breger...wow nice run, so evenly paced, wow. 9 miles, 40F, foggy and damp. Saw herds of other runners! Well I did my 3+6=9 run but it actually went 2+4+3=9 2 mile w/u 11:09 11:12 4 miles @ tempo on hilly terrain, net elevation gain too. 9:38 9:43 9:30 9:33 3 mile c/d 10:32 10:46 10:18 I was extremely happy with the tempo portion. It felt easier than my attempt two days ago and I didn't fatigue until I hit a steep hill at the end of the fourth mile. I love the feeling of running at that speed, I actually feel like I am running and not jogging and it is indeed a gift.

Lou, yes those HR blips were water stops. And the IRC was 57F Bill

Holly and Teresa, good to hear that your respective dh's sailed through surgery and are recovering well. Teresa, too bad husbands are not as easy as dogs to keep subdued. Super cute video of Tobias posted yesterday. I want one of those underwater treadmills. Breeger, awesome run today. This must bode well for future marathon attempts. I'm afraid my eyes glaze over when confronted with that much data, but the pace was great. I decided to run my long run today to get it out of the way and because my in laws are here tonight and tomorrow. We finally had a really great day for running. Temps at the start were in the high 30s but I decided to wear shorts anyway because I knew the temp would climb. Sure enough, it was about 50 when I finished. Combined with my efforts to hydrate, restrict dairy and get plenty of sleep, I wound up with a really greta run. 17 miles all together with a progression Tramps style - first 5 miles at 8:05 avg. pace, second 5 miles at 7:45 avg. pace, third 5 miles at 7:35 avg. pace and then two miles cool down. Legs felt great at the end and I could have run more. I will make 60 miles this week, but despite feeling good will still take a cut back week next week due to all kinds of commitments on the weekend. And somehow TomS managed to anticipate my long run today. Hmmmm. Lots of folks out running long today. I expect the Shamrock marathoners are all out there training heavily. I kept wondering if any of the gentlemen I passed were Diverdoc.

Welcome back taper boy!!!!!!!!!!!! we sure missed you around here. 20 miles in 28F...sunny and no wind...just the way I like it. The plan: first 10 miles easy and steady; then 4 miles at MP; then 6 miles easy and watch out for the form (I tend to flap my wings all over the place when I am tired). The implementation of the plan: left the house towards the city of Okanogan, enjoying the view of the frozen river and the mountains covered with snow...spotted 3 bald eagles. Once in S. Okanogan I crossed the bridge into the Colville Indian Reservation. Ran a mile, crossed yet another bridge and then did the same loop twice before I head back home. At mile 10 I started MP pace (9:12) for 4 miles. This was the second time I took this MP pace for a date and it felt a bit easier this time, but it was still on the hard side, as it should be, I guess. Finding the right rhythm was difficult because I seemed to want to go either faster or slower...but with perseverance the task was accomplished. Mile 15 found me by my house where I stopped for an input and output of fluid and a kiss. Left the house toward the flat lands and at the bend I was greeted by the full moon who was just cresting over Omak Mountain...a breathtaking sight...the ground all around me, included the mountain peaks totally covered with its white cloth and me the runner breathing steadily and easily in oneness with the universe. Miles 18-20 is normally my form nemesis, so, at this point I did the Deanna Kastor thing...chest and ribcage open wide, core stable, hips aligned and arms in proper position as I ran the last two miles at an easy 10:30 pace. Got back home where the kissgiver was waiting for me for a sweet walk around town to cool off. I feel good about this run today...well balanced with hard, easy, fast, slow...I think my perseverance is paying off.

three ez miles on the dreadmill for me while Jon was enjoying the lap of the park

The treadmill? I managed 8 through Myrtle Edwards... and you were on the treadmill! Hi Jon.

The treadmill? I managed 8 through Myrtle Edwards... and you were on the treadmill! Hi Jon.

Um, what can I say? I wanted to work on my pace actually, today was not a running day, but I have been pretty negligent with weights, since I was at the gym anyway.... planning 15 or so, starting at the park tomorrow, I suppose you will be on the mill? Welcome home Jon, looking forward to seeing the pictures, I'm off to make carbonara now. Yesterday's daily got me in the mood. Dave

I had a hilly run, too. 12.5 miles, first 8 miles had lots of hills. It was a beautiful day and would've been an awesome run if not for all the snowmachine damage on the trails. I really really hate snowmachines. Last 4.5 miles were mildly hilly, just rolling stuff with some really easy. Overall, a very good run and I need to be doing more hills. Have spent too much time taking the easy route looking for nicely plowed paths and sidewalks. Temps today were around +5F, overall average pace was 8:42, which doesn't mean much when the hilliest mile (#2) was just over 10 m/m pace, best was just under 8:05. Given the hills and snowy footing, I guess that's to be expected. Welcome back, Tetsujin! Glad to hear Teresa's and Holly's husbands are doing pretty well.