Last weekend I roughed out a plan to get my weekly mileage back up to 20. I was very careful to keep the increases to no more (and usually less) than 10%. I also tried to keep my "long runs" to no more than 40% of my weekly mileage, and usually more like 30-35%.

Other factors were: keeping my running days to every other until early October and then 4 days a week until mid December; a 3 mile race I want to do in mid October; and a 7 mile Xcountry race in Iowa in mid November.

On my plan, such as it is, I had scheduled 2 miles today. I thought it sounded kinda wimpy, but it helped fill out my plans for this week. Well, I completed it this morning and I have to say that it didn't feel wimpy. I was glad it was so short. I woke up with a headache and not feeling real good, and that feeling stayed with me as I ran. I'm glad the run is over.

Oh, and I preceded the run with 1 set of 20 PT exercises. I don't always post them, but I'm still doing them several times a week.

Got back from the Reach the Beach Relay on Saturday. Spent Sunday catching up on sleep. Today it is catch up on work day! I will post a RR for the relay sometime this week. If you want to see more detail than any post can contain you can visit the team blog at http://rosieruizfanclub.blogspot.com/[/URL" target="_blank"> which is still being updated. As for today: 19.19m@9:39. Good day all.

Good Morning Boomers.

Holly - so inspiring to read your race report and subsequent posts. PLEASE make sure you allow yourself to recover. You're really doing awesome!

Mary - Happy 91st to your Mom!

((Anachrotech))

Joining smpankowski in coffee cup curls, to avoid fetal curl on floor. {{yawn}}

Feeling kinda wrung out today. Rode my bike in to work. 43F at 0730 when I left the house. 11.47 miles in :46:18 = just under 15mph avg speed. Max speed was only 28.2 mph, which confirms for me that the underinflation of my back tire effected my OA pace. I was nervous all the way in that the tire was going to have a major issue; now that I'm here at work I'm nervous that the issue will be on the way home. This always happens to me on the first few days riding on a new tube.

That 43F was just about 15 degrees colder than the next coolest day that I've ridden this summer. This was the first time I wished I had gloves that had fingers on'em. It was also a big bummer that I couldn't find my wraparound riding sunglasses, since most of the time I was riding about 17 - 20 mph directly into the sun - if yo can't tell, basically, I'm having a rotten day so far and am just venting.

Curse You, Red Baron!!

I need a root beer.

Will be heading out for an easy 5-miler today at lunch time. Hopefully that will help turn things around.

bty

Good Morning Boomers...

bty...wow...disturbing bike issues, better make that 2 root beers!

Mary, happy birthday to your mom!!!
Ran a hilly 20 miler yesterday on the roads and trails and the IT band feels good!

Cool and drizzly today...last week we had some snow already...winter is in the air.

Good runs all,

arf

Mary.. phew! I though you were saying you ran the RACE backwards
Time for coffe curls for sure.

Tapping feet.....

MIA RR.... rassmusenmp... Mike.. how did ya do on the back to backs??

Steve

First workout since last monday when i had to leave hooters during the football game because my wife decided to have a minor stroke or heart attack they are still deciding which was first .She has recovered well they are scoping her lung for any cancer this morning.So hopefully that turns out negative too.I hope this means she will stop smoking and join me on my workouts now.

Anyways i got in 2 miles in 30 mins 1.11 was actual running I would have run more but i felt the slightest pain start to return to my ankle so i stopped running and walked the rest.Then i hopped on the stationary bike for 5 miles in 20:43
Then some weights an stretching. IT felt good to run again.


Hope everyone has a great day and week.

Eric

Just a morning at the gym for me today. I hope to go 3 times this week and quit coming up with excuses, like last week when I ended up going only once.

A lot of great weekend racers. Congratulations!

I got an email from my old college about homecoming and it just happens to be the weekend I'll be driving home from a business trip down in WV. It is Cedarville University in Cedarville, OH which is just off US-35 and wouldn't be too hard to make a detour to. I've always wanted to go back someday and run the homecoming 5k but this is bad timing as I'm 40 pounds heavier than when I graduated (26 years ago) and in my worst shape in a few years. I can't decide if the fun would be enough to offset the embarrassment? At least it's a pretty low chance anyone I know will be there.

I had been on the cross country team as a freshman but quit after 2 meets because I was also a music major at the time and it was an impossible schedule. It would be fun to run the old roads again.



------------------
Dave[/URL" target="_blank">