Good morning to all! Another day and another fender bender for Brittney Spears.....her second in the last month or so. Well, we have managed already to get to the noted "hump" day of the week......Wednesday. Some weeks go fast.........other weeks seemingly go on forever. For me this is a "fast" week. A couple of weeks ago I talked about re-evaluation of goals. In yesterday's post I mentioned that I am changing my mileage goal for the year from 1,000 miles to 2,000 KM. I am positioned now almost exactly half way between the two levels. My thinking is that since I enjoy running more in the heat of the summer, I should be coming up on some good running days. The amount that I am behind the 2,000 KM pace is only about 46 miles so that is not a lot to make up over 7 1/2 months. I already made the 1,000 mile level last year, so it is a good base to work from. That being said.......maybe you want to adjust your goals. Wildchild mentioned that she might make the same goal jump and I see that she is now entered in the 2,000 KM pace bunny group. Good for you. I looked up people in the 1,000 mile pace bunny group who post on this daily. Several of you are ALREADY running enough miles to be in the 2,000 KM group even though you are registered in the 1,000 mile group. Teresadfp is one and she is already on the 2,000 KM list. Aamos also is on both pace group lists Others who are candidates would be Hopeful4ever, BCMorant, Haillar, and Jlynne. All of you have enough to add this next level. Just a suggestion. Also, for some who may have set a goal that time, injuries, and life itself is preventing you from reaching the goal you had at the start of the year, don't be afraid to DOWNSCALE your goal so that you have an acheivable goal. Since we can be in more than one pace group on this website, it is easy to make the change or addition. SO WHAT WORKS FOR YOU TO STAY MOTIVATED! These are IRC days for temperatures locally. We are not seeing a build up of humidity. Enjoy! Have a good day!

Good morning! Vista - this is one of those long weeks for me. I'd much rather be home with all my new babies. I have been considering bumping up to the 2,000km group and your post has encouraged me to do so. I'll make a point of it today - thank you! Unscheduled rest day for me. I found yesterday afternoon that my quads were sore after yesterday's 4 mile run. So, is more recovery time necessary after a 25K? I had taken two days off completely. The thunder in the early morning hours and light rain at 5 a.m. along with a spooky wind helped me decide to just take it easy today. Happy Hump Day!! ~Mary

Good morning, 4 miles for me this morning. Mike

Morning Gang Jeanne, good luck with your half on Sunday, Vista, I hadn't set a goal as such but hopefully I should make the 2,000K MARY, I didn't know you raced will check out you report, looked at the log 10:02 great pace...Steve how did you get that graph on there, looks like a great run.... I did a 8 m hilly trail today, the good news is the hip seems to be getting better, the bad news is, no Edinburgh mara I made the decision, I want to be fully trained and fully fit for my first marathon, the next time I mention anything about me doing a marathon on here it will be in a race report, when, don't know but this year. Anyway 8m 01:31:11 @ 11:24 AHR 149 70% BP 120/71 RHR 46 Good Runs All Roy

Was going to get in a 3-miler before I fly out today but we are getting lightning. I don't like to run in lightning, so I will take today off, then run early in the morning tomorrow in NJ. Mary, here is a suggestion for next time you run a long race or have a hard workout. Don't take the next day off. Instead, make yourself go out there for 30 minutes of very slow jogging, and intersperse it with walk breaks if you must. That is your recovery run. You will heal faster that way. Take the day after your recovery day off. The idea is that you get your sore muscles working right away, and the increased HR helps blood flow and recovery. By taking two days off after your 25K you probably slowed your recovery, and that is why your quads feel sore. They should be okay tomorrow. Spareribs

morning everybody, Roy, I was just going to ask about you... perch your graph makes me want to say wheeeeee safe travels, Ribs. not the best day again, but still happy to be there running. 4.49 miles total, 3.39 running. 11:01 average pace, 9:31 max. 169 ahr, 185 max. still have a sore throat, and really tired. couldn't finish all my x-training yesterday, a bit shakey. so I keep telling myself that when that goes away all will be well.. right leg seems a bit off-- like someone should take it & pull it & twist it around. hip flexors would rather not flex... so my stride feels off. does that sound familiar to anybody, or is it too vague? not sure what it is or what to do. still wonder about the track direction, but other people have confirmed what your doc said, Sue. I would much prefer not to break something right now. hurried this morning, will catch up later. have a great day.

No running today but was out late last night so I get to post yesterday's intervals Very very difficult day. 3K warm up 1200 at sub 10K pace, then 2 minutes rest then 800 faster, then 45 seconds rest, then 400 then 45 seconds rest and then reverse laddered X 3 3K cooldown My legs were like bricks, my heart like a sputtering freight engine and I hit the wall after two circuits. It was hell. and my coach has now grouped me with the two fastest runners due to my sub 36K 10K... Awfully hard. My body was telling me it was very tired yesterday, which I can expect and is a good sign Take care guys Tall

....vista, you're up early this morning//..........raining like crazy today, probably NOT gonna be a hiking event....... =========== x-bike......30min.......20-steps Up/20-steps down........knee twingy, but improved...... good running to the rest of ya......