for 7.5 mi, anterior tibialis felt ok before but is a bit sore now. I can't decide if it's cramping or a teeny bit strained.

Aside from that, legs felt good, gliding

in 62 min. along the riva', again.

Keep running!

yesterday. finished just before sunset.

PH/WH was beautiful this a.m. Vanessa says there are leaves turning red already. The blueberries were sure good along the way.

Life is good in the woods.

With RK. Wow, does it feel like September out there. Feels good.

kinda sorta. It's pretty cool and I am SO EXCITED!!! I filled out a request from a sports nutrition company that was looking for triathlete product-testers for their sports drinks and recovery drinks. They were looking for a variety of lab rats - different genders, ages, ability levels... I GET TO BE A LAB RAT!!!! so they're sending me a couple containers of sports drink and recovery drink, I get to try it and give them feedback. TOO COOL!!!

Chatter says she hopes the stuff tastes good.

around the track. Lot's of eden people there. Good to see Bob and Becky are here again.

Good to have Bob & Becky Carroll back with us. Also good seeing Mike B. & his daughter, Alexus, Mark W., John M, Judson, Ginger, Peter, & Mary. Sorry I did not get to run with you John! 1 mile w/u, 1 mile c/d, 8 x 400m that went well, mostly 87's with one 84. Those intervals are so much more fun with company. Thanks to Becky & Mary D. My knee is feeling no worse for wear. Yeehaw! Life is good.

also around the track. 1 m w/u, then 8 x 400's with 400 jog rest, 1 m c/d. Felt great. I think I burned the rubber off the bottom of my racing flats, I saw some charring.... Judson had to throw his shoes away after his workout. In case anyone wants them as a collector's item, they're in the track trashcan.

It was great to see Bob C. and Becky back in town plus a good crowd already noted by Bob B. I had a very good workout with Bob C., 8 x 400 at a faster pace than I've seen in quite a while. Ran 83 to start, 80-82 for the next 5, 83 again, then 77 for the last one. I can't remember the last time I broke 80 for a quarter, so I was very pleased to wrap things up that way. I hope to see a lot of you at NE Harbor on Saturday.

one bald eagle and a bunch of loons.

Good to hear that Bob and Becky are back on the island. It must be NEH Five-Miler time! Hope there will be a solid stream of red/white jerseys along the Sound on Saturday.

A different angle on the Michael Phelps question... Jesse Owens (1932) won gold in the 100m, 200m, long jump, and 4x100. Carl Lewis won these same events at the 1984 games. Perhaps competence in the long jump requires the same range as a successful IM swimmer... or, is that a leap?

Well, I'm looking forward to breaking my previous best 5 miler time, which was 8:23 pace/41:50ish?? I don't have record of last year's Garland 5 miler, it was faster than 8:23 but we won't think about that. If it's over 100 degrees on Sat. I probably won't break 8:23 pace.

In case you didn't notice, I'm feeling better now:)

I wanted to get on the bike today, but we went school clothes shopping, then had company for dinner...so no time. I don't know about this running four days a week schedule; I feel FAT! :)

I'm excited for the 5 miler, too. Since I've never run one, it will be a PR no matter what. :)

I didn't know you were running the race. Yup, I hope we're both holding onto our knees grinning at the end.

warmup,

1-mile pacing Peter Logue. He wanted to run 5:20 and my pacing was actually way off but he still managed 5:19.28 running it with some pretty uneven splits, but the kid is strong to be able to run it like that.

4x800(2:20,2:19,2:19,2:19)
4x400(69,67,67,66)
4x200(30,30,30,30)

90 seconds between everything.

Cooldown

Shhh, don't tell anyone we're here...

RK, Mike McCauley, and I did a 400-800-1200-800-400 pyramid before the Sub5 meeting, with matching recovery times (400m for a 400m run, 800 for 800, etc). Ran them all on a goal of 22s per 100m split.

400 - 1:28
800 - 3:00(+4)
1200 - 4:30(+6)
800 - 2:59(+3)
400 - 1:26(-2)

200m warmup, 400m cooldown. These are tough on the legs after having run already earlier in the day.