Virtual Running Buddies - Week of 1-7 Aug

[Leslie Ferguson]

Not to horn in on anyones starting place but I noticed that we hadn't kicked off this week and it's now Saturday. YEW! Hope that everyone is okay. Oh, I forgot that a lot of the "starters" are away for the weekend.

The rain yesterday blew through so quickly that things weren't too bad but we did have our "fair share" of mud today. I got the chance to "christen" my new running shoes in some gloppy mud. Now I'm ready to really put them through their paces. :D All kidding aside - did my 8 miles and then walked 1.5 miles back down the trail and ran/walked 1.5 miles back up the trail wearing my "shepherds" hat. So I logged in 11 today.

Hot and muggy today - forecasts of thunderstorms later this evening (BTW - that is a standing forecast in Norfolk between about June 15th and September 30th).

Hope everyone else is doing well and keeping cool these days.

Happy trails,
Les

[Jodi]

Hey, Les -- and everyone!

It's so nice to be off of the antibiotics and running again!:cool:

I'm dog-sitting for my parents this week (good thing I work from home and have a portable office!), so it's been fun to explore hte old neighborhood and see how it's grown. It's been hot and sticky here, too, so I've been sticking to early-morning runs. I've been swimming as well -- might as well make use of their pool while I'm here, right?

I think I'll be in the market for a new pair of shoes before long, so I'm off to search our old threads, as I know this topic has come up before. If anyone has anything to chime in advice-wise, feel free!

Happy running, all!
Jodi

[Leslie Ferguson]

Jodi - Antibiotics??? Sorry to hear that you were ill. I hope that it hasn't been lingering too long.

Funny you should ask about new shoes. I've just purchased new shoes - a week ago yesterday. Spent the past week putting them through their paces, a speed workout, a pace workout, a tempo run, and a slog in the bog. They've now been christened in mud. :D Right now I'm in Asics Gel Cumulus V, moving up from Cumulus III.

I try not to make recommendations about shoes because my feet and gait are fairly unique. I am a mild-moderate supinator that doesn't need any support. I wear a neutral cushioned shoe that's built for a lighter runner (weigh in at ~150) and I'm a male. With all those blessings/curses I'm quite limited in the shoes that I can wear comfortably. I'd recommend going to a good athletic shoe store - not a Foot Locker of Athlete's Foot, but someplace that specializes in running shoes and is willing to let you run in the new shoes - either on a treadmill or on the pavement (not many of those around). The big name around the country is "Fleet Feet" and if you've got one of those in your area I'd recommend going there. Happy hunting for your new shoes.

This is week 3 of marathon training. Still nothing that is too strenuous - my long run is only up to 13 miles and my quality workout this week is a hill workout (if you can call the things we have in Norfolk hills).

Peace to all and I'l see you in the funnies,
Les

[Jodi]

You name it, and I seem to have had it this summer: bronchitis, strep throat, etc. I've been traveling more than usual, and I just got run down -- plain and simple.

Thanks for the running shoe advice, Les -- can't wait to christen my own new shoes in the mud! :D

[SusanMac]

Well, something must be in the air because I decided yesterday that it's time for me to get new shoes, as well. I did 3 runs last week and my legs felt really dead and heavy. Since I'm also rowing & biking I wondered at first if I was overtraining, but just know that can't be it because my schedule hasn't really changed. Then I got out the ol' calculator and was embarrassed by how many miles are on my shoes! Can't wait to sneak out this afternoon and go shopping (I don't even like to shop but am looking forward to new running shoes....scooters, as Les calls 'em) Wish me luck that Saucony hasn't changed my favorite shoes!

[SusanMac]

OK -- here's my question of the week for the BB....how do you manage your sweaty, dirty running clothes?? I mean, while I have a lot of workout clothes, I don't have a different jog bra and shorts for every single day and I'm honestly not willing to do laundry every day. DH and I typically each rinse out our workout clothes in the shower and hang them to dry. The result is that our bathroom looks like a laundromat most of the time, with biking jerseys, running bras, shorts, bibs, etc hanging all over the place. Is it just me, or does everyone's bathroom look the same way??

[Leslie Ferguson]

Originally posted by SusanMac
OK -- here's my question of the week for the BB....how do you manage your sweaty, dirty running clothes?? I mean, while I have a lot of workout clothes, I don't have a different jog bra and shorts for every single day and I'm honestly not willing to do laundry every day. DH and I typically each rinse out our workout clothes in the shower and hang them to dry. The result is that our bathroom looks like a laundromat most of the time, with biking jerseys, running bras, shorts, bibs, etc hanging all over the place. Is it just me, or does everyone's bathroom look the same way??

That sounds exactly like my house. But it's better at my place, I'm the only one that dirties running gear and I'm personally a minimalist (typically only out in shorts and singlet - I don't worry about the socks, got plenty of them).

Gonna try to get out between the storms - or get my hills in on the treadmill (a less enjoyable means of getting hills in but if I'm pushed...)

Peace and happy trails,
Les

[scout1222]

I've got enough gear at this point that I can wear something different every run.

But every once in a while I will get lazy about the amount of laundry there is. So I will wear a pair of shorts more than once during my weekday runs (when I run solo, so if I stink who cares?)

I generally do weekday runs in cotton shirts, so they are soaking and smelly and pretty much unavailable to wear more than once. :p Same with jogbras, but those shorts dry out real quick. They do get funky after more than about 2 wears (since I hate to admit I don't rinse them).

But seriously, when I run alone at 5 am, who is the wiser? Shoot, DBF is still in bed asleep when I finish, so he'll never smell me in my stinky shorts.

On my weekend longer runs, or runs WITH anyone, I will make sure I'm wearing fresh stuff. There is nothing worse than running with someone who smells like nasty dried old sweat - before you've even started :rolleyes:

[Leslie Ferguson]

Originally posted by Leslie Ferguson
Gonna try to get out between the storms - or get my hills in on the treadmill (a less enjoyable means of getting hills in but if I'm pushed...)

Peace and happy trails,
Les

Well, the biblical rain won out and I was relegated to the gym and treadmill for the duration of the thunderstorms (probably safer all around).

And amplifying my previous response - I'd say that I always rinse out my gear. Even though I have about 7 or 8 singlets and 4 or 5 pairs of running shorts I just hate having nasty ones staring me in the eye. Plus I don't really like to put them in the washer anyway so wearing them into the shower (most of the time) does a wonderful job of rinsing and cleaning them.

Happy trails and sweet dreams,
Les

[Natasha]

How goes life this Tuesday morning (or afternoon, or whenever you're reading this)?

For all of you mud seekers, I had enough encounters of the close kind with mud this weekend to please you (and your new "scooters"). Anyone wanting some mud feel free to let me know and I’ll send you some. ;)

I’m pretty exhausted at the moment, but wanted to check in and say hello to everyone and give a report on my weekend for whomever is interested. :) Sounds like you are all having a good week so far!

Oh, and re: the question of gear - good question! My husband sometimes washes and wrings out his gear after training and hangs it to dry in a bathroom that we don’t use that often. He more often does what I do, though, which is to wash gear in delicate mode and cool water in the washing machine, and then hang or fluff dry. Works for us!

Jodi, what kind of dog do your parents have? Dog-sitting can be such fun! I love it when I get to dog sit one of my sister's sweet Goldens. :)

Anyway, our weekend was an exciting and busy one. *Warning: fairly long summary coming up* On Saturday around 1 PM we finally put in our (rental) canoe at the park. We had a fair bit of ground to cover before making camp, and it rained on and off most of the afternoon. Didn’t really bother us on the water, since we were getting a bit wet anyway ;), but the portages were increasingly rough. We are fanatics about keeping our packs light and taking the absolute minimum gear with us, but our packs got wetter and wetter with the rain, and one of our packs is old and isn’t the greatest at wicking away moisture. Also, we discovered that the canoe seemed to retain water in certain spots, which added some extra weight. Oh, and of course the mosquitos and flies were out more than they would have been if it had been dry. Blech. Mosquitos are my Waterloo!! We also got muddy more times than I could count even if I wanted to (hence my offer to send you all some ;)).

On Sat. we did about 14 miles of paddling and more than 8 miles of sometimes grueling up-and-down portaging (the 8 miles is calculated in a straight line, and doesn’t take into account the many many elevation changes!) before reaching our destination. I also got in some trail running on one of the later portages, and decided to forego my long run this weekend. I figured that the 7 or so hours of fairly intense activity on each of Saturday and Monday were enough for the time being. ;)

On Sunday the weather was pleasant and we enjoyed an incredible day of R&R. Saw maybe two people all day (paddling by, far from shore), and observed lots of loons, birds, chipmunks, frogs, mussels, and so on. No bears (whew) or moose (too bad - I'd love to see one in the wilds, but not on the road!! Saw lots of moose tracks, though.). It was intoxicating to look out and see nothing but hills and trees and glassy, relatively clean water, and hear NOTHING but the sounds of nature. Whenever we go to such places, it’s always a reminder of why to us it's worth the effort to really get away.

Monday we broke camp and headed back to civilization, somewhat unwillingly. :p Most of the trip was uneventful, but during the last 2-3 hours of our paddle the water really kicked up as there was a very strong westerly wind. I had never had such challenging canoeing before but managed just fine and didn't sweat it (it helps that my husband is very experienced with most watersports, so I feel safer with him around ;)). All in all, we had a great time and I'm proud of a couple of the accomplishments of the weekend. Getting home at midnight and up at 5 AM to get to work, though – well, that was NOT a great time. I'm planning to do abs and weights today and get back to running tomorrow.

Well, I could go on and on about the trip, but won't bore you more. :) Hope everyone has a wonderful day!!

Natasha

[NinNin]

Hello Everyone-
I'm glad to see that I am not the only one dealing with pop-up thunderstorms not to mention severe humidity . I have managed to run my three miles every evening except last night. DH and I are getting ready for our camping vacation next week and went to my parents to clean their camper, so by the time we left it was entirely too late and I was equally tired.

I am looking forward to this camping trip not only because I need a vacation, but also for the great trails that are throughout the grounds. I am used to running in town but truely enjoy a more "natural" environment.

Natasha, your weekend sounded peaceful. Camping is a lot of work but the rewards are always worth it. DH and I have not been able to canoe our local river this summer due to the mosquitos...they are terrible.

As for the clothing question... I have not been running long enough to accumulate alot of gear, but what I do have gets rinsed out in the shower, hung up to dry then re-used until it makes it to laundry day.

Hope everyone continues to have a great week.

:)

[msxy75]

Hey everybody!!

Natasha your weekend sounds fantastic, I would love to hear more about it sometime for sure. I have never been to Algonquin but a close friend of mine is headed there this week with her husband to do the same thing, canoeing and portaging. Wow sounds like a great relaxing weekend. What was the name of that running book (the huge one :), I wanted to check it out)

As for the gear question, well I would have to say that I also rinse out my gear (sports bras, tank tops) usually don't bother with socks, they just go straight into the laundry. Shorts I tend to wear twice and then they are ready for the laundry too.

NinNin sounds like a great camping trip coming up. I haven't been able to set aside a weekend that DBF and I can go. Hoping to before the summer is over.

Les good idea to skip out on crazy rain storms, etc.

Scout I hear you about running and not caring if your stinky or not, I generally run on my own with just my dog so she is the only one that suffers if I stink.

Jodi I hope that is the end of illness for you, there is nothing worse than getting sick in the summer.

Well we are still super dry here, but the weather cooled off enough in the morning that I have been able to get my runs in easily. Today was hill day and I was so excited to actually be able to conquer the last hill that I wasn't able to do last time :D Last time I got half way up and turned around and headed home, this time I was determined that I would get up that hill and then some. It was great.

Oh by the way Les in answer to last weeks question about the Microsoft campus, it is in Redmond off of 156th. The intersection that is closest is 156th and 40th. They have a great trail that goes around the campus but you would never know that you are on the campus at times because it is built like a trail going through the woods for a couple of kms. The longest trail is 4 km so I just ran it twice to get in my run. Okay that is my long winded post, hope you are all having a great running week.

michelle:cool:

[Leslie Ferguson]

NinNin - Sounds like you're getting into the running swing - just don't do too much or you'll risk burning out. Plus (voice of experience) your body will need to have a chance to recover a little after runs. Personally, I'm good for 4 days in a row then I have to take a day off - or stated otherwise I run 5 days in 7, Mon-Thu and Sat. Enjoy your camping trip - are you staying reasonably local (KY)? Or are you travelling?

Natasha - A truly enjoyable weekend at the lake I'd guess. :) I haven't done that much canoeing in a long time - how did your arms hold out?

Michelle - I'm not one to shy away from bad weather but sometimes discretion is the better part of valor (am I really getting that mature??? I hope not :rolleyes: ). The biggest thing that I dislike is having to deal with wet running gear between wherever I run (generally not at home) and my house.
Speaking of age - I'm glad that where I remember the Microsoft U being is in fact the correct place. I'd hat to think that my mind was going that quickly. :D

Had a good "relaxing" run today. Running recovery - and I needed the easy miles becuase my legs were dead after lifting (too heavy) on Sunday and the hill/interval workout yesterday.

Hope all are well and cool/dry.
Peace,
Les

[mandarin2j]

Got out of Dodge for the weekend and did lots of walking and a bit of hiking. I'm hoping to hit the track tonight, but we're having thunderstorms, too, so it may be the just the elliptical. I'm so glad it has cooled down here, though, storms or not *gasp*.

Susan-

I try to reuse at least once (okay, ew, but remember that I'm still a novice so they don't get too bad). I usually hang all my stuff on hooks/doorknobs in the bedroom and it's aired out for my next workout. I may have to steal your rinsing idea as my workouts lengthen, though.

-Amanda

[Laura]

Hey everyone, I hadn't really posted yet, because I was in a bit of a running funk. I didn't do my usual long run on Sunday due to thunderstorms, and then yesterday, when I thought I would go out for just 3, I quit after 1.5. I just couldn't get into it. :( Today was a killer run. We did our long run and went to a park here in Colorado Springs called Garden of the Gods. There are these huge red rock formations, but all around those are miles and miles of running trails. There are no markers as to distance so we intended to go out for 1:45 but actually went for 1:55 with about 15 minutes of walking. I swear I don't think there was a single flat trail. It was a ton of hills, not big ones just lots of them. When all is said and done I think we went about 9.5 miles, our goal was 10, but it was by far the hardest run I have done.

I got a heart rate monitor for my birthday and that was fun to have, but my heartrate got pretty high when climbing the hills. It always came down quickly, but I was a little surprised.

I have 3 running bras, 3 shorts, and 2 pair of true running socks. I try to alternate them, but since it is just me, it usually doesn't take up to much room. I got a new long sleeve Hind thermal shirt today. It was 50% off so I had to get it. I am just dreaming of fall.

[Leslie Ferguson]

Originally posted by Laura
Hey everyone, I hadn't really posted yet, because I was in a bit of a running funk. I didn't do my usual long run on Sunday due to thunderstorms, and then yesterday, when I thought I would go out for just 3, I quit after 1.5. I just couldn't get into it. :( Today was a killer run. We did our long run and went to a park here in Colorado Springs called Garden of the Gods. There are these huge red rock formations, but all around those are miles and miles of running trails. There are no markers as to distance so we intended to go out for 1:45 but actually went for 1:55 with about 15 minutes of walking. I swear I don't think there was a single flat trail. It was a ton of hills, not big ones just lots of them. When all is said and done I think we went about 9.5 miles, our goal was 10, but it was by far the hardest run I have done.

I got a heart rate monitor for my birthday and that was fun to have, but my heartrate got pretty high when climbing the hills. It always came down quickly, but I was a little surprised.

I have 3 running bras, 3 shorts, and 2 pair of true running socks. I try to alternate them, but since it is just me, it usually doesn't take up to much room. I got a new long sleeve Hind thermal shirt today. It was 50% off so I had to get it. I am just dreaming of fall.

Sorry to hear about the runs - maybe you need to take a couple days off? Or maybe you need a change of scenery (less likely considering where you run). I think (from personal experience) that a couple days rest might do the trick. Don't sweat taking a couple days off right now either (unless you miss your weekend run - and even then it's not the end of the world). Rest yourself and rejeuvenate.

Looking forward to fall? Only because then I won't have to really worry about finding water.

Sleep well,
Les

[Natasha]

Michelle, the running book is called Lore of Running and it's by Dr. Tim Noakes. I have had a chance to read a bit more since I last wrote about it, and it's fantastic so far. I was reading about the effects of heat on various types of runners, and hydration, and so on and so forth. That book is just a mine of information; my husband and I usually read it together and discuss it. We find it truly hard to put down when we start reading. Obviously we're geeks when it comes to sports nutrition and physiology. :p

Anyway, if you try it, hope you enjoy it too! :) The size is intimidating, but I find it fairly easy to read.

Les, my arms felt fantastic after all the canoeing and portaging. I was happily surprised, given that I'd never done so much of either in a three-day span before, and also given the intensity of some of the paddling.

Laura, sorry to hear about your running funk. :( I don't have any good advice, unfortunately. I guess I'd concur with Les that a couple of days off might help, or at least they probably wouldn't hurt. Take care and please don't feel guilty about it! On another note, Garden of the Gods sounds awesome!!!

Hi Amanda!

Natasha

[Laura]

I think my funk stems from the fact that I am just tired of training. I feel confident that I can finish the 1/2 as the past two weeks I have had some difficult runs of 9-10 miles and the 1/2 is still 7 weeks away. This weekend we are running 11 miles on a surface that is mainly flat; there is one 2 mile section that is hilly, but not bad. I am looking forward to that.

My legs are definitely tired today. My running partner read something about ice baths to help your legs recover faster. I am not at the point where I am going to do that, but I wonder is there anything you all do to help your legs recover after a long run?

[Leslie Ferguson]

Originally posted by Laura
I think my funk stems from the fact that I am just tired of training. I feel confident that I can finish the 1/2 as the past two weeks I have had some difficult runs of 9-10 miles and the 1/2 is still 7 weeks away. This weekend we are running 11 miles on a surface that is mainly flat; there is one 2 mile section that is hilly, but not bad. I am looking forward to that.

My legs are definitely tired today. My running partner read something about ice baths to help your legs recover faster. I am not at the point where I am going to do that, but I wonder is there anything you all do to help your legs recover after a long run?

The 1/2 still 7 weeks away - you may be peaking too soon. The rest of our band that is training for a 1/2 at the end of the month did 13 miles last week and will do long runs of 14 and 15 miles over the next two weeks. The 15 miler will be 2 weeks before the race (run 15, the next week run 8, the next week race).
I've never tried ice baths for recovery - my preference is either a steam room or dry sauna to help rejuvinate my legs. Other than that my plan is to keep moving (walking) when my legs are tired and then to make sure I put my feet up when I finally sit down.

Hope the funk passes soon. Hope you don't burn out before your race.

Amanda - Glad to hear that you are doing better. It also sounds like you all are struggling with East Coast weather right now. :cool:

Be good out there,
Les

[msxy75]

Thanks Natasha I'm going to check that out for sure.

Laura I have a heartrate monitor and love it, I was pretty anal when I first got it I would check it all the time but now I can really tell when I'm really pushing myself and my heart rate is high. I know when I need to slow down or speed up to get my heart rate up. I think you will love it, I really hope that you will get out of your funk soon, I agree with the others maybe a few days of rest or doing something entirely different may bring you around.

Amanda I hope the thunderstorms let up a bit but on the bright side like you said the heat has let up.

Yeah we finally got rain, although DBF and I were at a concert for Norah Jones when the rain hit. Thankfully we brought rain gear and umbrellas. She was great in concert even if we had to watch in the rain. The dry spell is up and today it is 60's it might hit the 70's today so I'll get out there hopefully sometime today.

take care,
michelle;)

[Natasha]

Originally posted by Laura
My legs are definitely tired today. My running partner read something about ice baths to help your legs recover faster. I am not at the point where I am going to do that, but I wonder is there anything you all do to help your legs recover after a long run?

After a long run, I stretch copiously (but carefully), eat antioxidant-rich foods right afterwards and make sure to also have some protein not long afterwards, make sure I stay hydrated, and, later in the day, have a good soak in the bathtub. I sit in the tub while the water is running (somewhere I read that it's especially good for your muscles to do that, as opposed to only getting in the tub once it's full. Don't know where I read that anymore, or if it's true, but there you have it!! :rolleyes: ) Gentle massage is another thing that can be nice.

I'd be interested to hear what everyone else does to help their legs recover post-long run!

Natasha

[scout1222]

Originally posted by Natasha
I'd be interested to hear what everyone else does to help their legs recover post-long run!

Quite honestly, I find that a little shut eye on the couch is good for whatever ails me!! (in our house it's called "watching golf" since often the TV is on to some random sporting event that we're "pretending to watch")

I do also have The Stick which you can use to roll out sore muscles. But I always seem to forget that it's around, and virtually never use it.

[SusanMac]

Laura - ice is a good first step (not as extreme as an ice bath, which I haven't tried). Be sure to do 10 min on/10 min off or so as you don't want to limit the flow of blood to your legs. But, I ice my feet or legs every once in a while (not just when injured) and afterwards it feels sooooo relaxed. I also agree with Natasha's massage idea. And, everything I"ve been reading lately talks about eating high-glycemic foods w/in 2 hours of a hard workout. That's any carb that digests quickly and easily (so baked potato, white rice, fruit, tortillas). Those are my ideas for ya. Geez, I miss Garden of the Gods!! Your run sounds awesome.

I also have a heart rate monitor and love, love, love it. Use it for both running & biking. It's great for being able to do interval workouts when you're not on a track (which is never for me...no longer need one!) And I love being able to look at my training log at the end of a month and see how many calories I've burned! Great feeling of accomplishment.

Michelle - very jealous of the Norah Jones concert. Probably very romantic with DBF. You're lucky....my DH doesn't like her music.

Scout - the "watching golf" strategy is hilarious! and so true! We do that all the time. Golf is the perfect sport, too, because it is typically so boring to watch. Bass Pro would come a very close second.

Shoe update - I was all excited Mon for new shoes...but they didn't have my fav shoes in my size so I have to wait for them to come in. I went out for a run yesterday, but legs & feet were still feeling oddly heavy. Now I'm nervous to run again until I get the new ones. Argh.

[msxy75]

Well I finally went out and did my run today but only did a shorter run today. I tried the hill trail again but my legs protested a bit after doing it yesterday too, so I guess I will just do a flat surface tomorrow or the next day.

I find ice is a great remedy for sore legs, I also like hot baths too though, depending on my mood and yes I end up "watching tv" while I'm studying the inside of my eyelids if I have worked really hard. I have no problems having a little Siesta time:o if I'm feeling a little tired in the afternoon after my run. I guess I use all these methods depending on my mood I will choose one over the others.

Susan too bad about your shoes. What kind are you buying? My new shoes are christened with the trail dust now.

michelle:cool:

[Leslie Ferguson]

Susan - Ditto here on the poor showing for new scooters. From the sound of it you probably need new ones. Hope you find some soon.

Michelle - Christened in dust - gotta remember that one if I'm ever back in the land of dry dirt (certainly not Norfolk in the summer). Sound advice from your legs and probably a good read on your part.

I also "watch TV" while checking my eyes for light leaks. LW actually knows when I fall asleep in front of the TV when I surf through the channels (more than I normally do) or when I stop on a channel that I'd never watch in a million years (QVC).

Had a good but tiring run today. Top it off with a little tease of mist in the middle (was praying for rain in all that heat and humidity). Looking fairly strong for tomorrow's 6 miles of race pace and Saturday's 13 miler.

Be good to yourselves,
Les

[SusanMac]

Michelle -- I keep asking about your german sheperd running buddy, so thought I would try including a photo of me & my GSD on a run :-) I've never done this before, so hope it turns out OK. His name is Ki and he's 7. This photo was on a run up in Door County, WI. Show us a pic of your dog if you get a chance. Would love to see him/her!

Shoot! The picture isn't there. Argh

[scout1222]

Checking my eyes for light leaks.

Man, that's a good one. I'm going to have to save that one up for an appropriate moment.

[msxy75]

Susan in answer to your question, my german shepherd is a mix, she is half lab and half shepherd. Her name is Sierra and she is approaching 10 in October, she is pretty good for a 7 km run but then starts to tire. I try not to take her with me for every run but she gets really excited whenever she sees me putting my running clothes on. Sometimes I will go for a short run and bring her, considering her age there are days that she could for sure out run me, and she wants to keep going when I'm ready to stop. She has come to expect that once a week I will let her go for a swim in the river that runs behind our house if she goes for a long run with me and that way I figure she gets a cool down and is easy on her joints. I don't take her on asphalt (sp?) or pavement, we always stick to grass and trails so that it is easier on her joints and I give her treats that have glucosamine in them when she is finished with her run. She is a character though, she likes to sometimes stop all of a sudden do to an interesting smell although recently she has gotten better and doesn't stop, she is a faithful running partner. I will try and look out a picture of her and scan it in an email to you.

michelle

[Leslie Ferguson]

Hey gang - well, just one more run to cap off this week, Saturday's long run. For today... weather being what it was I went with a 60 minute elliptical. I'm sure that I got the same intensity and duration of workout there as I would have doing 6 miles at race pace. But I can't "skip" too many more pace runs - they help me tune my internal clock for the pace I need to run the race at.

Michelle - Your dog sounds like a lot of fun. I hope that you both continue to enjoy your times on the trail together.

Heading towards beddy bye - hope everyone has a great Friday (I'm resting :D ).

Peace,
Les

[Natasha3]

Hey guys -- sounds like everyone is doing well. Good to hear it! :)

Not much to report here these past few days as I've been working hard and also had a couple of long-awaited social commitments that limited my training time. And last night I was toying with the idea of going for a run when BOOM! - a torrential downpour begun, complete with thunderclaps and lightning. But today I am determined to get out and run, rain or no rain. And there's always the gym if it really pours and thunders.

Have a fantastic Friday, all!

Natasha