Morning all. 

Banshee, I can see you.  I don't always get to everyone on shout-outs though, since I post in PST and there are usually lots of posts when I get here.  Sorry!

9 miles for me last night in the rain.  Something between 6 and 9 tonight depending on how much time I have. 

Welcome Simon.  I'm also Canadian, from Vancouver.  As you'll see by my PRs, a 1:45 half is definitely enough for a sub-4 marathon.  With that time and a solid training cycle, you'll probably be able to shoot for something in the 3:45 - 3:50 range. 

One Mile - no need to run much this week then!  Your team will be fine without your miles.

Cbus - definitely stretch your glutes and hips, tightness there is the cause of so many problems.  I like the pigeon pose from yoga, that really gets a nice deep stretch.  Also, roll your glutes with a ball - I use a trigger point ball, but a tennis ball will do as well.  You'll be amazed at the knots that the larger grid roller cannot find.

Thanks all! I understand we don't all get to every personal! I just wondered if I accidentally clicked a hide box or something!

zoe - nice miles! I'm only averaging like 6 per day right now. Getting up to your range on a daily basis is a little scary!

onemile - I'm working with another ultra runner and my CrossFit coach to plan each week out. I'm doing shorter repeats, longer steady state runs, and trail runs or roads with lots of hills for my long runs so I can get ready for 2013's schedule. It's weird trying to improve speed and endurance at the same time but I need to do both to PR at Shamrock plus be ready for 100 miles in July.

I can't see the last page so I'll have to add another post for the rest of the personals!

SimonR - the 10k was the last tune up race of the Pfitz schedule 2 weeks before the Marathon, and the Half Marathon was the first half of the Full. (which obviously indicates I went out too fast, resulting in that 12 min positive split)

Good lord, I had forgotten there was such a thing as a sidewalk.  I have run one exactly one sidewalk during training and it can only be done on days that I run more than 20 miles.  On my road I run right square in the middle and listen for cars.  I am mostly still worried about getting hit at two or three in the morning. Or shot for that matter.

Hey cbus, take a look at the map of my 15 mile run last week and you will see why I dont mind the occasional hill here and there.  When I run some longer runs you will laugh at the elevation profiles. 

Update:  I used the map a couarse feature and saved my running courses (that is so cool we can do that).

Akalei- I signed up for Wineglass yesterday.  I was choosing between Wineglass and Steamtown.  My understanding is that Steamtown is a bigger quad pounding, but really I made the choice entirely based on the fact that I have a wedding the day of Steamtown that I was just invited to.  I enjoyed the half this past year and think that although the course is somewhat boring, they treat the runners really well, its good temps that time of year on average, and I have no complaints at all.

Roll- hope your toe gets better...I googled that...does not look fun.

me - 4 miles of hills on my lunch break, somewhere between a 9:50-8:50 pace.  Calves are a little sore lately, probably from lack of training.  Spin and weights yesterday.  Needless to say, i am not exactly one of those ppl who can work out at lunchtime and come back looking "cute."  hot mess is more my style. 

Here's me running Philly - I'm in the blue singlet.  I think this is Mile 25.

: 

I wish that clock was accurate, but I started way back. - 22 minutes back actually.

Simon- There are a few where I don't look as cheery I was having a great race though and running a 4 minute negative split at that point, so it was definitely a little road race party in my head going on.   A 100m race- wow.  I've read some books about ultrarunners and I am impressed.  Sounds like our time goals are similar, although I won't be qualifying for Boston!  Cheers.

Sprinkles, +1 to Simon's comment about your race pics. They're awesome! Who or what are the whippets (I mean, I know they are a breed of dog--I'm talking about the one you are representing)? Are you part of some other Sub-4 Thread that you are not telling us about? Should we be jealous? (Oh yeah, almost forgot: it looks like you wore your trusty Nirvanas!)

eDIT: I just read your bio, and wow, you ran a lot of races in 2012! Almost as many as Docket. 

Also, do not plan on racing that often this year.  I've noticed better performances (and less injuries) from more intensive training than I do from consistent racing.