Calves feel a little tender after the run, but otherwise it was a great morning to get out there.

Easy 8 miles.

STARDOM, look at those splits. Yes, I know there's little difference between my 200/1650 pace. Slowtwitch pride :D and I was psyched to swim so well today, particularly since that put me at 40,100 yds for the week. Oh I am back in swim shape.

1500 w/u build by 500
12 x 50 on :50 build
300 pull
3 x [4 x 25 on :30] - build, 1/2 sprint, easy/fast

4 x 50 on :50 fist/swim
4 x 100 on 1:30 @ 1650 pace (1:11, 1:11, 1:10, 1:11)
4 x 50 on :50 single fist/swim
4 x 100 on 1:30 @ 1000 pace (1:10, 1:10, 1:10, 1:10)
4 x 50 on :50 single arm/swim
4 x 100 on 1:40 @ 400 pace (1:09.5, 1:09, 1:09, 1:09.5)
4 x 50 on :50 dps
4 x 50 on 1:00 @ 200 pace (33, 33, 34, 34)
8 x 25 on shortest possible interval (on :20, held 16s)

4 x 400 on 5:30 desc but keep them easy (5:21, 5:18, 5:12, 5:06)
100 c/d back

Run - 40:00, 2.5% incline.

It must be beautiful on the island today - enjoy it!

4 miles easy, then 8 X 400 at 5-k pace, with a generous 2 easy minutes in between. Still not 100% from this cold, my throat hurt while I was running, but I'm getting better.

CeCelia offered to babysit, so I snuck away to EL to do my run. As much as I love my little partner, it was a treat to run the lake without pushing the jogger. Took Bob and Becky's parking spot; waved hello but they didn't recognize me. Also waved to Bob and Vanessa who were also leaving, but they didn't see me. :(

• October 11. Acadia Triathlon, Somesville

Easy run around Manset with the dog and my son on his bike. Sunny, scenic, and windy along the harbor and boat yards.

I've been popping in and watching the live webcast of Kona. I have to say I am just in awe of those athletes.

Frank or whoever is the club merchandising person. I'm in need of some EA logo wear to show off during MDI. My wish list would include a singlet or preferably a SS tech shirt size large and a running hat. I would be more than happy to come pick it up and drop off the money. Just let me know when and where.

miles and nervous stretching.

it will change, but right now the weather for next Sunday is a high of 52, with a real feel of 48, with partial sunshine. A little chilly for me (as I am having a problem with my hands...Raynauds?) but otherwise perfect!

Congrats to Brian and all the other triathletes today!

with Vanessa, Becky, Julie, & Kasch (though Kasch ran a fair amount of the flat side). Got to see Bob C, Mark, Sara, Ginger, John & Lisa H, Judson, & Joyce before we took off. I am just sorry we missed seeing you Suzanne. Get well soon!

Congrats to our Tri Team today.

Life is good in the woods.

link courtesy of Tom Kirby

Click here for Great Pumpkin 4K Results

same run as last night.Feeling great post half-marathon.Substantial pr in 1:21:31.I knew with previous two races 5k in Auburn,and Portland trails 10k that my running had moved to a new level.This race confirmed it.Congrats to Chris Gatchell in a 1:16 half-marathon.I'm guessing a pr as well.Super job all others in your races.Some good efforts,way to go.Go Red Sox!!!