Morning Gang Nice and sunny here but not for long, they say...... Some brick training this morning after yesterdays hilly 11 8m on the bike fastest yet on this course (I've done it 3 times) with the lowest AHR and a slow 3m jog with MrsRoy and Woody, legs felt it on that one. Anyway Bike 8m 32:58 @ 14.6mph AHR 146 Jog: 3m 35:52 @ 11:57 pace AHR 138 62% Good runs All Roy

Thanks for the start off Roy, and nice brick. Brings back memories on the countless 100's of bricks I have done over the years getting ready for Triathlons...loved um. Very nice run there Bill. Always nice to see improvement. I am following your new plan with interest. Didn't post my run yesterday, sort of for the same reason Bill alluded to. 13 miles - overall pace 8:20. With 8 miles close to MP at 7:45 pace. Suppose to be 7:55 pace right now per Ribs, but my Garmin was acting kinda wacky during my run. Out for a easy 7 miler in a few. Have a great Sunday everyone. Did I miss Mary's 20 or 22 miler? Hope it when well. Tim

Regarding which baseball game to televise yesterday. Obviously, there was a good reason why they chose to show the Cubs-Brewers game instead of the Sox-Yanks (which, as it turned out was rained out anyway). Hypothetical question: Desptite the fact that the Sox-Yanks game meant zippo in the standings, if it had not been rained out and the network execs had chosen to show it anyway...and both teams played their starters...would it have drawn higher ratings than the game televised? Evryday:

Fixin' to (that how we say "I'm going to" in Oklahoma) watch some football. I think OU is ranked #2...I don't know who they play. OSU (of the Oklahoma variety) is playing tonite also. Won't be on TV, but I'll listen to it on the radio. They are playing Troy. From what I understand, Troy is a pretty good team and in the top 20. Can anyone help me with where Troy is?

Yep...my wife, who lived many years in Alabama, also says "I'm fixin' to go to the store..." And, btw, Troy (formerly Troy State) is also in Alabama. Bill:

Today I did the run I couldn't quite do last week This week it was perfect. 15 miles in 2:14 (8:56 min/mile avg) where last Sunday I could only manage 14.3 in 2:15.

Nice effort, Bill..I assume the H&H were lousy as usual? Your story about not being able to find a handicapped parking space reminds me of an old Seinfeld episode. Got in 4 miles yesterday in the rain...I know what Peter meant when he said he weighed more when he finished. That's 5 runs this week...that's enough. Golf course is probably still too wet so I guess it's football & racin' this afternoon. DickyG

Good morning all, I'm recovering from an outdoor BBQ last evening..lots of food, deserts and beer.... I tried to be good so I could run this morning. 18.80 miles of hills @ 9:19 pace (151 AHR). It was so cloudy,foggy, & dark when I started at 6:00AM that I literally couldn't see the ground....I was running with peripheral vision for almost an hour. I can't wait until daylight savings time ends... Good runs to all today.

.....I am constantly amazed at the Great Runs over here..........You Guys are ANIMALS....... ========= .......but I digress..... ........55min HH run.........fog was so thick I couldn't see 2-blocks ahead,,,,,,,kinda cool FOG DRIVING TIP-- ...this works equally well in a squall in Gulf Shores Alabama or Signal Mountain Fog in Chattanooga,,,,, .......TURN ON YOUR EMERGENCY FLASHERS....... ............gives the car behind you plenty of warning you're there..... END OF FOG DRIVING TIP .......hit Second Wind a couple of time during the Run..........A Mystic Experience....... ...................good running guys................Wishing You A Mystic Experience Today.... ...........................Off to my 2nd Church.....

Totally humid here.. Yesterday I was doing alot of icing and heat cycles, not because my leg was sore but to try to improve it for today's 20 miler. One thing I found that made a difference yesterday is soleus strengthening by heel raises. I had done these many times before with so-so success. But yesterday I read a little detail I had missed. You do the heel raises with your knee bent alot, like close to 90 degrees, so the soleus does the work and not the gastronemius. I did that and the sore spot stopped being sore. This morning the warm-up run was still gimpy but not as gimpy or sore. After 3 miles with Tory at like 10:30 pace, I dropped him off and ran 17 miles with the leg getting better and then it was about the same as my right (good) leg. I had more trouble with the 67F, 66F dewpoint in fog than the leg. It was really drippy out there today. So I felt great at mile 14 and withered the last 6 but 5 of those were sub 9 pace. Overall 20 miles in 3:09:25 (9:28 pace). Now everything aches.. the good kind of "I just got a good workout" aches. So if we keep progressing at least I can start and finish the Raleigh Marathon.

morning everyone! morning Roy. fastest yet + lowest ahr! wtg. & thanks... Byll, that's great. DickyG, I would like to borrow your method of keeping time in my head. brilliant. good luck today Twocat! and now that you reminded me... another brussel sprout fan stepping out into the sunlight. . TW, thanks for the tip. are you better yet? must be... 2 2nd winds!! Dopple Bock, nice fast early run! Enke, dare I ask about your foot? (dare you answer???) Very excited for the beers! Perch, very good news about your leg. Bob, your runs always amaze me. I don't usually say it because i can't just keep saying that. Well, I could. My plan today was for 8, with the first 6 slow w/low HR, last 2 at MP. this was suggested by one that knows stuff. except, I don't have a MP. I was a little worried because I've added hills & a little speed lately & have been sore, but everything was ok until at least the 5th mile, & that was the piriformis which somehow I can't take as seriously as hamstrings. Polar is doing very weird things, couldn't really track HR very well. Anyway. I sort of went by the plan, but after the 8 & a brief car plop/water stop, I went out for 2 more easy. 10:10 miles, no idea of HR, (says 209 max. ha) 9:35 average pace, 7:40 max. here are the miles. 10:54 9:40 9:52 9:30 9:44 9:24 8:56 8:50 9:18 9:08. This was my first 10 miler. . Carolyn says I'm allowed to say that. I'm very happy with this run! (sorry, had to put in one more)

mainerunnah dude I feel for you! Other than a three car pileup I cannot fathom a worse fate than a TM run! They are just awful! Worse yet, mine are coming soon as well. breger1 congratulations on making up last week's run. biketm what do ribs know anyway? They typically just sit on a plate with barbecue sauce waiting to be eaten. Your telling me you are taking advice from them? If you feel fine it was nice run at a good pace in my view. Dopple Bock great long run. You must have arrived on the forum while I have been more or less AWOL. Welcome. DickyG nice 4. Once the Yanks were out of it I more or less wrote off the season. Go Giants! Peter NC oh tough day! Great running. You might have had some sympathy about the hills but I just love NC barbeque! This past week I got to go to a SC barbecue joint. That stuff is good too! I just wish this stuff was available up here. Sigh, I have a week in NC in November so all is not lost for me! predawnrunner nice double digit run this morning. WillRunForBeer same to you on the double digit run. Now I hope you bit your tongue wishing for winter's arrival! perchcreek very nice 20 miler! I never knew you were supposed to have your knees bent so much for those heel raises you wrote about. I do them with a modest kneel bend I will have to try increasing the angle. dg. your first double digit run! Congratulations! Wahoo! Way to go! hopeful4ever great job on yesterday's 22 and today's 5. I am sure you are going to smoke your marathon! Glad to hear the S-caps work so well for you. I too find that electrolyte supplements during a really long run help. Today I ran the Bigelow Tea Community Challenge 5K. The heiress of the Bigelow Tea company puts it on. This thing literally has a bigger expo than some marathons! The food? You would think everybody just ran a marathon as well. You name it they basically have it. Ices, pizza, breads, muffins, bananas, oranges, coffee, . . . it is simply unbelievable. The goody bag? Heck you get so many things you literally would pay more in the store for the stuff than the $25 race day (tax deductible!) registration fee. What do you get other than a tee shirt you might wonder? Nivea creams of various sorts. Not the sample sizes either. The big jars and tubes you might buy at the store. Then there are various bars, cereals, and as you might guess bags of tea galore! The goody bag itself is not the typical plastic grocery style bag either. Instead it is some sort of durable cloth. Heck I might turn green and use it at the store instead of "paper or plastic!" Oh yea, running. Nearly forgot. My Garmin says I finished in 20:06. I had kind of hoped to break 20:00 but such is life. Post race I ran back home to get in another 4 miles. I hope everybody has a good day running.