54:38, legs felt pretty good. Off to take the Chatterbug out and then it's ICE BATH time.

went to put air in her tires and the little valve snapped off. She's MAD. We will be waiting on the steps for the bike shop to open I guess :-(

along the riva'. A guy passed me, who I caught back up to a couple miles later. Exchanged pleasantries before going our separate ways. Always good to have someone to catch.

Abs/core and stretches, too.

Keep running!

...ultra easy with strides.

The run felt great, the strides were delicious, and my legs feel wonderful! :)

legs felt good so I went with it (well, uphill didn't feel good).

My motivation to cycle is this: if my legs are wrecked from the bike, I won't be able to access that run fitness... and I want a fast run split :D

47 flat. I wanted to stay with the marathon pace range of 8:30-9:00. Splits were 8:38/8:48/8:49/8:40/8:39/3:32(8:25). Felt sluggish but that was negated by the fact that I was intending to go slow anyway. Nice day, though.

Video

Just look at the sheer number of runners! It was nuts to try and get any rhythm in the first mile because of it. I could be seen between 1:44-1:46 of the video just after it zoomed in. I had the red shirt and was stuck behind a wall of runners. Again, great weather there, and congrats to Judson, Adam, Sprague for top 10 finishes in a huge field. Congrats to everyone else who ran it, too! :)

Thanks for posting the monty python clip and the race video, Spotter.

Hope things went well with the first EA track session tonight!

I mowed the lawn today and it wiped me right out. Grrr. Who knew I would contract the plague and miss the first track session? I've cxld plans to run with Amy P, Amanda, Michele, Suzanne, Mark, Tom, the Sunday crew, the Wednesday speed stuff... I hope you all appreciate me inhaling every germ this side of the Mississippi so you can be healthy for your upcoming races. At least I got a chance to see Holly, John and the Tunneys at Lowes so I feel slightly like I still know you guys. (Yep, I still went to work; I figure I got sick from that place so I won't spare them one bit.) So, write down every detail of your runs guys; some of us are living vicariously through you!

4 w/u & c/d miles and 2.5 of speed with the class. 1 more week until graduation. Hope you feel better soon Shannon. It's okay to let a few of those bugs slide by! I'm excited for those marathoning this weekend. Life is good.

OK Shannon, be careful what you ask for!

I was pleased with my track run tonight. I ran 1.75 miles wu with some strides, then 5k tempo, 600 recovery, 4 x 200 strides w/200 recovery, then .75 wd for 7 miles total. I plan to run my upcoming half in my racing flats, so I figured I should dust them off after 8 months in the closet, and they felt great during the tempo.

The 5k went surprisingly well overall. I ran 4,400m hard but steady, then kicked in the last 600. Splits were 3:10.0-3:09.8 (6:19.8), 3:10.8-3:08.0 (6:18.8), 3:08.7-3:04.9 (6:13.6) and 43.5 for 19:35.7 total. I was hoping for sub-6:30s, so this was a pleasant surprise. I've been building strength and don't have much confidence in my speed, but this indicates I'm making progress in both areas.

When I first arrived if felt foreign being the first time at the track since last August. That quickly faded though and after a warmup. I ran the prescribed 20 min tempo followed by 4 200M. My 400M splits felt comfortable and smooth, were all within a few seconds of each other, and about 30 sec per mile faster than marathon race pace. For the 200's I ran with Caitlin, a newbie runner with a lot of potential.

Some of the usuals were there besides Mark - Lou, Mary, Judy (who biked to and from), and Jean.

AM 7-mile run followed by a 60 min paddle. PM Leg workout at the Y

good to see folks there. tempo felt ok, didn't finish 4x200....but did bike another 11 miles. All good