Good morning... At work early so I thought I would start us off with a long post. ( I talk too much some times) 4 recovery miles last night - 9:55 ave pace - felt good after my huge weekend of running. Hope all my good friends here have a wonderful day TimBo

0532 64° F The Wawa Run. 5 miles round trip.

10.2 easy + warm 70F = not so easy. Our streak of mid 90s should break today, though.

Good morning my friends!!! Hope the rain holds out today as it's looking wet. I have to do 2x10k intervals each of 40 minutes each with a 1k jog in between. If you would have told me I would be doing this workout 5 years ago I would have laughed. Back then my 10k time was 52 minutes . Have a good day Tall

Tim, I hope you didn't take my comment about you in my Mind thread the wrong way. I certainly wasn't implying that you do not work hard. You certainly do! I was just trying to say that you have so much speed that your Goal pace is much faster than your BQ pace. You could run your race easy and BQ. I do not have any speed in excess.

Didn't even look Bill...I wrote that half asleep last night (not that I took the subject lightly though) But remember saying to trust in our work before hand, carrying us through the hard times in a race, when it gets tough....have faith that the hard work is done, and time to "let er rip". Bill, your running has been outstanding, I personally think you will race better than you think ....look at alll the MP runs you have now I guess when I have a rough time in a long run - race - or fast track or tempo workout, I just have this way of telling myself....no way are you going to give up (push - push your way through) I can normally push through and try my best to think about everything other than the pain I may be experiencing at the moment. I think I developed a way of dealing with pain and uncertainty, while cycling racing long distances and 1/2 Ironmans. I know Karin told me something that I have always remembered: "Okay, so let’s do this thing....run strong---the first 20 miles with your head, and the last 6 with your heart Tim!" Considering I have not ran a Marathon yet, I don't think a BQ will be as easy as you - or others may think. And most certainly won't be the Seattle Marathon. Your Friend Tim

Don't you need a 3:30 Tim? You'll run that at Seattle. Your work has been excellent. You too Bill. On quarters doing full rest like that, your focus should have been on form. Hope you were concentrating on that. I have a conference call in a few minutes with that bank that never sleeps, but will head out in an hour or so. Here is Lucy shaking hands with Riblet at our club's "Hound Dog Hustle." They asked anyone to come on stage and do a dog trick and win a prize. I was so surprised to look up and see them there. Lucy doesn't even bother looking at him. Instead she plays to the audience. Ha! Spareribs

Good Morning Group Up for a good quality workout this morning. No goal, just wanted to let the horses out prior to a 5k I'm hoping to do this weekend. did a 2+ mile warm up followed by 4 x .75mi repeats. Pace was all over the place because of the wind but felt the wind provides a better training stimulus than a treadmill ever will. I averaged right at 7:00/mile for the intervals. I did find out that I can run a 200 yd dash at 4:14/mile pace after completing 8 miles with an interval set thrown in. I was chased by a stray dog......just a scruffy little $hit but he was right on my ankles........I guess I was in better shape cause he dropped the chase after 200 yards. (I was beginning to wonder though) I had to download the garmin data after that ! Also effective for practicing high knees ! It's always the little ones ain't it ? I am so starving right now. We are having health screenings at work. It includes a glucose test and they ask for an 8 hr fast. So I'm sitting here after a good hard workout....on empty. I've got a bannana and choco milk chug on ice ready as soon as I'm done. A good day is wished to you all !

Good Morning Gang! I golfed 9 holes last night - walked the course - so I did not get up to run this morning. It was raining out anyway. I will probably try to get in a little run this evening. The weather is finally supposed to clear up for a few days. SR - that picture is great! Happy Twos-Day!