Good morning, frens. It's funny. For this cycle I haven't wanted to admit what my workout plan is before I run because I don't want to be disappointed and have my confidence shaken if I don't run to plan. However, 95% of the time I do what I'm trying not to think about failing to do. Today's not so plan was to maybe do an MP run or better for 8 miles. My pace was good and my HR was in the right range, so this does help with the confidence. I remember thinking, "I can run like this all day", which of course by mile 20 or so will seem like a foolish thought. 8.1 miles, 1:03, 7:50/mi, AHR 158

Nice running there WRFB! I know what you mean about setting out the plans beforehand. You did great though and just let that confidence carry you through on October 5. 12 miles for me this morning with Canada J at 5:00 AM in fog and cool temps. (43F). Today’s run was a relaxed pace run at 8:30ish pace. I could feel yesterday’s tempo workout, but not horribly so. Rain is on the way for the weekend---splishy-splashy run long ahead. Oh well. It was great to have company on a weekday run like this. Canada J called last night to say her motivation is fading and would I join her early. No problem at all I said---got the miles in and had a friend by my side. I don't think we talked about running once and yet had a great run. Enjoy the day all CNYrunner

Good morning everyone... Wow, nice run and super pace Lou...nice job Someone mention beer at 6:49 in the morning Got the coffee brewing Mary...4:40 am run - nice run and pace girl Another nice run for you Karin...you are truly an amazing runner Ribs has me entering into more speed work during this last phase of my Marathon training. This weeks plan was for a 10 mile or so run with a 2 mile TT on the track. Boy, summer is really holding around here, last night it was 86 degrees and sunny with really no wind. My legs felt better, but still felt heavy and a little sore and my resting HR was a little high. Running to the track 4 miles away, my HR was higher than it should have been, so I knew my 2 mile TT would be tough. Ribs tentative plan was for me to run these 2 miles in 12:00 to 12:30 minutes. Once at the track I did a few 50 meter striders and was ready to go...but felt super winded just doing the striders. Overall - 10.3 miles - 1:25 - 8:15 ave pace 2 mile TT - 12:37 Mile 1 - 6:29 Mile 2 - 6:08 - last 2 laps I thought I was going to lose my lunch..if you know what I mean. And ran a negative split which I was happy with...that's not the norm for me, but trying to be smarter. After I got home and did the math, if I would have run another mile .1, and lost 10 or so seconds that would have been around a 19:00 5K which would have been a PR on heavy / log feeling legs so I am super happy about that. Sort of a funny story on the track last night. When I got there, there were about 20 or so mildly retarded people that were brought there to exercise walking around the track from a special needs facility in my City...it's a great organization. A bus showed up and rounded these folk up to get in the bus to go home. After eveyone was on the bus I was the only one left on the track. The bus driver yelled at me that it was time to go.....ok, insert your own punch line here Have a great day all, Tim

Tim, Perhaps the driver was imploring you to run faster. Ribs influence is far reaching.

Good Morning all. The cooler weather we've been having is wonderful, but summer is reminding us that it's not quite had its say. Mid 70's yesterday and supposed to be 80's today and tomorrow. I don't mind. I'm pleased to say that after a dreadful summer of various aches and pains related to running, and consequently exceptionally slow speeds, Teresa would've passed me during her HM on one of her walk breaks, I'm finally getting more comfortable running at a faster speed and maintaining it. Mind you, my fast speed isn't on the slow-speed radar for most folks! It's a small accomplishment, but it makes me feel better about my progress. I'd love to increase my distances again, but it's difficult to even get in the runs that I do with kids' activities in full swing and job demands at a higher level right now. Jlynne...I missed the start of Dancing with the Stars, but saw that Choris Leachman was part of the show. I have it tivo'd now, so I'll be sure to catch it next week! I love that show! Of course everyone around here is particularly excited in that she was born in Des Moines, so it's their "home town girl". Janet

Good morning! You can really see people near marathon time at the peak of their training... Lou.. that sub MP run PBJ Special™ was a nice confidence builer! If you just cruise at 8:00, hydrage and fuel well you can pass 20 and mentally keep the pace til 26.2 (IMHO) RW had an article about the mental aspect of running and how the brain sendds out the message of what is expected so once you "think" tempo, your body gets ready and performs tempo. It's amazing actually. Tim... yowza.. what fast 2 mile TT's. So a 3:30 marathon would be a training run for you at this rate! Your 2 mile TT predicts 3:19 marathon.. you've got cushion! Just make sure you work out a fueling/hydration plan. Breeger.. nice tempo in that heat. Hope it cools down soon. 4 Magical Healing Miles with Tory in 41:31 (10:23 pace, AHR 142 with strides) Leg still bad but not as bad

I still didn't understand that Potium thing. Spareribs

Me either .....

Good Morning! WRFB - smokin'! Wildchild – I still don’t get it though. What is a Podium Finisher? Mary – you run before your coffee? (((shudder))) Jeanne – I looked at CNYrunner’s 8:30 relaxed pace and had the same thought you did. Tim – really, you should get out in the mornings at this time of year. 55 degrees here this morning – lovely. Perch – I’m so glad your diagnosis was better than you had thought. Today I did 6 x 800m with 2 minutes recovery pace in between. Actually I set my Garmin for half-mile intervals, not 800m, but it looks so much better written that way, doesn’t it? I have been hesitant to do this workout, because it was on the 6th interval of this very workout on June 25 that I suffered the tendon strain that has plagued me all summer. And I’ll be honest and say that the dull ache in my pelvis/hip/groin is still with me on all my runs, just in a milder form. At any rate, knowing that my paces have slowed down, I set as my interval goal somewhere between 4:15 and 4:25 (8:30-8:50). 1.35 mile WU 4:23 4:22 4:18 4:18 4:18 4:17 2.14 mile CD 7.4 miles total Pretty much where I wanted to hit, with seemingly no after effects, although I’m icing just to make sure. During the last half mile home I began experiencing the optical snowstorm that is the precursor to my occasional ophthalmic migraines. Fortunately a large immediate dose of iboprophen limited it to normal headache status. Anyone else get these at the end of a run? Mostly I seem to get them after a hard effort, like today, not usually after a long easy run. Happy Thursday!