Thirty-five miles per week?! Man! that is awesome! I am barely in my fifties and am not at that level. After heart surgery? I hope I can do that kind of distance in ten years!

                                                                                Paul

Tuesday

Run 60 minutes easy, walk 60 minutes.

Sore back from yesterday's 100's.

Five miles in the dusk and dark on the track last night. Slow and comfortable, 52:30. Push ups and other upper body work afterwards. I didn't feel much residual from the 10 mile day Sunday, which was good. At work yesterday I walked about a mile. Napped in the car on my break. It was chilly at the track (for coastal southern California). The track is inland from the coast and it's always cooler in this valley at night. The stars and moon were visible--we don't get much light pollution. It's too small a community and it's distant from LA to the south. There's nothing but mountains to the north, east, and west. Frogs croaked in the small wetlands next to the track.

Runthenumbers--that's hard to just begin a workout and then have the gym close.

We finally got some real weather!  I did 2 slushy miles in trail shoes that proved to be weather resistent and provided more traction.  I have pt later and have noticed that the exercises requiring strength and balance are the most difficult for me. 

Liz, congratulations on your race.  

KS, I wouldn't think a little wind would bother a guy who came from that home state.  Nice race even with the breeze!  Since you asked, my new boss is an amazing guy.  I frequently see him whiz past me on local trails only to hear, "Don't be late for work."  I translate that to mean I should pick up the pace. 

I hope you all have lots to croak about this week!

Wednesday  - Indoor track

Running 90 minutes easy

Walk 20 min.

Slow jog 10 min.

Walk 15 min.

Slow jog 5 min.

Walk 10 min.

( 60 min. running with Alan )

Thanks everyone for the race congrats.  I am still on the runners high.  More info for those interested.....

Official Stats: 2009 Miami ING half marathon  13.1 in 2:36:16 for an avg 11:56 m/m

Mr. Garmin had a different story: 13.35 miles in 2:33:12 for an avg 11:29 m/m. 

Splits:  12:10, 11:15, 11:01, 11:45, 11:44, 11:35, 11:24, 11:03, 11:27, 11:27, 11:42, 11:25, 11:42 and that last .35 in 10:09.

My splits tell the story...this was the best half I have ever run.  I was not expecting this and I am happy.  I finally feel as if I am back.  FYI:  My chip time was 2:51:41 in 06 and 2:48:56 in 07.  I could not run it in 08.  Nothing like a year and a half off to improve your times. 

2 gu's.  16 oz of water in my fuel belt (which was all gone at the end).  2 cups of water at every waterstop after passing the first one.  One to take a few sips from and then the rest got poured over my head, down my arms and down my legs.  Sunscreen at 7 a.m. and again at 8 a.m.  Result, no sunburn.  Yeah!!! 

I headed to Miami with much concern as this would be my first half since my injuries took me down in June of 07.  Would the wheels fall off?  Would I end up injured again?  Should I be doing this?  Is it too soon?  Worry worry worry, fret, fret, fret.  But I knew that my training was right on, I followed instructions for recovery, and I felt ready to run.  A couple of runs (Wed and Thurs) through the neighborhoods of Miami (a beautiful area called Pinecrest) resulted in feeling great.  I got to meet and chat with Bart Yasso at the expo, I got to visit with my cousin who I don't get to see very often, and I got to thaw out.  Can't ask for more than that.

As for my running health, I was very tired all day Sunday, and a bit stiff doing steps, but nothing too bad.  Monday morning gave me very achy quads.  Tuesday I did an easy run before catching my flight home and just an hour after that run my quads were silent.  I am ready to run again.  Now, what to do next???