wow allison a minute thirty? i expected more than that....:-p

it was a warmup to the crunches ;)
PS. The new iPod playlist is awesome.

Brothers for!!!

It sounded like it might slow you down for quite a while. Good to hear you're feeling better. Keep running!

Thanks, Rae.

Tuesday afternoon after the morning when I turned my ankle, I could barely put weight on it. I hobbled big time to the train that evening. However, I got a bucket, filled it with cold tap water and added ice. After two 15-minute sessions of torture, it still hurt but I went to bed. The next day it was painful. Used an ice pad a couple of times through the day and I didn't run. Wednesday night I elevated the foot and woke up with very little pain. The run this morning was pain free and I was careful not to run on any uneven grade (I couldn't even imagine the pain that retwisting would have caused). So, the moral of the story is "ice baths for new injuries and for fast recoveries." Judson has it right!

Keep running!

Depending on our current net worth we may have to deposit the money in the checking account first then go shopping.

i love reading your workouts. I doubt I'll ever get in the 8 minute range, but I always feel that your workouts are something I could aspire to. I should emulate your workouts, only one minute slower each mile - same pony tail even. How do you remember your mile splits?

bet you're glad to be having your daughter back soon.

So glad to have Lauren closer to home. Right now she should be sleeping soundly in Potsdam, NY. Hopefully.
I have a Garmin Forerunner with a heart rate monitor. Without it I would be clueless. I resisted for a year, nervous that my runs would be spent staring at my wrist. Initially Tom wore one and was only allowed to give me information when I asked. So, I've definitely had to ease into getting used to it and how to use it as a tool when I need to but still have fun runs where I don't wear it or don't look at certain info (like my pace). It has really helped me eliminate some bad habits: going out way too fast, or my pace gradually dropping almost 2 minutes/mile and I couldn't feel it. I'm starting to know what different paces feel like. If you have a time goal for a long race, I strongly recommend training with one. Or if you run on a lot of trails and want to know how long your runs are, it's great. But all the info can be an annoyance if you want to just run, relax and zone out. Especially if you have the different alarms set: speed up, slow down, heart rate too high, nag, nag, nag.
I'm willing to bet that in 6 months that minute/mile will have evaporated and an 8:30 mile will be something you just slide into. Regularly running more than 30 miles /week will make you faster. Running a few races helps too. They are the ultimate speed work. My training runs are always a little faster afterwards without any perceived extra effort. They help you just discover your hidden potential.
Hope to meet you before the Mid Winter Classic. Right now berry pies are in the lead and there is a consensus that "too much garlic" does ot exist

You'll be running 8 minute miles and having a conversation.

Can anybody use it?

As long as there isn't a track meet or practice going on you can use it whenever you want. Just watch out for the baseball or softball teams sometimes practicing in the middle. The are not that good and balls go flying onto the track. Sometimes they do 50 meter sprints while I'm running 2-mile repeats and it's funny when I pass them when they are sprinting 50 meters and I'm running 2-miles. Embarrassing for a DI team.

let me know, I'll come over and say hi!!!

Is there a phone number to call to find out if there is a track meet or practice going on? Thanks.

Paul Stern, who is the Campus Recreation director. I don't know if that's info he would have or not. 581-1081

I have never found swimming to be helpful in losing weight. Actually, the more I swim the hungrier I am and I seem to gain weight!. I find running and spinning to be the only things to help with weight loss. Dieting alone just doesn't cut it. Unless of course you have the metabolism of a 16 year old boy! I agree, it is very frustrating. We just do the best we can.

Since I used to be a Weight Watcher Leader and a looser of 70 pounds, here's some advice. Drink lots of water ... helps to clean the system, keeps you hydrated and makes you feel more satiated. Some even claim to have better skin from drinking lots of water. Next, portion control ... because your exercising you may also be increase your portions (human nature). Try eating smaller quantities and more often throughout the day. The trick is to never get so hungry you end up bingeing. I eat either a small meal or snack about every 2 hours throughout the day. Fruit, fruit, vegetables, vegetables, fruit and fruit (can't go wrong).

When I was losing weight, the only exercise I did was walk. Walk and walk and walk. Running now keeps it off. Any exercise helps as long as you don't increase what you eat.

Got lots more but don't want to lecture and bore people.

Best of luck ... I'm trying to loose the same 10 pounds, too.

Keep running!

but i also agree with Amy--swimming doesn't seem like a good way to lose weight. if you look at the bodies of a lot of good swimmers, they tend to have much higher 5 of body fat than comparable runners or cyclists. i know that swimming doesn't help me much UNLESS combine it with running and/or cycling, and then the added calorie burn seems to make a difference. not very scientific i know (for Joanne and Craig's benefit) but that's the way it seems.

(I've also heard the Lamarckian explanation that swimmers bodies adapt to float better--which is pretty silly)

swimming just doesn't burn as many Calories/hour as running does -- I figure about 600 Cal/hr for swimming, 800 Cal/ hr for running and not sure about cycling, but I'm sure it's up there too.

Your body eventually adjusts to the same workout each day and won't burn as many calories as when you started. Try adding some faster parts followed by rest in intervals. I think you said you do like 200 free, 50 back -- or something like that -- try maybe 4 x 200 free, althernating easy and faster repeats, with as much rest as you want between them.

Like Amy said, swimming does tend to make people a lot hungrier, I've noticed that too. After a run I'm usually not that hungry, but every time I get out of the pool I'm ravenous. Tim and I were discussing this one morning... he said the cold water lowers your body temperature and that has some effect on hunger (unlike running, which raises your temp) and that swimmer's bodies try naturally to cling to fat because it's insulation and helps with buoyancy. I don't know how scientifically true that is, but it makes sense to me because if you look at pictures of elite swimmers, they're not willowy-thin like elite runners are.

Thanks to all of you who have made weight loss suggestions. I think that you are right that swimming in general doesn't take weight off very easily, whether because it burns less, makes you hungrier, or both. I've been guarding against eating more by swimming after breakfast and eating only a very limited amount for lunch (a tangerine and a non-fat yoghurt today). But I'm sure that walking or running would help. My knee and back problems won't allow running, but in the summer I walk a lot (especially when I'm on MDI!). I've been trying to use my old non-motorized treadmill in our basement but it seems to have terminal problems that even lubrication won't help, and my physical therapist says I shouldn't be using a non-motorized one because it is hard on my knees. So the other evening I went on-line and bought the lowest priced Nordic Track (motorized) treadmill for home. The reviews say it won't hold up to regular serious running, but is fine for walking, which is all I do, and Craig should be able to run on it occasionally. It should help when we don't have time to go to the Y. It won't arrive for about two weeks, so I guess I'd better start walking outside. The weather has not been inviting very often lately, however. I guess I have to get as disciplined as a lot of you are about running in all kinds of weather!

Seems to be a lot less hazardous to my old bones, muscles and ligaments.

quite an honor.

Have fun!!!

nice pace on that workout!

your getting up there you know :)

If I have free time (yeah, right) I like the forum on slowtwitch.com -- a triathlon site. Mostly talk about bikes, which goes right over my head, but I've gotten a lot of good swim info from it too.