first and last @ 6:27 pace and the middle six @ 6:35. Recoveries also 400s (too long?)

Swim - 1500 scy. Hip exercises done in the pool; shoulder weights on land.

swam 100 wu, 31 min sustained and 200 cd. I cannot count yardage much pass 500 because I get all confused so I use time instead which is much more enjoyable and relaxing. Jason did 30 min on the eliptical this am (his pr). I hope he starts posting because he would benefit from the support and knowledge of the Eden community. His long term goal (12-18 months) is to run a marathon!!!! If all goes well this should be my very last Jason update.

I really did not want to do this workout on a TM, but it was pouring when I was ready to start and this was the only possible day to get it in with the other workout/run I am doing this week.

Warmup, 4 X 10 min at threshold pace with 2 min easy in between, cooldown.

Paces for 10 min pieces:
8:20, 8:13, 8:13, 8:05

I did not have time for a proper cooldown and my legs feel a little tight. I am hoping for a 1-2 mile jog after work. I am so sick of being pressed for time.

pretty campus, chilly run. home this evening, whew.

fast uptick tempo mile at the end.

Treadmill at the Y. Didn't feel like getting wet and it fit my schedule. 1/2 mi @ 1% then 1/2 mi @ 5% x 4. Hilly at the Y today:)

Peter Ott's 10K , Children's 1-mile fun run and the 33 Challenge
(certified course)

Sunday June 6, 2010
Peter Ott's Tavern and Steak House
Bayview Street, Camden, ME

Registration 7am - 8:15am
1-mile fun run starts at 8:30am
10K starts at 9:00am

Entry Fee:

$10 for children's race
$18 for 10K (first 140 racers get a free souvenir beer mug with race logo)
Free to past overall male and female winners

33 Challenge Info
This is the 33rd running of a 10K in Camden and to celebrate we're looking for runners ready to take the challenge of running a sub 33:00 race. Are you ready for the challenge??

Restaurant Challenge
This Challenge is for teams made up of restaurant employees. A traveling trophy is awarded to fastest team and another plaque is added for fastest individual restaurant employee. Lots of fun to challenge your competition eateries.

Registration forms will be available at www.rockcoastrunners.com or online at www.active.com

Find us on facebook to stay up to date with race details.

The problem with which being that I never got warmed up.

Most of me is fine but - my - fingers - just - will - not - bend - grrr.

: (

Man, the word "raw" was invented for days like this. Brrrrr.

Ran Aunt Betty after work, and I was thinking of running some pick-ups, but my quads are still too sore and cranky. So I was bopping along at a decent steady-run pace when, just starting down the spur toward Eagle Lake, I saw a runner at the end of the spur running EL CCW. So I sped up to see who it was and try to join him. And sped up. And sped up, my quads complaining the whole time. And could NOT catch up! Finally, > 2 miles later, I put in a huge effort on the uphill on E Eagle and caught Kevin M., who, as it turned out, was trying for an EL PR. I hung on until a little under a mile to go, when I turned him loose. He was moving, and I think that's all the speed my old legs could handle today, so it all worked out.

Started out not much in the mood to challenge myself, but got into a groove pretty fast, so wanted to push the pace. I felt like I was doing well, keeping a fast and steady pace. At about mile 4 or so (huffing and puffing) I hear a noise over my left shoulder and look over to see that I've been caught from behind by Mark. Who had already run Aunt Betty at this point. Who had recently run Boston. I think they usually refer to this moment as a "reality check". Actually I was glad he showed up, and pushed me to the end. I'm fairly sure I would have slowed down without that little push. Wound up NOT being an Eagle Labke PR, but close (within 15 seconds).