Hope everyone had a good weekend and is ready for the week ahead. Thanks everyone for the comments about my run on Saturday. I hesitated to post all that. I'll try to not post so much in the future. This morning I ran 8 miles with a few Repeats - 4x1/2 mile with 2 mins RI - in the middle. Target was 3:28 but only managed that on the last one - 3:47, 3:38, 3:33, and 3:27. I think this might be a sort of cutback week as that seems like a rather long RI for not many 1/2 mile repeats. Bill

Sounds like a plan, Tim. I agree if it doesn't hurt I wouldn't worry about it. Bill - I liked the post -- I just wish training center (or Sporttracks) would let you cut/paste the data, rather than make a .jpg out of it. 3.1 miles, 30:04, 9:35/mi, AHR 128 (64% mhr) + core Good runs, all!

Morning, all! Bill -nice kickoff this morning and nice repeats! Tim - congratulations on hitting 25 miles last week - you are doing so well - keep it up! Mary - hope your DH wasn't one of those ice fishermen stranded on Lake Erie! 15 miles on the treadmill for me yesterday morning. DH and I had to do our long runs in shifts as we have only one functional TM. It was plenty warm, but none of our usual long run courses were clear of snow/ice. 6.3 miles this morning. The runs are finally feeling a bit easier. I made the mistake of watching the Bucket List yesterday during my long run. I was bawling and trying to stay on the treadmill. Hope everyone had a good weekend! Good runs to all!

jules2 nice double digit run yesterday despite the footing. biketm I am impressed by your recovery. As to the heal lifts I am not sure what to tell you. The answer depends on how things are going. What I did was start by taking them out for my shortest run of the week. You can try that and see how it goes. If you are not now, you might also consider using them in your walking around shoes. I used them in those all the time I was dropping them from your running shoes. Only after I weaned myself off of them during runs did they come out of my day-to-day shoes. As to the dates you know what they say -- the third times the charm! dg it was Sunday you have universal permission to be inefficient! Bummer about the ice though. nonoruns nice recovery run. Not sure I would want to be running a skirt though! Walt.RB good to see you back and with a 15 mile run no less! SimonR I really wish we could force couch potatoes to read "Did a short one yesterday, 5 miles . . ." and then record their facial expressions. Only on a running forum! jdmom3 pretty quick recovery run there! Wish that was my recovery pace! Mariposai great set of weekend runs! A 20 followed by a 3. fussyrunner congratulations on busting a 24 mile week. Holly S. phenomenal 20 mile run! You will fly through your marathons this year. Oh, and yes you do need to buy some new sneakers! Careful there, sneakers are cheaper than running injuries. hopeful4ever nice double digit run. Nothing like a little head wind to cool you off! abelisle nice double digit run. Sarge congratulations on breaking 7 miles for the first time in a couple of months. Teresadfp well tomorrow is now today and I hope your plan to "run a lot" goes well. CNYrunner good to see you running pain free again. perchcreek a report from "lots of mileage" himself. Another very impressive 20 miler. Also, what a temperature swing! How you do dress for 36 at the start and 70 at the finish? Tramps nice 10 miles total with 4 at race pace, well actually a race! Also, never knock a PR! Congratulations. Spareribs wow up to 10 miles. This I see was number 2. Very nice, energy for the last 5 or not is quite something. predawnrunner nice 18 miler to cap a 50 mile week. Nice temps for it too! It is good to see winter take at least a temporary break here in the NE. WillRunForBeer hey, 16 miles is impressive no matter what the starting plan. halllar another well done double digit run. runningindc see comment to PDR above. It is just so nice not to be freezing during runs even for a few days! enkephalin grab 10 people on the street. Tell them you ran 7 miles. Ask if that makes you "lazy or an exercise fantastic." See what they say! If one is over 300 lbs have 911 on speed dial. dg. 10 on the track!? Wow. I view track running as just as step above TM running in terms of entertainment. I never can figure out how people do it. Very nice. munchkn883 hope your toe is fine. Let us know. TammyinGP my DW loves it when she can run with dogs. Her sister has 7! (Little guys though.) When they all come over my DW and her sister head to the beach with the whole pack and it looks really comical. Aamos did 6+ is quite a workout as it is. BTW the injured runner CD has some really good hamstring exercises that they say helped keep future injuries at bay according to some study. You might look into it. stumpy77 yep the weather breaking has been great. Peter NC I hope your bout with the flu ends soon. It does really suck. divechief 15 miles is quite a lot, "dead slow" or not. Also congratulations on breaking 50 miles for the week. BTW I love duck. But I have never succeeded in making it at home and having it turn out well. srlopez lol a 26.2 mile "training run." Only you . . . evanflein wow 17 miles in conditions I do not even want to imagine! Plus a total of over 50 for the week. I have no, and I really mean no, idea how you do it. Franc59 nice 7 miles as I noted above it is not really such a "short" run in the scheme of things. For me today is a pretty dull day. Just work. Wednesday is the funeral for the friend of my DW and mine. So sad. My DW is taking it pretty hard. One good thing was that my DW went out running with the local jogging club on Saturday. I was still in Utah then and worried about her sitting around depressed all day. So I was really happy to have her get out and be with other people. Sunday she ran another few miles as well on her own which is another good sign. Good running all.

Easy/recovery 5.5 @ 8:52. More mild weather here with mid-30s already this morning. Thanks for the kind comments yesterday on my race. Have a good week!

Good Morning all ! I'm actually kinda gald the weekend is over.......I'm bushed. The problem with goals is there exist the real potential of a let down.......I had three goals for my race this weekend. 4Mi.....27:00min 6:45 Nope Finish in the top 30......Nope AG award......Nope I don't have the official finish times and placement yet but will post them when I do. Some days you just don't have it. Other days it's windy as hell and 3.2 miles of your race is dead into an 18mph wind. This day was a little of both. The post race party was top notch.......Free beer from 1:00 to 4:30 !!!! And there were Beads !!!!! Sunday I got out for a great 12.5 miles at 8:19......Nutrition was catching me at the end. Headed up north and spent the day with my Mom and Dad along with my 2 youngest. 2100 yds in the pool this morning......an easy 5 scheduled for tonight.

Here's my unofficial race results. And they will remain unofficial......They don't have me listed so based on my GPS time I stuck myself in. 4 mi.......Pace 7:09 28:36 57th overall 8th M4044 Here are the top places from my Age Bracket. 5:33 1st Ag 2nd overall 5:51 2nd AG 10th overall 5:59 3rd AG 12th overall 6:01 4th AG 13th overall ..........Wow, them are some fast guys!

{{{{{holly and her DH}}}}}}}} twocat, I am so sorry to hear about the death of your DW's friend....Glad to hear that DW went out running on her own...baby steps, baby steps. How was Uttah? no skiing I take it. I am so happy to see Aamos here...I think of you often dear sistahhhh. high five to divechief on his 15 miler this weekend!!!!!!!! yes!!!!!!!!! the nasty injury is finally gone. sue, great 15 miler yesterday...and 6 this morning...growing stronger as runner. WTG girl. 8 predawn miles for me. It was one of those easy, carefree miles today. Still savoring the great weekend run. Srlopez, only you would do a 26.2 training run.... Sending buterfly hugs to your whole family as you are dealing with your dad's illness. welcome back home tet.........I can't wait to see them pictures. This is the week we see that Spareribs dude in red dress......I sure hope the Saint already has a matching lipstick to go with the dress.