5.8 w/u 43:37
3.2 fast 21:41 (6:46.5, rock THAT!)

So 9 mi in 65:18, averaging 7:15.5 pace.

That shelled feeling is setting in.

I ran 11.1 M yesterday and started on the same route this morning until a dog charged me. I turned around and forcefully said stop, stay while holding my hand up. As usual it stopped the dog right in its track but instead of heading home it started following me and then crisscrossing obsessively the busy Christian Ridge Road completely oblivious to traffic. The dog would not come to me and cars and trucks are now slowing, stopping and swerving trying to avoid the spooked creature. As the school bus went by I closed my eyes because I did not want to see the unavoidable. Miracle . . . no screech . . . I open my eyes, a Bangor-Hydro guy is pulled over and he starts working with me to catch the dog. The dog was in luck as the Bangor-Hydro guy does NOT like pizza crust and had some pizza crust nicely placed in a zip lock (left over from yesterday he informed me). He caught the dog, I got a leash from a house close by and he drove me and the dog to City Hall. The dog had a tag, the owner was promptly located, and the dog and owner reunited – Officer Small told me that the owner was ecstatic that the dog had been picked up and was alive. Me too. On the other hand, I only got 33 minutes of running - meaning I have to go back out after work to finish up. Oh well, the lovely dog is safe.

By the way, Spotter, you look fabulous . . . a different man. Inspiring! You put a smile on my face.

That's quite an achievement. Congratulations! I did a similar change back in 2002 and I'll show you my before picture sometime. It's now been 6 years and I forget how big I use to be.

Nice Dog Save, Michele!

Keep running!

up and downstream along the kenduskeag with spotter - found 26 cents.

Ran 8.6 miles with the ladies this morning. I counted seven of us today. Tom biked with us for a few miles too. Ginger looked very strong as she headed out for 11 more miles with Bob.

9:29 avg. Splits stayed pretty consistent, I had one 10 min. mile out at JP. Felt wonderful for the first 9 with all the gals. Bob joined me for the next 11 which felt good, except for the hills. I did a lot less talking and a lot more focusing while with Bob. He told me lot's of stories and stayed very positive while I breathed:) The last mile was the hardest and fastest mile, 8:45. I haven't done any quicker longer stuff this summer, so a 3:45 marathon won't be happening, maybe 4 hrs. or so. I'm looking forward to starting the marathon with Karen, she's a very level headed runner.

you could have too:( I miss running with you.

with Ginger on a beautiful morning. She ran well out there, smooth and strong. I know she was tired in the last couple miles but she sped up instead of slowing down. Very impressive. She is also good company (far better than I would be on a 20 miler). I was reminded of Julie being positively perky in the last 10K of MDI last year. I want to be this tough when I grow up. Life is good in the woods.

Running at about an 8-minute pace with RK. It was really warm today, probably the final week before fall starts to set in.

Thanks for the compliments, everyone.

equal six stiches in the upper lip :( No running today, drinking a beer through a straw instead. Nice job with the dog Michelle.

(5)x Strawberry Hill cycles with Judson -- ~100sec. uphills, followed by 30-40sec of recovery jog, and about 3:30 of downhill float for each cycle.

Legs were burning and the humidity had me wheezing like an accordian with a frayed bellows for the last 30 seconds of each hill.

Maybe 9 miles total with w/u and c/d.

Ouch, John!

and Bob B. You should be all set come the Maine Marathon!

Glad things worked out with the dog, Michelle. I hope the second half of your run was uneventful..and that you were visited by good karma. A free mid-run iced coffee from Dunkin Donuts..something like that.

It looks like the X-C season is off to a strong start...congrats to P. Logue, Cecelia, and T. Smith. When do the Tigers spring in to action?

7 paddle miles chasing a barge out and back as it dropped off a dump truck. Racing the mailboats is ok but there are too many variables... will the boat stop at Sutton's, will someone drop their bag of vegetables as they are getting off, or not be able to find their little dog, child, etc? The barge doesn't mess with all that..it just keeps grinding along, belching smoke, at its own sneaky fast pace.

Heal fast John M!

http://www.bowdoin.edu/news/archives/1bowdoincampus/005368.shtml

This is an interesting swimming story. How do you think you could transfer it to running? Downhill sprints I guess.

I did 11 this morning with a great assortment of people. I think today's run was my first and last long run in training for the half marathon. Maybe I will get in another one next week, but I am not looking to break any records, so maybe not. It was fun and felt great. That is all you can really hope for.

with sort of a hybrid interval/tempo workout. 2 x 3 miles @ 6:30-6:35 pace with a half mile recovery between.

Sorry to hear about your injury, John, but glad to know you are finding ways to work around it.

I am having the MDIHS XC team here for dinner tomorrow evening...too busy with work and shopping for that to exercise today. Hope to get on the bike for at least 30 minutes tomorrow, then a really long run on Saturday...

Ran before work with Doug H. It felt quick but wasn't--6 a.m. is not my time to shine--but it was great to welcome Doug to the neighborhood.