Good morning! Interval workout for me today, 6x1mi, with slow 2:00 jog intervals. I targeted "comfortable/strong" for the repeats, and wanted to hit about 7:30 splits. Pace splits 7:30,7:30,7:28,7:29,7:23,7:05. HR splits 153,158,154,162,164,168. Lactate flush going up hills. A little tired near end, but wanted to push the last mile a bit. Overall: 12.1 mi, 1:38 Have a great day!

Very nice Lou. Nice to see you posting early Dr. Dale. 3 slow recovery miles at 10:06 min/mile pace (how's that Doc?). Avg HR 132. I feel like carp from this cold and probably should have bagged it altogether. But I wanted to get in a few miles to keep the legs loose just in case I feel better by Sunday. (Doubtful) Besides I bagged yesterday. Bill (blah)

Yep - you are the Man Lou!!! Great job this morning. {{{{Bill}}} Feel better soon! I wish I could say my run this morning was enjoyable - but it felt more like work. 8 degrees with about 2 inches of fresh snow. 3.5 miles at 10:48 pace. My legs just feel tired. I'm hoping it is from the extra effort as it is like running on the beach with yaktraxs every day. I keep telling myself that this will make me stronger this spring. Right?? Please tell me I'm right . . . Spirit of the Marathon movie tonight - I'm anxious to see it and then decide if it is a endeavor that I'd like to tackle some day. Cheers!

Ever try ice/cool-cold water on the legs in the shower afterwards?.

Thanks, Dale! (as you were typing this, I was standing in the 125* shower, saying, "I love the hot water") heh heh heh

9 miles for me, with the first 7 at an easy 10:00 pace and the last two at 9:09. I bagged yesterday's run when I felt just a bit of hip pain at the start. I'm in no mood for an injury. This is a stepback week anyway. We have a date planned for tonight: early departure from work, dinner and the Spirit of the Marathon movie.

Morning all, 7.5 agonizing miles last night in 1:10 ave hr 132. I don't really know why, but this run really really hurt (well, I actually think I do know why, more info to follow). When I started my legs felt like the had lead in them, but thought after a mile or two they would feel better....never did. It was probably one of those runs I should have bailed on, but I had planned on a mid week long run of 12 miles. The last 2 miles were really rough and almost had to walk. But you know what....when the run got the toughest, I thought of yesterdays runs and posts here in my mind, and thought of the one's pushing through hard runs in some brutal weather conditions and such....this really helped me finish. By the way, the weather was great last night with the temp at 23 degrees when I started....with NO wind. I think I know why I didn't feel so good last night. My doctor put me on pain medicine for my lower back pain that was suppose to be safe, non- addictive and non-narcotic.....wrong. I have been feeling kind of strange for awhile with this funny feeling in my head and just thought it was allergies and something simple. After surfing the net, I found out this drug IS extremely addictive and very hard to stop taking. Oh yeah, this drug is called Tramadol, and I quit cold turkey last Friday and I did slip and take one pill Tues, but then flushed the pills. So actually I am going through with drawls from a drug I "thought" was safe.....not. The main reason I am saying this is because all of us are athletes that have pain and injuries now and then. And I would just caution everyone that if your doctor should want to prescribe Tramadol to you, I would give it a second thought and really do research on the side affects and horrible with drawls stopping this drug. My main with drawl symptoms are feeling like I am getting the flu with the achy feeling, extreme fatigue, nervousness, and hard to concentrate, a lot of other little annoying symptoms. Hence why my run last night was as bad as it was. I feel A LOT better this morning and in a couple more days I should be symptom free. Sorry for the ramble, but it seemed important to get out there. Have a great day and runs all, Tim

Morning all! Tim - thanks for the heads up - good thing you did some research on your own. I hope the withdrawls symptoms don't stay with you too much longer. Great runs already this morning - good intervals, Lou! 6 miles on the treadmill this morning. It wasn't as mind-numbing as yesterday's treadmill run. We have three stations for the TV monitors in the workout facility - two were programmed to sports channels and one to a financial channel yesterday. I listened to the financial gloom and doom until I couldn't stand it any longer and ditched the microphones. I miss the cardiotheater arrangement in my old workout facility. Work has been getting in the way. It appears that one of my new managers is into micromanagement. I can only pray that I don't have many projects with this individual. I'm thankful to have the stress relief of running this week ;-). Good runs to all!!

Good Morning! WRFB - nice intervals! Hope you and PDR have a lovely and well-deserved evening out tonight. {{{Bill}}} {{{Tim}}} Hopeful – you do indeed have to work much harder running in snow. I'm sure you'll feel the payoff later. A little speedwork for myself as well, today, although not the same caliber of WRFB’s: 3.6 mile warm-up outside in 23 degrees – my footsteps the first marks in the sparkling layer of light snow – followed by these on the treadmill: 3 min HMRP(8:20)/1 min recovery(9:40) x 10 plus 1.6 mile CD at 9:22 makes 10 miles total. I haven’t been doing much speedplay lately, and this was a great “blow-out-the cobwebs” run – not so fast as to risk injury (I’ve become quite paranoid about injury before Boston), but fast enough to push myself pretty hard. I felt oddly energized at the end of the workout, rather than spent. (That won’t last, of course. By 2pm I’ll be quite snoozy.) I think I love intervals.