Marie- thanks for the encouragment on the HM.  I'm tentatively planning on starting out @ 3:1 run/walk for first 6 miles, then maybe slowing it down to 2:1 or even 1:1 if I'm not feeling it; hope to finish last 2-3 miles with straight running; we will see.

4 miles before dawn this morning. It was the first time in a month I had not used the HR monitor to keep HR 112-122.  I just ran what felt comfortable and was pleased I hadn't lost any 'speed' from the last time I'd done 4 mi that way.  Felt good too.  Semi-long run tomorrow if it's not raining.  No time this weekend; funeral Saturday morning, then drive 225 mi north to Door County for wedding & reception.  DW and I will need to rest from the weekend!

Good luck to all racing this weekend. Run strong and safe!

Ron, I guess in my excitement about my own race I forgot to congratulate you too.  I'm a bit younger then you and those 5K times, well they're a goal for me.  My mother was from Ohio (Toledo) and apparently I've got lots of relatives in Ohio and Michigan that I've no memories of.

Marie, is there a term for when a guy out sprints you at the finish?  Guidoed?  Barefoot drills?  How did it feel?  Waiting for your 10K report.

MKay, having pulled a hamstring (both sides - but mostly right) many times, be careful and do the exercises to strengthen it.  They used to encourage you to stretch.  I could always touch my palms to the floor (well, not anymore), but that never worked.  There was a study (sorry lost location to the eons of time) once that said people with limber/loose hamstrings were more likely to pull them.  Stopped stretch after that, haven't had a problem since - but, could be that I'm sprinting less too...

Urun2me, we all have good days and bad days.  Focus on the good ones.

Tony, sounds like you're more then ready for your marathon.  Once, you've got it under your belt you can try a more challenging one like SF - there are hills here

Dan, sounds like a good training run.  I know when I'm training I'm always looking at the watch.  Actually when racing I'm trying to make sure I'm not paying attention to the watch.

Was feeling pretty good about my training until my last run.  Left achilles felt tight, could feel it for most of my run on Thursday.  Lower calf was a bit sensitive and iced things.  Yesterday was scheduled rest day and had been considering doing a slower short run since I took Sunday off (day before race).  Walked 5 miles instead and then iced the leg a couple of times after.  Feels a whole lot better now, so I'll probably do a slow jog to see how it feels and then ice some more.

Run strong!

Ray

Marie, you and Urun made me a Galloway convert way back in spring after one of my earlier injuries. I'm so conservative, I'm running 1:1s but was thinking that solving the medical problems might have given me an opportunity to run faster and just pushed too hard w my speed work. Barefoot runs? I love it!! Gutsy you for sticking it out in that crowd. I know the feeling bc I am the slowest and usually the oldest and that gets me a lot more attention than I like. Seems you've learned to appreciate it.

Great job on your 10k!! That was an awesome, awesome time! Congratulations on winning your AG, also!!

Urun, great to hear you're back on training track! A November 2012 race is good planning. Keep us posted?

Dan, that's some long weekend you have planned and your race is next week? I had the same intervals planned for the Cleveland HM and stuck to the plan for a while. It sounds really good to me.

Tony, it's a sad day in Phantasia these days. Saw the Phils play the Reds last week here ($47 for tenth row home plate seats). Only names I recognized on the roster were Rollins, Howard, Utley, and the pitchers; Ruiz was on the DL. It's a shell of the team it used to be. I suppose I should root for the Reds but they really only hit; their fielding is really spotty and they aren't real likable as players go. Thanks for the advice. I am not a patient person but I don't want to kill any chance I have of racing in October and November so I'm trying to balance. It's a struggle. I like to go big or go somewhere else.

Ray, Good luck with your race!! Hope it's trouble-free and exhilerating! Hamstrings: "could be that I'm sprinting less too..." That's what I'll be saying. 

PT said I could walk all I wanted as long as it didn't hurt so yesterday hiked 10 mi w a group. Six hours but I was going to get time on my feet so it was a win! Lots of stops to see where we were. Left leg felt like a prosthetic, like it was alien to my body, but today it doesn't feel any worse. Saw deer, daddy long legs and a box turtle. Used my new Nathan hydration vest and love it! So comfy! But I haven't run in it yet to see if it bounces. Resting today and will try the gym tomorrow. Hopefully will be back pounding the pavement Thursday so I can get a better idea by the end of this week whether I can make the trail race within 4 hrs or not. 

Run strong and fierce and enjoy yourselves!

Marie Great 10k race over 4 1/2 minutes better than your May race.

Kirsty is awaiting your email she replied to mine today.  Goofy training officially starts on Friday.

Congratulations to all of you on your great race times over the weekend.

We had cooler temps, so I did nine miles Saturday morning at around a 10:00 pace.  Weather was ideal for me, around 50 with only a light breeze.  Warmer today, so I slowed down for my six-miler.  I'll probably do four on Wednesday, then nothing until my Sunday HM.

OK, I'll try to post a picture of our granddaughter.

Wow, it actually worked this time.  This was last Wednesday, she was then 10 days old.

Steve: she is a sweetheart! Pretty as her name! I know you just want to eat her up with kisses and hugs.Tks for sharing her pic w/ us.

Sue, for some reason Active has apparently done away w/ the emial notifications. Bummer! I access the site, by going to coolrunning.com go to forums, then to newbie category, and then scroll down to find the 50 thread. Hope that helps. Good to see you back. We've missed you! Sounds like you are ready for your marathon! Good luck. Can't wait to read a race report!

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Well, I've done a "little" catching up and, am I reading correctly that some time in October this will become, or be moved to a site that you have to pay for?  Bummer!

I'm so glad and somewhat relieved to read about some others using a 2:1 run/walk ratio.  I've been training for a while at that pace and was hoping it would be good enough for the marathon.  I just feel that's a place and a pace that I can lock into for the long haul.  I may not be quick, but all I want to do is finish and live to tell about it, and I don't want to have to make any excuses!  I think it will feel weird at the beginning of the race when I start walking after just two minutes, and I will want to shout "there's a method to my madness"! 

These shorter Fall days are really cramping my training style!  I have to run 10 miles tonight and will really have to rush to get home and going by 5:30 p.m. in order to finish by 7:30 before it starts to get dark.  I really don't like to run in the dark for many reasons.  Even though I feel pretty safe on my route, if I can't see the sidewalk I hate to take the chance of tripping and tumbling.  I've come this far, it would KILL me to be out of commission SO CLOSE!!!

Marie, Congrats on the 10K!  Awsome job!

MKay, Sounds like progress.  Try not to overdo it (like I'm one to give advice on that )

Steve, If children keep us young, well, we'll be expecting to see some new PRs out of you.

Tony, training in the heat is supposed to be like training at altitude - of course, that assumes you races will be when it's cooler...

Dan, good luck on the HM this weekend.

Suzee, I don't think they're changing the forums/bloggin to pay.  I'm pretty sure it's just the training calendars/tracking that's changing to pay.

Urun2me, Amazing what a little cooler weather can do.

Training got bumped around a bit.  Taking it semi-easy this week and will redo week 7 next week.  Week 8 is taper which should get me close to my 10k race.

Run strong.

Ray