5@8:14...just trying to build up my base...not training for any races yet...

Holly - sorry to hear about your DH's pain. Ychh! I'm glad he's doing a little better today. My DH is doing OK physically, but a major client just called, very upset about the status of a project. Sigh. It didn't help that DS13 is in a bad funk and wouldn't get up to go to school today. I'm about to take him right now. I DID make it to the Y, and ran a total of 6.2 miles, hooray. 4.5 miles on the indoor track, and then 1.7 miles on the TM. Felt fantastic! That's a relief, since I didn't run a single mile last week. OK, back to dealing with teenaged angst..

good morning, LByll, I'm with them. Post the details. Besides, you've really earned this. Lou.. are you noticing any changes from doing core instead of stretching? Mary, talk about motivation! Sue, that was tough! Nice job though. Last Saturday a couple at the gym was doing something like that... they're both great runners & I take notice of what they do. I couldn't figure it out for a while. I'd see one on the track, the other on the TM (next to the track)... then shortly after it would be the other way around. Every --maybe 1/2 mile, they would switch, while the TM was still cranking. thanks Twocat. I'm sorry about your & DW's friend. How are things with you otherwise? Better post this & get back to work. So far for me today just 1 hr. of the injured runner dvd & verstegen's prehab. And a therapuetic massage. Ouch, but a good ouch. A little more later if i get around to it. Last night I did wall touches, clamshells, & front planks (2 sets). Seems to help if I find just a little time in the evening to do at least something.

Mornin' Folks - Didn't have a chance to read the weekend threads, but from reading today's thus far, sounds like everyone's percolatin' right along. I participated in the Trinidad to Clam Beach Run/Walk on Saturday. There are only three distances: 3, 5 3/4, and 8 3/4. I did the 8 3/4 and finished in 1:26:32, right smack dab in the middle of the pack age-wise, etc. Couldn't have asked for a better day as there were clear, blue skies, mid to high 50s, beautiful, stunning views of the ocean most of the way. Fantastic! About 2.5 miles from the end you have to cross a creek, and luckily it hadn't been raining much, so it only came up to about mid-thigh on me. I'd worn too warm of running tights, so the water felt really good. No workouts for me for the next two weeks. I'm on an all-liquid diet for today, and tomorrow I get my gall bladder out. (((sigh))) Right now I'm staring a mug of chicken broth wishing like crazy it was toasted bagel w/cc and a cup of coffee. I'm guessing that cherry Jello is gonna be looking reeeeeal good in about an hour. Oh well. I'm at work until 10:30, then I get to begin the unfortunate pre-surgical "cleansing" procedure. I think baby wipes are in order for the day.

Two easy, get the blood flowing and keep up the early morning running trend. Then it was off to the gym for as many rounds of the following as possible in 20 minutes: 5 pullups, 10 pushups, 15 squats. I managed 12 rounds. I was very productive with school work over the weekend so that will afford me time to run again after work today. Seems like a good way to start a monday.

Bill, good point. Try not to post so much in the future. (Just kidding. We love all your posts.) Now down to business. Notice that in Bill's post he comments about a cutback week possibly on tap because of what he noticed about performance, although that last 800 was strong. jdmom plans one because she just had a high mileage week and has business commitments that make this a good time to cut back. In each of these cases, the knowledgeable runner looks and plans ahead for cutback, rather than wait until something unpleasant happens. I get tired of hearing "listen to your body" all the time, without good examples of what that means. Those are two good examples. Think ahead. SueT48, there are a few people here who do tons of miles on the TM and I am always in awe. 15 miles is huge. Well done. PDR is timing her mileage growth very carefully and hitting her targets without injury too. Good to see. SLO, you are exactly right. We know you can do a 4-miler at sub-7's and as you point out, some days it isn't there. Neat to read a "no excuses" RR here. ("Well, I was tired....the dog barked all night and kept me up....I shouldn't have had that cinnamon bun....") Holly, you will bless the day you bought a house on a hill so that with every workout you have to get some hill work in. That was a strong 20, and these big workouts will pay off for you one day. Tramps, we have a guy here in Dallas who is in his 60's and runs the fiveK in about 19:40. I never think anything of it because he is always going to win the senior masters OA and be out of the running for AG stuff. Twocat and Dive, regarding the duck, it's a nuisance to cook and clean up, and other than the breast meat and legs, there isn't much edible for all that weight, but it was delicious. The flesh is so much firmer and moister than a chicken, just a change of pace. After my tenner yesterday, I did 4 slow recovery miles (healing miles, right Perch?) at the park, then went to the Y for stretching and core work. Spareribs

Hey Ribs - nice run this weekend. You went further than I did. Tramps gets AG swag - excellent. No running this weekend because Saturday was PBJ Jr. ice skating, followed by PBJ Jr. pinewood derby (4 heats, 2nd place in all, but average time was too slow to get him into the finals). On the way out to my car, I "had a tar goin' down" (old school NASCAR terminology), so since they were the originals with 85 k miles on them, I purchased 4 new ones. After that was the sweetheart's dance, where we were the winning bidders for a 5 day stay in a cabin in St. Albans, Maine. Sunday was work (all day). My mood was very, very bad. At least this morning I was able to get in some fizzy lifting, a 4 mile run on the TM, and a spin cycle. Wednesday is spin race day. Turkeynator or Fool - any suggestions?

Leslie, thinking of you. TIme passes--it will be the weekend again and you'll be better. Twocat, very cool websiste, thanks so much. I will use that. So the Dallas half for the Saint and Ribs, that's swell! We might be in the lone star state at the end of the month, but over on the western side. Peter, good thing you rested; one week won't make you lose much conditioning, and you prolly fought off the flu better than had you dragged yourself out on runs. I like the "Happy Ball" story--hope the DHs are getting better. Glad it wasn't Lake Erie, Mary. The Sheriff was fairly blunt about the episode, then a bunch of them went right back out the next day! Yup, you can blame it on that, dg. So I put anchovies & capers in my carbonara instead of bacon. Having the leftovers for lunch. After a gym day. grins, A. ..............and for most of you, Monday morning is over.........will be here in 45 minutes.