Good Morning! Out for 3 pleasant miles this morning with the Brinkster. Large moon, 64 degrees and most importanty - NO humidity! Felt rather cool actually. Splits were quite even Steven today too: 9:19 / 150 hr 9:14 / 159 hr 9:18 / 169 hr 300 crunches too. Happy 2s'Day Everyone!

Good Morning! Cranium – nice photos yesterday! {{{Sarge’s hamstring}}} Pro – did you say you ran 1.8 miles in 10 minutes? I don’t think my TM even goes that fast… Spareribs – forgive my memory, but does this stent procedure mean that you won’t have to have surgery in November? No run for me today – light x-training instead: bench presses, flies, lying hammer curls, squats (no weights), dumbbell curls, butterflies, crunches, planks, and wall-sits. Happy Tuesday!

Mary.. 300 crunches? Your abs must look like Dara Torres' (see BAP posr) Super steamy >70F dew point but I ran 1 mile repeats anyways. SR sugggested to Tim to run these slow enough so you feel like doing more when you're done... But I didn't feel like doing the first one it was so muggy After about 3 mi warmup ran 4x1 mile with 100 sec jog intervals: 7:20 (156) 7:26 (161) 7:28 (163) 7:25 (165) Then 2 mi CD 9.3 mi in 1:21:52 (8:46)

Good morning, all! Mary - I'm totally jealous - 64 degrees with no humidity is awesome! Good run! Craneium - I love the sunset photo - very nice! The humidity went down just a bit today, so the run was reasonably pleasant (relatively speaking, of course). 7.25 hilly miles @10:11 pace. One of the lobstermen checking traps off of Avery Point always waves at me when our morning schedules happen to jive. The water was almost completely calm this morning - made me wish I was carrying a camera. Good runs to all!

Karin: That 9 year-old runner seems to have the determination of a lion...very impressive.

...dickyG//..thanks,although my Mud Wrestling Career will suffer for it..........

Tom, Tom, Tom...for a true southerner, the proper pronunciation is "rasslin'" Sarge: Good that you're icing & stretching...running 4 miles took a lot of guts...don't think I could have done it. Also impressive that you stayed in the game..I also moved to second while my groin muscle was healing but I'm back out in left field again. Mary: Great run...that's an even-paced effort if I've ever seen one. Holly: Very strong workout... Perch: Killer repeats in this humidity.. High humidity here this morning...did 4 miles in 38:29 (9:37)...not all that terrific but I ran almost 3 miles before I had to walk...from that point it was walk 15 seconds, run as hard as I could for as long as I could, walk 15 seconds, etc. I'll run tomorrow but the rest of the week is iffy...tons of work Thursday & softball tournament in Richmond this week-end. DickyG

Thanks for the welcomes. Spareribs your check is in the mail once again for saying kind words about me. I got to catch up a little yesterday, loved the pictures of Riblet in Chicago, what a great city to take him to, so many things to do and everything so accessable, I hope he loved it. Good luck with everything going on with you Spareribs, I always like seeing you post, but more importantly like seeing you healthy. Tour de Holly hope to see you healthy and running the way you want again too. Anyone heard from Tim since his ankle injury? Ever since he signed off as TimBo I keep wanting to call him TimBo slice, but I will refrain...for now. I actually thought of him on my run today as I passed a newly posted sign on the Genesee Riverview trail warning of poison ivy. Did a nice steady 10.4 miles this morning at a comfortable pace. Didn't pay any attention to pace or distance until I was finished. Off to do some coaching work, then will hopefully get to hit the pool before kitchen cabinets get delivered today. Was tough walking away from those sunsets on vacation, but may get to go back for a bit when the kitchen is done. Good runs and recovery to everyone.

Tramps, that is what a "wave" run is called. Tim does them. I think Holly has tried them and Gin on Kick does them do, as does MCSolar. I got the idea from Jim24315 and he got it from Tinman, who is one of the best running coaches in the country. Anyone wishing to learn more about this dynamic workout can write to me: spareribs823 at gmail dot com. Perch, that 100 seconds looks like a slow 200, is that about right? In these conditions I don't blame you. I used to milk that 200 for almost two minutes! In the cool weather you can get this to about one minute. Did the speed seem reasonable? That was a good workout. WRFB has not posted today, but since I can't post any runs, let me say that he did 5 miles at 8:43 pace. Ah, that felt good! Sorry not to be clearer on my situation. The catheter procedure was a "look-see" to better explore the condition of my heart, specifications, dimensions, where anything is clogged, etc. You can't see this on the echogram. When the catheter is injected, iodine ink is then released and the dr. can follow its path through every blood vessel. Last night I saw the films of this. There is one large blood vessel that is clogged up. This is calcification, not plaque. The doctor called it a "napkin ring" so you have a mental picture. On Thursday they will open this up with a balloon, then leave behind a stent, which will free up the blood flow. What this means is no open heart surgery in November. The dr. believes this procedure will alleviate my symptoms. We will treat the aortic valve stenosis by watching it, BP meds and cholesterol meds. What it does NOT mean is the valve problem is over. I probably will have to have it replaced, but if we can put it off for a few years the odds are great that I will only have to have ONE heart surgery, rather than one to replace the valve and another to replace the replacement later on. Mortality rates are high for older people having a second heart surgery. Let me just share one other tidbit with you. I cook every meal we eat in this family and we eat very healthy, believe me. I no longer eat red meat, love salmon, no caffeine, no butter and I'm a fruit and vegetable fanatic. If you are also diet conscious, don't think for a minute you are not susceptible to these issues. The doctor told me in response to my question about all this calcification (aortic valve stenosis is a tightening of the valve due to calcification) and he said it has nothing to do with the foods I eat. It's a good idea to have an annual physical and do the things your doctor suggests you do. Running does not do it all for you. Incidentally, a big thank you to Roy who suggested the website cardiacathletes.com, which helped me find valvereplacement.com, both forums like this one except all the posters are people with similar issues as I have. Very helpful. Spareribs

Good morning runners, Two mornings in a row of running at daybreak. 5 miles @ 9:16/mile pace. Have a great day, Paul