2 mile warmup, then:

2 X (1600, 1200, 800, 400) with 200 jog rest in between intervals and 400 jog rest in between sets. I started the 1600's slightly below 10-k pace and got faster with each interval. My 800s and 400s were all sub 7 pace, so I am very happy.

1 mile cooldown.

As I was leaving, one of my 6th grade track kids arrived with her Mom for some extra practice. I LOVE it!!! :)

Rainy and soggy along the towpath today, but there were tons of runners out there, logging their last long runs before the Cleveland Marathon in a couple of weeks.

Aunt Betty's and around EL with Sara, Britt, Beth, Marion, Lisa, Poppy, Buck, Missy and Dasher. Great run with all of the girls and dogs:) The MDI High School track meet went well last night. The boys won and I think the girls came in 2nd. My son made a facility record of Vaulting 13 feet and 1/2 inches and a great PR for him--very exciting!

Ran Aunt Betty + the out and back to and from the WHP signposts. Most of the people I saw were familiar faces--JoyceP and canine friends, Ginger, JC and MattF. My legs felt v. good after a day off yesterday, and I averaged 7:50s even with a 9:20 that included 7 Bridges and a stop to meet Joyce's beautiful new black lab.

I'm planning to run Cadillac tomorrow but won't be setting any speed records myself.

Hope your long run is going well! Can't wait to hear about it!

2:37:18. I was fine until 17, when I felt the marathon pain start to kick in. I still managed to keep pace and ended well. I ran three 5-mile loops around the Kenduskeag Stream valley and my 5K turnaround at the end. I used my front porch as a water stop. It was what RK recommended; that way, if I felt real bad during the run, I could still be close to home. Of course I was a little nervous about the big hills I had on my 5-mile loops. I had no idea how well I'd take them the third time around. Surprisingly, I felt good on them.

Splits on each 5-mile loop: 42:55, 45:00, 42:56. Last 5K was 26:27. I wanted to stay around a 9 pace (my estimated marathon pace) and stayed under it on almost every mile. Mission accomplished.

Being such a long run, I just had to take a nap shortly after. Now I feel great, albeit a bit sore. :)

3000m at Northeastern. I am slightly ashamed of my times, but I did fall in love with the 100 fly. Scratched the 800 free and 100 IM because my right shoulder hurt - did swim the 200 IM, 200 free, 100 fly.

Ran 6.5 mi @7:38 pace after.

1% incline for the run 65:20.Knee coming around and feeling stronger daily.The mill is a great surface if you have joint pain.Allows you to run as hard as you want minus the impact of roads or rutty uneven running paths in dismal condition like Back Cove.Hopefully will do Seadog's 5k in Portland on 5/11.

6m yesterday around the neighborhood, 4 of them faster than normal (FTN). Some mighty fine workouts out there today. Nice long run Spotter. Good track workout Suzanne. Congrats to Tucker & his proud Mom. Congratulations on that EL PR Ginger.

Celebrated my grandson's 6th birthday today. Life is good.