Morning Gang Lou, your taper is my tempo run nice pace and thanks for starting us off. Went out with the wood boy for an undulating 5 m trail run, nice crisp morning although it looked cold so it took me a while to get out the door. Anyway 5m 47:24 @ 09:29 AHR 156 74% WHR 10:05/148, 11:08/150, 09:36/155, 08:20/164, 08:14/170 Good Runs All Roy

Good morning everyone...nice runs already this morning Lou, Roy, and Mary Well, need to get payroll done for my guys, so just a quick post of my run. 4 easy recovery miles, but wanted to run more but better rest after my big mileage weekend. Have a great day everyone I wanted to say this post broke my heart when I read it last night, and I did shed a tear or two...we are with you and thinking the best for your son Jeanne Reporting in late today. 45 minutes on the eliptical with leg and ab work at the Y, 5:00 AM this morning. Haven't slept much in the last few days and didn't want to run three days in a row on tired legs. Just wanted to say thanks for all the good wishes. DS#1 and I dropped DS#2 at his check-in point yesterday afternoon. Lots of tears were shed, and he made the statement "I don't think I want to do this" more than once. I told him I was sorry - I couldn't get him out of this one and this was going to be the best experience of his life - he just needed to take one day at a time. So, I cried a little on the drive home but I'm convinced that this is the best option for him. I read him the Robert Frost poem "The Road Not Taken" and hope that made an impact: " Two roads diverged in a yellow wood And Sorry I could not travel both And be one traveler, long I stood And looked down one as far as I could To where it bent in the undergrowth Then took the other, as just as fair And having perhaps the better claim Because it was grassy and wanted wear Though as for that the passing there Had worn them really about the same And both that morning equally lay In leaves no step had trodden black Oh, I kept the first for another day Yet knowing how way leads on to way I doubted if I should ever come back I shall be telling this with a sigh Somewhere ages and ages hence Two roads diverged in a wood, and I - I took the one less traveled by, And that has made all the difference" Have a great evening, everyone. Jeanne Thanks for feeling comfortable enough here to share something so heart felt. I have 3 children in the Military, so I can somewhat relate to your feelings. Tim

Good Morning, The week is zooming by---or at least it feels that way. I am still in Boone, NC and have a later start today. I still got out for a run at 6 AM and this time took it easy with 8 miles at 8:30 pace. It is spectacular here at this time of year (you are so right Peter) and the temps and feeling in the air remind me of home. The Berkshires near where I live will be ablaze in color soon and you can start to see the leaves turning here. There were lots of students out exercising and the men’s cross-country team streamed by me while on their morning run. Ah to be 19-22 years old without a hitch in one’s stride! My run felt good and it was another clear and cool morning at 47F. I don’t know about a Muslim community here Stumpy. I asked and the folks at App. State said not really. Home tonight and no plane travel until next Tuesday-----last really long run (23 miles) coming up on 9/28---thank goodness. Have a great day all, CNYrunner Big cyber hugs to (((((((Jeanne))))))) MTA: Great news Holly...on your way back. Aamos is phenomenal even if she won't cop to idol status---she is mine and managing her fan mail is a full time job these days!

Today I decided to do some short 1/4 mile Intervals that are on Day 1 of the FIRST Half Marathon training program. Depending on whether I use my last 5K time (current conditioning) or my PR 5K, the target paces are between 1:39 and 1:43. I decided to use my current conditioning and target 1:43 per 1/4 mile and try to run them by feel. So, 8.5 miles altogether with 12 x 1/4 mile with 90 seconds rest intervals between each. My Garmin logged the 1/4 miles at: 1:51 (7:24) 1:49 (7:16) 1:46 (7:04) 1:44 (6:56) 1:46 (7:04) 1:44 (6:56) 1:44 (6:56) 1:42 (6:48 ) 1:43 (6:52) 1:41 (6:44) 1:41 (6:44) 1:41 (6:44) A little slow getting started, but good at the end. I don't think I've ever seen 6's at the beginning of any paces for any distance - ever. I had little left for the last 3 or 4, but I got them done. I walked a bunch of the Intervals but that's okay. Bill

Wow some great runs already. I am waiting till the day warm ups before I go do a tempo run. Take a look at this new New Balance commercial if you have not seen it yet. Funny http://www.youtube.com/watch?v=Z9IxvAZKCD0 or this racier one: http://www.youtube.com/watch?v=fJFsE4bz_SQ&feature=related

Good morning all, Steve, take it easy on that leg until you hear something.... Spectacular Fall morning here today 60'ish and sunny when I finished up this morning. Beautiful crisp stars in the sky at 6:00AM and a beautiful sunrise as I finished up my run. 10.18 miles of hills @ 9:04 pace today running in a brand new pair of Asics -2130's. Enjoy the beautiful weather.

Nice run this morning Lou. Did you really get clipped by a car the other day?

Seriously? No -- remember the source of the statement. (it was my hat which was run over)