Humidity finally broke around here, did a 12 mile trail run along abandoned RR tracks & power line firebreaks....it felt great (I needed this after almost a month of humid shlogging) Lots of nice long runs, everybody.....now, off to nap-ville.

'Ribs had a pretty good day yesterday and was up to the chair most of the day and ate his first meal. Slow progress. A bit of pain but better controlled by nighttime. The Saint was with him until ~10pm...Hopefully better each day. Send your good vibes for the man! {{spareribs}} ---------------------------------------------------------------- ---------------------------------------------------------------- I biked to the track (2.5 miles) for some tempo-ish 800M's and quick/strong 200M's 8 miles in total 1 mile w/u-jog first 2 laps then pick it up on the straights and jog the turns x 2 laps 6x800M-followed by jog/walk of 200M in 2minutes 1:35/36=3:11 1:31/34=3:05 1:31/34-3:05 1:33/34=3:07 1:32/35=3:07 1:33/35=3:08 5 minutes rest/gatorade break jog 1 mile easy stretch 6x200M-followed by walk/jog of 200M in 2 minutes 38.9 39.0 37.8 39.0 37.8 37.8 biked 2.5 miles home pretty hot and sunny but it feels good to be alive and well (I will not take it for granted) Have a nice night folks.

fjordrunner I have some friends from Finland. They love swimming in the water up there and then going into a sauna. I am using the word swimming very loosely here. Mostly it is hopping in, screaming and then running out. Me? I think you are all crazy! The water is freezing! Holly S hey if slow works, slow works! Keep it up and keep it easy. DickyG You must work for my editor. I like auto racing too but must admit to just watching the starts and finish on TV. I never realized you could hear the pit crews with a scanner! I am guessing that is what it is for. Jlynne like Holly whatever works works so just keep doing it. Sarge nice that you got a chance to run with DW. Good luck with the 5K on Wednesday and keeping the hamstring under control. Tramps great long (17 mile) run with some really nice progression work embedded in. Sounds like the faster every couple miles might be a really good training idea. Peter NC another nice 17 mile run. berger1 give me two 5K races in two days rather than any TM run! Nice that you could pull out 4 after yesterday's race. perchcreek good high mileage (20) run for you too. Getting a chance to run a marathon course for part of the route must be quite neat. stumpy77 if the knee feels good then it was a good run. hallar welcome to the Sunday long run club today! lyndenrunner yep it does look like somebody announced all runners must run long today! Nice job on your long run too. CNYrunner you just keep racking up the miles this summer! 21+ today! dg. sounds like a nice route in great conditions. mirko good luck with the muscle soreness tomorrow after today's 5 in the H&H. Walt.RB 12 along an abandoned railroad tracks sounds pretty cool. Glad to hear they are abandonded! dtoce nice interval workout! Also, I am guessing the humidity was way down in your area of CT from yesterday so be happy for heat and low humidity! I know I am. Yesterday and a little from the day before mainerunnah hope you had a great race! Just saw! Wahoo on the time! Congratulations! nonoruns alas, as I am discovering, not every race can be a PR. Still since the real point is just personal entertainment and since you accomplished that you won in my book! Mariposai glad you could get out for 10 officially approved miles! Wow what an offer too! Posting here pays better than I could have ever imagined! You bet I will write! hallar nice 8, easy or not. Dave59 10 miles yesterday may have helped get the sluggish out of your legs prior to the Crim in three weeks. Just keep training and all will hopefully come together for you. busiman nice quick pace yesterday. Hope you managed to make it out for what is apparently national long run day. BCMorant no harm in bonking on a training run! Sort of what they are for. HandyMom amen to your view of the weather! pfriese nice start to a triathlon training program! Mtnchk1 nice 10+ miler. TammyinGP without a Garmin I too find it hard to figure out how long I have run. The hills also make any run seem a lot longer. enkephalin on course blackberry tasting! Must be sweet! Or at least it sounds like it will be in a few more days or a week! Teresadfp another one with a 10K PR from yesterday! Very nice! biketm good 10 miler. I hope those new shoes arrive soon. evanflein another racer with a PR yesterday! Great job. Twocat oh that would be me! Yesterday was another odd distance local race this on 5.85 miles. Well as I noted above not every race can be a PR. My pace was off about 15 seconds/mile from last year. My two "rivals" totally smoked me! Bummer as I thought I might get them this week after how close we were last week. My DW said I looked pretty ashen after the race. Guess whatever was going on it was not my day to be fast. But there is next week's race! I plan to be there and be fast! Today I ran with my DW. I had hoped to talk her into 8 miles but after 7 she said she had it and headed up the hill for home. I kept going and finished up the 8. Apparently I missed the memo about today being national long run day so instead I have it scheduled on either Monday (unlikely) or Wednesday (likely) with my TP. As to my DW, it is tough for her to do a race one day (yesterday she ran it too) and then her long run the next day (today) so I understand. I am still hoping to talk her into trying to do her long run midweek rather than Sunday to spread out her distance work somewhat.

Those are the same ones I bonked on last weekend!

dale, thanks for the update. oh, i covet your numbers. one amazing run/workout after another. Ilene, happy anniversary! such a great picture . I've been working on a new planting bed, & just poured out the rest of a bag of mulch i'd left in the yard last night. along with the mulch, out slid a frog. . {{{ spareribs }}}

Sunday - 8.34 Miles - 1:09:32 - (8:20) - This was a nice easy recovery run, a bit humid with showers during our run and we could hear the thunder in the distance.l..but we got it done! I could really feel the hamstrings and the quads from yesterdays effort. Hey how ya doing ribs? Hope all is well.

Good afternoon, No running today, just bicycling. Out early for a long bicycle ride with youngest DD. From far southwest OKC to Guthrie, a ride of 51.5 miles. Original destination was Stillwater (~85 miles), but with triple digit temperatures by noon, we opted to cut the ride down to ~50miles. DW picked us up in Guthrie and we went on to Stillwater for Eskimo Joes burgers & fries. Have a great week. Paul

so many nice long runs today! I'm envious. I am taking a rest day today, but might take my dogs for a walk later this evening when it cools down. My right heel has been mumbling at me the last several times I've gone running. I know I'm on the last few miles of my shoes and my new ones should be arriving tomorrow, so I'm anxious to try them out and see if they make a difference or if maybe I am having the beginning symptoms of some PF in my heel. Hopefully, it's just the need for new shoes. dickyg - we are nascar fans as well. My DH has been in the racing world since he was about 11 or 12. Was a dirt track sprint car racer in his teens and early 20's and is now a tuner for a blown alcohol altered drag car. As a surprise for his 50th bday I gave him a Nascar weekend in Phoenix. That was a lot fun. Would love to go to Indy someday too