Age is just a number.

Easy 6 miles today at 6:30-6:42/mi.  Just cruising and enjoying the traffic!

AM-Easy 5 miles at 4:30 am. 7-7:30/mi.  I woke up really early with this idea buzzing through my mind yet again. I want to create a running and coaching program that is geared towards runners of most abilities. However, I'm not interested in doing an elite program. I want to form a weekly group of people who want to run but are not quite sure how to go about it and who also may have unique obstacles and challenges.  I called  Kinkos today and got a quote on some things. Talked with a couple of friends of mine in the buisness world. and we all thought it was a great idea.  I'm going to supplement it with personal consultation and e-mail complete with an outline of individual goals. Possibly a group compact also. If anyone is interested in either joining or assisting me please send me a private message and we can disscuss this more closely.  I have to go now to meet with somebody who is interested in joining this group.  I am really on fire about doing something like this as I could have used something like this in the beginning for support and education.

PM-Medium effort LT session of 4x1 mile at Dimple Dell recreation center. 5:20-5:28/mile pace effort. 1 lap easy recovery. 85-90% mhr.  12 miles total for the workout.

Easy 8 mile recovery run tonight on the mill. 6-7/min pace with the bulk of the run around 6:40/mi or so.  Watched the Big Idea on CNBC to get through the mill workout. 8 miles total at 70-75% mhr with 1 mile at 80% mhr.

Medium pace aerobic resistance run at 5:45-6/min/mi. This is a progressive workout I learned from reading about the training methods of Canova the great Italian coach who produces the best distance runners in the world including Olympic champ Stefano Baldini. I love this workout because it gives me the most bang for the aerobic buck without wasting a lot of time training or recovering. It also teaches the body and mind to run more efficiently at marathon pace slowly easing in and out of your steady state until you start to feel comfortable and efficient.  3 miles at 6/min smoothly transitioning to 5:45/mi for 3 more miles. 80-85%mhr. 7th east out and back course. Felt smooth and strong at the end.  Slow cooldown with some stretching and drills for 15 min.     Dark Horse out..

Easy 8 miles tonight on the 7th east loop.  No time, just easy jogging. Nice to see the sun out again hallelujiah!  Awesome run.    Dark Horse out.

Tough race today as Sasha had more umph at the end and I just had more peanut butter in my legs! He is a tough one to crack at all to begin with. We had fun though and I helped Benjamin get through his own trial of fire at the end. Overall, good conditions and good organization. Just gotta put more miles in I guess. I logged a total of 59 miles for the week and I really need to get 80 for optimal results.

I have a new coaching website up and once I get some more functionality to it I will tag it to the Fastrunning blog. It is going to have weekly training articles and a place to post comments and receive info on how to obtain more personalised instruction. Well, I better get moving as it's getting dark and I'm getting hungry too. I don't run well on an empty stomach. And those of you who know me know that if I lose any more weight I will probably dissappear!

Dark Horse out..