to the screw shoe http://www.skyrunner.com/screwshoe.htm

nice and easy on a sunny and windy morning in Ellsworth. Tried to post 4 miles yesterday, but managed to foul that up somehow....10.5 total for the meter.

Planning to do 20 down on the Island tomorrow AM. 2x schooner head loop, plus a little extra. Any takers?

Have a great run Judson...you've got the mojo.

run - 4 miles
bike - 50 min, taught spin class

...@6:00.

7.3 miles with w/u & c/d.

supposed to be:
13 miles total
4 mile warm-up; and then the next 9 miles like this; 9:00,8:30, 8:00, 9:00,8:30,8:00,9:00,8:30, sub 8. NO BREAKS
reality:
12 miles total
warm-up no prob, first set hard, 30 sec break. 9:00 and 8:30 of next set extremely difficult, mentally I was weakening, so much further to go and all. I had to get off the treadmill for some relief and change clothes, I was freezing. Back on the treadmill for the 8 min., barely got through it. Started last set, jumped off the treadmill after the 9:00, went outside got my cell phone, called Judson and Karen, couldn't reach them. Overwhelming. Jumped back on the treadmill and struggled almost to the end. It was my own fault, I pushed when I wasn't supposed to the day before. I hope I've learned my lesson. Although, I think I would have struggled either way. All I know is if that workout didn't make me stronger, nothing will.

Legs feel great today!

I'm more capable when outside, for some reason I really struggle on treadmills.

at Gate River.

A walk along the river followed by a few miles of ellipti-row at the gym. Team in Traning must have been out doing a long run. There was a big stash of water bottles and gatorade along the route.

...53:29, not quite what he was aiming for. But he'll report after he gets back to NC, where Jeff Caron's meeting him for a week's visit.

in turner with company. Mostly snowmobile trails/dirt roads...really nice out.

I'll be racing down in Saco tommorow. Heck of a training weekend.

I was really close to Judson, then the cannon went off. I am not sure what the official time was but the last thing I heard was 76:16 as I was finishing. It was a warm day with lots of sunshine and about 12,000 out there. I had a great guide, Kim, and a lot of support from friends along the way. No excuses, I was whupped and there wasn't any more gas in the tank. I just need to get back into shape. It was good to be out there running - but I was glad to get to the finish line. The buffet at our post-race tent was excellent (I focused on the brownies) and we got to tell lots of race stories before heading home. I feel a nap is in my near future. Vanessa took lots of pictures - hope she caught Judson in action. Life is good in the neighborhood.

oh my, butterfly

1000 w/u free

4 x 150 back on 2:25
12 x 50 on :50 free fast-easy

4 x 25 fly + 100 free
4 x 25 fly + 100 back
4 x 25 fly + 100 breast
4 x 25 fly + 100 fly
4 x 25 fly + 100 breast
4 x 25 fly + 100 back
4 x 25 fly + 100 free

4 x 150 free on 2:05
12 x 50 back on :55

4 x 100 free-IM + 300 free c/d

My abs are sooooo sore from all the fly kick :P

- - - - - - - - - - - - - - - - - - - - - -
I've written a few times about Ian and my friend, Jordan, who was in a terrible car accident in early January. She is recovering very well: home now, and back in school. After school on Thursday, she and Ian swam! That is the first time she's been able to swim since the accident, really exciting. I asked, "so what'd you do for a workout?" and Ian laughed and replied, "a 500 warmup, a set of 50s, and then just some sculling because she was tired." I am so happy she can swim again - the first thing she told me when I went to visit her in the hospital was "I can't swim" and then she started crying. So this is really good.

No brownies to motivate me, only the pretty weather. I'm still confined to the treadmill, but it was nice to imagine running out there.

I walked 2.75 miles this morning. I know I've been MIA, school is busy. And I have to go to a birthday party now. But I'm still alive and kicking.
-Autumn

miles, add 6M from me. I won't say how long it took; it'd just add to my already depressed state! :-)

Major ISP meltdown on Wednesday -- I'm just getting back on line. Three whole days without the internet is a modern day record for me, I'll tell ya.

I did something I haven't done in a long time today -- probably twenty five years, at least--maybe more than that. In memory of Brad Delp, I hauled my old BOSTON album off the shelf and gave it a spin. I was wondering if it'd even play. I think I was a sophomore in H.S. when it came out.

That's the longest I've gone in a long time and turns out it was a workout, too. Nice 3 mile warmup then increasing pace for the next 4.5 miles and then rolling back to regular long run pace. I'd like to try that workout again some time.

Vanessa, please do post a few of your pictures. I am always struck when your pictures turn up in the random image feature: they're really good. Nice job racing Bob and Judson. I'm surprised that you'd race, Bob, so soon after starting up again. You're a natural I guess. And I'm surprised that Judson would race at the end of a 120 mile week. But I'll have to take that up with a higher-up. Just so he's set for Boston I won't register a complaint.

And when do the Boyds head north? It's in the 40's here now. It's safe.

todays run was just shy of 20. It went better then expected considering I have not run over 7 in a month. I was thinking 12-15 today but a look at the calendar and the harsh reality of Boston only 5 weeks from now, changed that. Surprisingly I still had something left at the end.

in 45:24. Maybe tomorrow I'll wear shorts outside. I can't wait for spring!

any of you running tomorrow AM? I have a long run planned down on MDI tomorrow and Amy was thinking of heading down with me...so I am askinng on her behalf. 8:00 AM ish?

8 am at y. We'd love to have Amy join us. The more the merrier.

increased resistance.Felt like going up decent hill entire miles.Will build quads for eventual running.Nice long runs Kev and Lid in normal March weather for a change.Return to work post knee surgery went very well.Nice welcome back from my shift crew.Good luck everyone doing 5k tomorrow in Saco. Dave T.

4-miles warmup,

15-k, I wouldn't say what I did racing, so I'll just say 15-k.

7-miles cooldown.

As for the 15-k. First I'd like to take back last weeks statement as the 10-k being my worst race ever. This 15-k was the worst race(if you want to call it that) ever. It was imbarrassing. I was getting passed by guys who shouldn't have been in the same mile as me. I ran 6 1/2 minutes slower for 15-k than I did less thana year ago, if that helps put things into perspective. I went out 10 seconds slower than this year and felt horrible, got slower.

My splits, 5:03,5:24,5:34,5:45,5:49,6:00,5:59,6:45,5:29, 1:38(last .3)

THe only reason the last mile was so fast is because it's all downhill and the only reason the last .3 was so fast was because after getting passed by the people who were passing me, I'd had enough when someone tried to go by me at mile 9 and basically told myself if this friggin guy beats me I'll quit running. I kicked his ass. But I still should have been about a mile and a half ahead of him. So he's probly psyched he almost beat a 47 minute guy.

It was funny because the pace chart that came in our registration packets only went down to 5:30 pace and Joe and I were pissed about that before the race. But it came in useful because I ran 5:45 pace. I've run 3 marathons faster than that pace. Whatever is wrong with me better get the heck out of jersey soon. Holly shit, I'm freaking out man, (you are freakin out, Man)

Seriously, I'm fine. Mentally other than explaining just now I've forgotten about it. Ginger even called me yesterday to see how I did and I didn't call her back because I didn't want to think about it anymore. It's more of a funny thing to think about now. You should have seen these guys passing me, it was so funny, hilarious.

about running long at Schooner head, but we had the same idea. Mark, Mary D. and I ran at 7:15 from the MDIY. Mark did one loop (+/-11 miles?) and Mary and I did two, 21.2. They both have cool gadgets that tell you how far you've gone. I'm at the mercy of my running partners since I've broken my watch, so I had no idea of pace but it felt really good. AND I've finally taken less than five minutes to ingest a gu. I'm not terribly fast at getting those suckers down, but am aiming for less than two minutes on my next long run...

173 miles