And then it was fall...Temperature dropped to 38 degrees this morning...but I always plan ahead,so my jacket and gloves were in the front hall closet... 4 miles...8:25 pace then a nice 1 mile walk

...Jeanne//......I just caught the tailend of this, but there are some Much Older Drill Seargents he will meet who will make sure DS won't even REMEMBER why he joined. in the Long Run, this may be the smartest move he's ever made. hopefully he will make more. that said, You're in Our Prayers.

"Bill, that's an encouraging workout, especially the volume of 400's. Where did you come up with the 90 second interval? These were not all-out were they? I suspect you were feeling pretty fresh toward the end. Nice splits."

These were not "All-out" as in sprinting, no. But "fresh at the end"? No. I wouldn't have walked if I was fresh. The 90 second intervals were prescribed in the HM plan for today. Does 90 seconds seem like too much, or too little rest time in your view? Bill

Mariposai my next target race is the NYC Marathon on November 2. Thanks for asking. I have a few others thought. First is a 5K coming up this Sunday that I will run if the weather is nice. Then a HM on October 5, and a 4 mile race on October 19. Of those I would like to do well in the HM. It is the same course over which I have set my PR twice, and last year managed a time good enough for a guaranteed entry to this years NYC Marathon. So, I am keeping my fingers crossed that all goes well that day! Today I managed 15 miles. It was supposed to be with my TP but she had to get to an appointment early this morning so she departed after 10 miles. Nice run though, but I must admit my legs are a bit shot. That always seems to be true about now in the training cycle. Good running all.

4.1 miles this morning on a very hilly course...37:25 (9:08)...a little slower than the last time I ran this same course...I was really disappointed today.

Dicky, that sounds pretty fast to me. Do you always try to run a given course faster than the last time? Leave the watch at home sometimes and enjoy the gift, man! Jeanne, Sorry you're having such a hard time right now. I think boot camp toughens up the parents as much as the kids. Tim, I didn't know you had 3 kids in the military - where are they serving? Aamos, Congrats on another fine marathon. I like the new category of Super Veteran Grand Masters - sounds better than DickyG's "65 to death" category! Holly, excellent wave run! Perch, glad your run felt better, and hope your doc gives you the all clear. Breegster, awesome intervals! Craneium, everyone's on Spareribs' enemy list. Its a badge of honor around here. I love your 5K program for the 5th graders - how's it going? Cheffy, I hope you can find some nice outdoor running places while you're away from home - hotel dreadmills are such a last resort! Dg, contrats on the 9 miler! Even if adding a mile for a new PR is relatively easy at this stage, its still something to celebrate! I've been getting a whole string of PRs in a race series because they're all odd distances that I haven't raced before, but that's OK, I'll take them! The final trail series race this Wednesday is 1.3 miles up a steep trail. I decided to scope it out last night on the way home from work. Yikes! The race will be up a jeep road to the top of Green Mountain, almost 800 ft elevation gain in 1.3 miles, or an 11.6% avg grade. (Erika, I know it pales in comparison to Ester Dome!) It took me 20:40 last night, walking most of it, for a slug-like 15:54 pace. The summit is at 6850 ft, and the views from the top are awesome - you can see downtown Denver to the east and the mountains to the west. After I caught my breath and enjoyed the view, I continued along the trail, which follows the ridge for a mile or so, then drops back down the mountain and circles its base back to the trail head. Total 6.5 miles, avg pace about 12:03. Very rocky trail so I couldn't go fast even on the downhill parts, and loads of mountain bikers to dodge. I'm not really sure if I'm going to run this race. Its a tough climb and I'll be at the back of the pack, although that doesn't bother me because that's where I've been at the first 3 races in this series. But they were enjoyable trail races, and this will just be a grunt. I can't even run much of it- just fast walking. But on the other hand it'll be a PR for my first 1.3 mile race. What do you all think?

I knew that 12 reps at 1:43 would be pushing the envelope for me. So in that regard I was pushing them pretty good to try to reach 1:43 by feel alone. Anything less than 90 second intervals would have been too little today. I did walk often during those recovery periods. I'll try to trim the recovery time as I am able. It may take a weather break to do it though. I can't overstate enough how this F.I.R.S.T. program has me pushing the paces and the envelopes. One might think that the book title "Run Less, Run Faster" means run less and thus become a faster runner. It might actually mean Run Less AND ALSO Run Faster during training and thus become a faster runner. Bill

I was faster than Lou today!

Nice running! Dg - another congratulations!

Great runs everyone. An hour at lunch. 4K ez then 4K at half marathon pace 3:50K then 4k ez. Felt great heading out, although my calves are tight (normal), good thru the hm pace and then tired and form was slipping during the last 4k. Just focused on maintaining good form (stand tall, good knee lift, arms to side, good push off). Need a massage on those calves. First run since the Army half. Thinking I could peek for the Picton Half. Need to stay healthy. Here's my finish at the Army Half Best Tall