Welcome "J".   We sort of post here sporadically; so check in once in a while.   22 miles this morning starting at 4:15 a.m. to beat the sun.  79 degrees and 89% wet which makes ideal running conditions.  Goal was between 3 hrs and 3:15.  Finished just under 3:04 and 8:22 pace.  122 avg hr    1st 12 miles on level roads and alone.  last 10 with partner in the hilly portion of our course.  Pretty pleased with the time and perceived effort.  I should race my marathon around 145 avg hr so I think I'll be pretty good when I get some of the cool CT. weather.

Go RIbs!!

KS, you will be very lucky if it's 40 in Hartford on race day, but I am hoping you get good luck.  What you don't want is wind.  As Dale pointed out, the course is new and pretty flat.

Yesterday 5 miles at 16's, and today my longest yet, 7 miles at 17's.  I have as many miles this week as I had last week, 26+, with tomorrow yet to go.   Spareribs

Morning Fred and those to follow.  Felt very good this morning after yesterdays 22.    Still I would rather have slept in.   Got up early to run at 5:30 for 12 miles.  Ran very slowly (what I consider too slow and you guys call real recovery speed).   One of my running buds was experimenting this morning by running 1 mile and walk a minute.   He has attempted to qualify Boston many times and gets very close but for some reason just can't get 'er done.  Really don't know why because he can pretty much do it on a training run.  Anyway ran 12 with him with 8 on the beach and 2 of those barefoot in the edge of the water.

Go Ribs.

No race reports yet, I see.  Do Jim and Rich each have one?

Ks, Harrisburg is a very flat course if you ever need another location.  It also counts as a BQ, rooms are cheap, and it isn't very crowded.  The November date almost guarantees cool weather.  Where else can you run with a view of Three Mile Island?

Jacques, your name intrigues me. 

I had a knee landing tumble on the rocks during my last trail run which has kept me from pounding on the road this week.  I have been riding and got a 30 mile one in before the rain hit this morning.  I'll do a long spin tomorrow while hoping for a tail wind in both directions. 

Ribs, keep up the good work and keep down the impulse to do more.

Fred, I always appreciate your efforts to educate. 

This was one of my fun names on the old CR and when they changed up I lost my regular name (tigger) all of the pseudonyms, and was left with this.  I could re-register I guess, but this one has some good memories of discussions with Richard99.

Out at 7 AM for another easy track run.  Half a k warm up, 10k on the track and half a k warm down in about 70 min.  There were a lot of crows on the track this morning looking for worms.  They also tipped over a garbage can and strewed papers all over the place so I walked a cooldown lap and picked up the paper.  

Ribs, after my Feb marathon I didn't feel much like running (both hips were really sore) so I just walked on a TM for a month or so to minimize the impact.  I cranked it up to 15% and got pretty much the same energy burn as a similar length of time running.

There was frost on the roof this morning!  Same distance in same time as yesterday.  The track was covered with fog, which slowly burned off over the time I was running.  As I look out my window it's nice and clear now.

Weekly totals were about 100 km of kayaking, 25 km of mountain hiking, 28 km of running and one 8 lb rainbow trout!