Good Morning! No run for me today – light x-training instead: dumbbell curls, lateral raises, weighted squats, dead lifts, triceps extensions, push-ups, butt blasters, and various crunches. It was wonderful having 4 days off, but I guess it’s time to get back to the grind… {{{Mariposai and family}}}

Good morning Holly and Lou, and everyone else Very nice picture yesterday Holly, thanks... deez4boyz, that's great about you wanting to race a Triathlon in 2009...Holly mentioned something similar to me. Let me tell you something, Tri's are extremely addicting also and sooo much fun. After my Spring Marathon / Marathons, I may do another 1/2 Ironman July 2009, then another Fall Marathon which would be my A race for the year. No run for me either this morning . But will say each day now my foot feels better and better. I am still aways from running, but can kind of see the light at the end of the tunnel now . Hey, for those interested in Ribs and how his running is going, here is a few Emails we have exchanged recently. His recovery has been truly amazing, and his running is going great. "I couldn't be better, thanks Tim! I am following your non-running very closely of course and have my fingers crossed for you. Today I ran the Dallas Turkey Trot 8 miler, my first run longer than 5 miles since surgery. 9:35 miles, can you believe that? But I felt super and had a ball. Best of all, my wife ran 9:25's and beat me by minute and a half or so. I have never been so happy to be beaten by a woman! All the best, S. I had my surgery July 31. The third week in September, 7 weeks later, the surgeon cleared me to run. I ran my first fiveK at the end of September in 10:24 per mile. I ran another one at the end of October at 9:02 a mile. I ran another one two weeks later at 8:45 per mile and another one at the end of November at 8:38 per mile. Then the Turkey Trot was my first attempt at 8 miles and I ran that at 9:35 per mile, much slower but a longer distance. I am feeling very good. Thanks for asking. As to your injury you have no choice but to be patient. It will all come together for you again. All the best, S." Have a great day everyone. Pool running / swimming and weights after work tonight for me. Well tet, today is day 30 and going strong, and rather doubt I will blow it today...so what is my prize again TimBo

Good morning everyone. Cross training day for me - 5 miles on the eliptical and some leg and ab work after that. It's a good day to be inside as the storm they were predicting hit last night. 5 inches on the ground with gusty winds and blowing snow with a few inches to come this morning. I was waiting for them to delay the start of school, but no such luck. I got the results from my 15K yesterday. Official time: 1:27:35, 6th in my AG. Prayers and comfort to Mariposai and her family today. How incredible to be able to share the end of a good man's life with him. You are a good woman, Mari. Holly - great family picture yesterday! Your DS is adorable, eyes open or closed! That picture is going in your Christmas card this year, right? Lou - you've got your house all cleaned up after the Tramps visit? Hey Tim - thanks for the Spareribs update. That man is incredible. I'm so glad he's back to running long distances again. You sound pretty chipper yourself this morning. Have fun in the pool today!

Good morning. After missing several days of the daily thread, I already feel totally out of touch. I hope to catch up tonight. 2.2 recovery miles @ 9:11 for me. Yesterday’s cold rain convinced me to stay in and relax, so this was my first post-race outing. My right thigh is definitely sore and tender all around—hamstring, ITB, quad—presumably from the hamstring problem and altered gait. Everything else, though, seemed fine. In previous races, the soles of my feet have felt battered and tender. With a soft trail run this time, they felt absolutely fine, which was a nice surprise. I’m starting the post-race processing to assess things and see what I can learn for next training cycle. Looking at my HR data from the marathon, I’m struck by how little variation I have and what a huge factor weather is. After two miles at AHR of 153 (I presume due to chilly temps and probably some adrenelin), my AHR at mile 3 settled down at 143. It slowly increased during the race, reaching a peak of 157 by mile 21 where it essentially leveled off for the remainder of the race. (It actually went down a couple of beats as my hamstring issue caused me to slow down.) The overall AHR was 152, which for me is 82% HRR and, I think, a little low compared to where you’re supposed to be for a marathon. Hmmmm. By contrast, going about the same pace in Richmond’s H&H two weeks earlier, I hit 159 by mile 4 and was approaching 170 by mile 6. Lesson #1 for me: stay the heck away from H&H marathons! (Edited to fix those numbers.)

A daredevil wearing a jet pack has flown across a 1,500-foot-wide canyon in southern Colorado. Eric Scott took 21 seconds to cross the Royal Gorge at 75 mph...he didn't use a parachute while flying across the 1,100-foot-deep canyon. He was wearing a jet pack powered by hydrogen peroxide and developed by the Acme Company. As Scott was flying across the canyon, he was heard to be muttering "Prepare to meet your Maker, Roadrunner...you've meeped your last meep." Perch: What a superhuman run yesterday...I ran about a quarter of what you did and didn't feel like I could go any farther. Carolyn: Wow...you're a telemark skier? You guys rule! Jeanne: So you were just under a 9:30 pace yesterday...that's excellent. But what's a "noodleini"? Larry: Very nice getting to the big K in spite of all your injury down time...I won't make it...again...this year. Holly: That's a terrific family pic...DS is SUPPOSED to keep his eyes shut...that's his job. Deb: Let's see...9+ miles, core work..jeez...you certainly deserved some extra time in the whirlpool. Enke: The good news: Great 14-mile run The bad news: No new Enkeisms for the fridge. Teresa: Welcome back! I assume (hope) you have some exciting pics to post? Mariposai: Sooooo sorry. Tramps: You sure the beer didn't have anything to do with your excellent HR? I really didn't feel like running this morning...maybe I'll go out later. In order to hit 1,000 miles this year, I'll have to do about 104 in December....a little too much for me. But I should come in at about 980-990...a few more than last year. Maybe I'll hit 1K again in '09. DickyG

{{{{{{{{{{{Mariposai}}}}}}}}}}}}}}} 5 easy miles with T...8:05 pace

Good morning. 3 recovery miles this morning, 9:18/mi Have a good day, regardless of going back to work (3 weeks until Christmas, yikes!)

Thanks goodness out here on the West Coast it is four weeks until Christmas!! 16 miles on a foggy beach yesterday! Whew, I think antagonist is trying to kill me.

Thanks goodness out here on the West Coast it is four weeks until Christmas!!

25-1 = 24 days. I rounded down, ok? Or maybe you were referring to having that extra three hours?