Mornin' everyone!

Twocat, any time spent with RA friends is time well-spent, regardless of how long or short it is. Saturday's visit was no exception - I really, really enjoyed meeting you, and spending some good time with Mariposai and Deeze. I can't imagine why you were tired at the end of the weekend...

Don't Denise and Nancy look like they could be sisters (in addition to being sister RA goddesses)?

I hope your conference calls went well, Ribs.

Wildchild, I'm so glad that the horrendous floods in CO haven't been much of an issue for you. And yes, you always look so happy and at ease in your running photos. And how do you always get captured with your feet off the ground?? Nice AG win!

Nice 10-mi. rain-beater, Tramps.

Holly, I would be more disappointed if you didn't post here than because you do. As TomW said, we'll let you know when it is too much - but don't expect to see that message any time soon.

LaT, nice job of embracing the "oneness" of your mile run.

Tet - more fun posts!!

Thanks for all the anniversary wishes! DW and I had a delightful dinner at a fav. restaurant across the road from Jenness Beach in Rye, NH. We had a table by the window, and, over a couple of drinks, watched the clouds to the east turn pink, and then orange before going dark as the sun sank in the west, all while a near-full brilliant-white moon was rising overhead. Spectacular! Dinner with the babe was pretty spectacular too!

Just a scooch over 6 racewalking miles early this morning. It was 41F, nice and clear, with a chilly westerly breeze. I wore shorts with a l/s shirt, cap and gloves. My legs were a bit fatigued from yesterday's shed work (yes, that project is still going - today is our last day off to work on it), but it was still a good and well-paced workout.

Have a greta Tuesday!

Jay

Sounds pretty good to me, DAve.  I get excited when I see a mile with an 8 at the start.

Speaking of which--4 miles at 9:21.  Not an "8", but it was going down as the run progressed, so happy with that.  41° meant the first morning with hat and gloves.  Spent the first 1/2 mile wondering if I underdressed, so hit it perfectly.

Hi Jlynne...I was contemplating Green Bay again on this mornings run. I sure do like that marathon.

Yeppers, I've really fallen out of touch with this group and really do miss the daily interaction...I could list a multitude of reasons that don't mean squat. Most of it can be summed up to one four letter word. W O R K

I did get a nice 10 miler in this am in 46 deg temps!!!! For the record, I'm lucky to have been averaging much more than a 20 mile week since January of this year...finally getting back into the groove. 2014 is going to be a year of records!

Nice pics yesterday.

Good to see Slo popping in again.

(((Holly)))

I’m loving the cool temps this morning.

EZ 6 today.

ETA:

I somehow got on a mailing list for Greg McMillan's site and have stayed on it because he occasionally sends out useful mailings.  Here's one.  Nothing profound or unexpected, but some nice reminders for those of us targeting a Fall marathon.

--------------------------

6 LAST-MINUTE TRAINING TIPS FOR THE MARATHON

As many of you enter the final stretch of training before your fall marathon, here are my 6 top tips for last minute preparation:

#1) Don't get injured!

Nothing is worse than being the fittest spectator at a marathon. Your #1 goal in these last few weeks is to keep injury at bay. Sounds easy but it's very hard for many of us. We want/need to get in the important workouts and long runs. You simply have to balance this desire to get in the training you want with how your body is responding. Be open to moving workouts around (usually spacing them farther apart) to allow your connective tissue the time it needs to heal. Sometimes an extra recovery day after a long run or hard workout is the difference between an injury and staying healthy. Listen to your body and remember that no runner's marathon was ruined by too much recovery but many have been ruined by too little recovery.

#2) Pick Your Battles

At this point in your training, the basic fitness has been built. That's what all the base training and build up in mileage was all about. Now, it's about refinement and that means putting all your focus on the key workouts. It comes down to the old adage, "Run hard on your hard days and easy on your easy days."  I encourage you to hold back on easy days so you can put forth your best effort in the marathon-specific workouts.

#3) Dial It In

Speaking of refinement, these last few weeks are also a great time to dial in your goal pace, nutritional strategy and equipment. Make sure that you get in some workouts where you simply try to run as relaxed as possible at goal marathon pace. The easier you can make this pace feel, the better your chance at success on race day. These last few weeks are also the time to dial in your nutritional strategy - that includes everything before, during and after the marathon. Experiment to see what works then practice it over and over so you are ready on race day. And, don't forget to use your race day gear in some of your key workouts and tune-up races.

#4) Big 5

While there are certainly lots of different workouts that you can/should do to get ready for the marathon, here are my 5 favs (all are outlined in articles and videos on my website):

Fast finish long run - start at an easy pace but finish the last few miles very fast

Steady long run - time on your feet is the key

Tempo Run - push your threshold higher with this medium-effort, medium-distance run

Yasso 800s - build to 10 x 800m, which is a classic marathon predictor workout

1K Cruise Intervals - 10 x 1000m with 1 minute recovery jog at slightly faster than tempo run pace

 #5) Master Your Mantra

In the marathon, you'll spend a fair amount of time in your own head. What I mean is that you'll have to constantly battle the voice in your head urging you to slow down.  This voice will get increasingly louder and louder as the race goes on. I recommend you have a go-to mantra for when that voice gets loud. Come up with something that you can repeat mentally over and over during the hardest part of the race. It can be as easy as "stronger, stronger" or something that reminds you of why you are running the race in the first place (your family, a charity, etc.). No matter what it is, I find it very helpful to have something to take your attention away from the discomfort late in the race. A good mantra is the best way I've found.

#6) Perfect Your Plan

You spent a lot of time on your training plan. Now it's time to put some effort into your race weekend plan. Start 3 days out from the race and plan ahead for all the meals, activities as well as running you will do. Take care of any planning you can do ahead of time (making dinner reservations, finding grocery stores near your hotel, etc.). What you'll find is that when the weekend arrives, you can simply work your plan. You'll enjoy how much less stressful the pre-race days can be when you've planned ahead.

Very sound advice Tramps.  I remember seeing Arthur Lydiard a few days before he died, and he had Greg McMillan with him to do most of the talking through the slides, as Arthur was very ill.  Greg was magnificent.

Jay, the calls went well in that I provided some needed help, but I am going to go back to the client and ask that I not be invited to so many of them, as they eat up a lot of time and at the rate I bill them, they could save a lot of money simply by sending me material and asking me questions about it. I could handle it in half the time, and I wouldn't have to spend 4 hours on various calls with lots of other people as I did yesterday.  Today I have 3 hours of calls but this will be it on this arrangement.  The key to being a good consultant is to make sure you do your best for the client so you get asked back. I am wasting their money the way things are right now.

What a good week I'm going to have. Another 3.4 easy paced miles today, 5+ tomorrow with 2 x 800, 2 mile recovery on Thursday, day off Friday and then a monster 20K race on Saturday. I am so ready.  Spareribs

Oh and love the photos from the relay yesterday! How I would've love to join you all, but the timing didn't work because of the holiday this weekend... Twocat, Mariposai, Deez and Jay, you guys look great! Congrats!!

And congrats to Wildchild on yet another fabulous trail marathon! Yes, you do always make it look so easy and relaxed... so glad I have you as my role model, for when I get so stressed about my races....

Howdy folks, just a quick fly-by as I am at work.

5.3 miles this morning in 51 degrees.

Thanks, btw, for all the hugs....

Loved the peeksures, so much fun.

Carolyn, you can't talk your way out of what Jlynne said. 

<<Waving at Holly as she flies by...>>>>

happy belated Anniversay Jay; hope your allergies are subsiding and the project going a little better.

One of my running chums told me about a half marathon that finishes at Jet Blue Park (the spring training home of the Red Sox) in December.  Think that one has my name on it, o yes!

10 for me this am, still H&H here, although a little cooler, only about 73.

grins,

A