Bugs looks very Hollywood with her new Avatar. Good Luck Erika and JHallum. 6.25 miles today after and hour of weights. Think I tweaked my back doing deadlifts. Feels minor though. Did not hurt running. Does hurt trying to stand/sit.

glad the ibuprofin helped!! nice run!

good luck Kimmie!! I'm sure you will do awesome!

Short report on the 10k. My time was disappointing to me but I don't think I should fault my effort. Finished in 53:39. Splits/Avg. HR: 1.) 7:48 165bpm, 2.) 8:45 169bpm, 3.) 8:19 172bpm, 4.) 9:09 171bpm, 5.) 8:22 172bpm, 6.) 9:16 173bpm Course had total elevation gain and loss of 213 feet so it was fairly flat. Max HR was 179bpm for the run. Total Avg. HR was 170bpm. Relates to anerobic effort for 10k distance. I've run this distance faster, I don't know if I've ever sustained Anaerobic Effort for each mile at this distance. 80 - 90% of Heart Rate Reserve is for me, 161bpm - 175pbm. My VO2 Max Effort is 175 - 189bpm. I kept a slightly faster pace up for the 10-miler I ran in December but have no data available other than time and distance because pacing devices weren't allowed. I think it's time to lose some weight and start working on fast twitch muscles. Any thoughts? Next Question for all you DC Area peeps: DW has a conference in mid-April. She will be staying close to Reagan Airport and has evenings that week free. Neither of us have ever been to the DC area. What would be your must see things to do?

Pace - I still think you did a great job!! And go spend some time on the Lawn. Murphy - sorry your morning run didn't go so well.

Short report on the 10k. My time was disappointing to me but I don't think I should fault my effort. Finished in 53:39. Splits/Avg. HR: 1.) 7:48 165bpm, 2.) 8:45 169bpm, 3.) 8:19 172bpm, 4.) 9:09 171bpm, 5.) 8:22 172bpm, 6.) 9:16 173bpm Course had total elevation gain and loss of 213 feet so it was fairly flat. Max HR was 179bpm for the run. Total Avg. HR was 170bpm. Relates to anerobic effort for 10k distance. I've run this distance faster, I don't know if I've ever sustained Anaerobic Effort for each mile at this distance. 80 - 90% of Heart Rate Reserve is for me, 161bpm - 175pbm. My VO2 Max Effort is 175 - 189bpm. I kept a slightly faster pace up for the 10-miler I ran in December but have no data available other than time and distance because pacing devices weren't allowed. I think it's time to lose some weight and start working on fast twitch muscles. Any thoughts? Next Question for all you DC Area peeps: DW has a conference in mid-April. She will be staying close to Reagan Airport and has evenings that week free. Neither of us have ever been to the DC area. What would be your must see things to do?

Nice job on the 10K, P2R. I think you're right about integrating a bit more speed work to go with all those miles. I'm wondering if you might be better off mostly ignoring the monitor during races, at least at shorter distances. I've found that when I don't know how high my HR is, I don't let it "talk me out" of faster paces. On longer races, I pay more attention to prevent crashing later. On the DC trip, you're going to be there either during or just after the cherry blossoms (beautiful time). I wouldn't miss taking an evening walking around the National Mall (Lincoln Memorial, Jefferson Memorial, WWII, Korea, Vietnam, by the White House, Washington Monument, up to and around the capital, supreme court). The Smithsonian exhibits close at 5:30PM but if you could break away early, I wouldn't miss the newly refurbished Natural History Museum and the American History Museum. Also, I'd spend an evening walking through Georgetown (M-Street) and having dinner down there along the Potomac. Great shopping. Great restaurants. Dinner at Mount Vernon is also a nice thing to do. If you want a tour of the Pentagon during the day, drop me a note and I can get you in and around.

The Lawn is a big patch of grass. When I was younger I wanted nothing more than to spend every day playing on the grass. Dave - the Lawn is the National Mall isn't it?? you have to forgive me I haven't been to DC since 2001. I keep putting my run off... I need to go get it done! Went out to run. Ran 1.5 miles - thinking about my calves the whole time - they started to cramp - I came home. I HATE cutting runs short, but with the race tomorrow I didn't think continuing was in my best interest even though what I was feeling wasn't bad and would have been bearable or at least ignorable. I'm concerned that I'm going to just start letting things act as excuses to cut runs short though... RRRRAAAAWWWWWWRRRRR

6 miles outside in the cold mist. Felt decent. My nipples hurt