track fan

That is solid improvement from one month to the next. And being in the second lane on turns has got to be worth a second per turn (perhaps ask Sasha to do some of his mental calculation magic). And on New Years Day too! Good job.

Thank you Michelle! I hope you had a wonderful New Year's Eve. We have a scaredy dog who is just terrified at fireworks, so I spent much of the earliest part of 2009 trying to calm him down (Jake, the hound).

I guess 4 seconds/month is about right!

So -- I would love to take you out to dinner on the 18th, are you game?

I would love to, but I have a 5:16 flight. I may have time for one celebratory meal after the race, but I am not sure if there is an awards ceremony at all or what. I guess I need to look into it. I'd love to get together, but I don't have a car yet. I may look for a last minute rental deal and pick up a econo mobile, which may end up cheaper than a couple of taxi rides.

Michelle, at the very least I can get you to the airport. Let me check with Dean and find out when Sam (his son) is leaving Tucson (he will be leaving on the 18th from the Tucson airport). If I can make it to Phoenix by 1PM (I am sure they will give you a late checkout) we can go to lunch and I can take you the airport. For some reason I thought you were staying until Monday. This might work though. That way you only have to worry about one taxi ride.

I will email you tonight or tomorrow!

Hey Michelle, I think I can get to Phoenix by 1PM on Sunday -- we can go to lunch/dinner and I will take you to the airport. What do you think?

Good luck at PF Chang! You will rock!

Hi Jeff,

Happy New Year!

I actually am running Carlsbad (on the 25th) instead -- I had an invitation to give a talk in San Diego the Monday after the race. Since I don't get an "elite start" I kind of am wary of the really big races (like PF Changs) so whenever possible I like to try smaller ones. I was going to do PF Changs because it is close, but since I have a trip to San Diego anyway ...

One of my friends ran Carlsbad a few years ago and said there was so much "ocean fog" she couldn't see any of her competition for a while on the course -- I am sure that I won't be alone ... but fog can be a bit disorienting so I am hoping for a clear day!

Good luck to you in Florida!!

haha...i find your "stay warm" comment funny. i CANNOT WAIT to get to your neck of the U.S. and enjoy some warmer temps. i hate the cold...

the "arrrrizooooonnna" one-hit wonder from the 70s has been my theme-song lately. i listen to it as i stumble over snow banks.

You are just going to enjoy the 1/2 Allie, it will be warm (but not hot), and as long as it is not windy you will just fly on the course. I can't wait to see how you do!

I miss the snow (but not the cold) ... but it is so very nice to run here ... today it was 35F when I ran, but by 9AM when the sun comes up it is in the 50's and by the afternoon it was in the mid-60's. Pretty hard to beat.

Take care of that foot ... by the way, I have been tying my shoes differently and it has helped my foot a lot (I basically don't tie the middle rivets:

XX=X. Also, here is an interesting article on kinesio taping:

www.optp.com/userfiles/file/PDF%20Storage/Kinesio%20Taping%20Method%20-%20June%202007.pdf

I haven't tried the taping, but I have a good friend that swears by it.

Take care!

wow. that is an intense story. i am glad everything is ok. there are a lot of crazies out there, so it forces us to become suspicious of everyone, even if they mean no harm at all.

and was this in broad daylight? geez.

great workout today though!! you are looking strong!!

Yes, I am actually not a paranoid person -- my first thought was oh it is a runner ... but the whole underwear thing (and the fact that he was running so "close" to me) was really weird. The way he took off when we saw the hiker pretty much sealed it for me. I am kind of freaked about it actually.

Thank you -- I feel pretty strong right now. We'll see how it translates in a race!!

trust your instincts...glad you're ok!

Thank you rockness ... I keep going back and forth, even if it was "innocent" it was still weird. Seeing the other woman run down the trail was the main reason I had to report it. I could not fathom something horrible happening. The police did find him hanging around on the trail (even 40 mins after I saw him), so I don't think it was innocent, but they haven't called to talk to me about it yet (they said they would). They said I should check with them before I run the trails there again.

By the way -- that is really cool that your wife ran her first 1/2 marathon (and after being a Mom 6 times -- I am in awe!), is she still running?

You did the right thing, Bonnie. I am so sorry that your trail is "sullied" now -- sorry for all of us, that we have to live in a world with this kind of evil. I survived 2 abduction attempts in my youth and the whole world is sullied for me, in a way. I cannot bear to run on a trail alone, and I carry pepper spray with me on every run. But we do keep running, and that proves that, ultimately, we win. I am so glad the police found him.

Hope the skin biopsies bring good news.

She is...she ran a 5-mile race on New Year's Day in 15 degree weather with 20mph winds. She's developed a base and now is working to increase her speed.

She had a similiar experience running a couple years ago when we lived in CA. A man exposed himself on a bikepath in Newport Beach and she began to yell loudly at him. He immediately sprinted into the brush. The police came 5 minutes later, but never found him. Needless to say, she was always a little leary to go back without a running partner. Bummer!

Oh WOW!! What a scary incident!!!!! I'm so glad you're okay, Bonnie! I'm sure you did the right thing calling the police. What a freaky guy. Makes me shiver just thinking of it!

Snoqualmie, that's extremely frightening that you had 2 abduction attempts in your youth!!! I think I'd run with pepper spray AND a dog! Yikes!!!

Bonnie, please run with maze on the trail or find a good running partner, too scary. Good workout, your are really running great.

Stay Kool, B of BS Rools out

I just commented on your post from yesterday, but here is a p.s. -- you were so thoughtful to put in a word of concern for us flood-dwellers after all you'd been through yesterday! May you have a peaceful day and a restful weekend! Glad your run was pleasant.

That's right, keep those slow boys in their place! lol My favorite marathon picture (and one of the only 2 I've ever purchased) is where I'm coming towards the finish line and 10 feet behind me are this young man and woman, half my age. They look like they're dying. I had just passed them. I look happy. I wrote on the instructions: "do not crop!" Stay well! :)

ha ha ha ... I can just see that!! You need to take that picture with you and look at it just before your 1/2 marathon next week -- to get psyched out!

Stay warm and dry Snoqualmie!

Looks like you're gearing up for a fast race next weekend!! Can't wait to hear about it!! I'll keep an eye out for you! I'm not officially running, but will be along the course running and cheering. Good luck! Have a healthy week!! :)

Funny! And you were probably running further than them too.

I love it when I come up on the Air Force guys doing their mile and a half for PT here on base and can tell that they are picking up speed when they notice me next to them...it's especially sweet if my Garmin beeps at that time and I get to say something like "Oh, 8 miles already?" ;)

Hi Lauren!! How are you? I am glad to see you are blogging again. Actually I am running the Carlsbad 1/2 (instead of PF Changs) -- I am giving a talk in SD and decided I would prefer a smaller race (less weaving in-and-out the first few miles). Who from BluePants is running?

Hi Becca - ha ha ha that is too funny, I used to see the PT guys in Nashville (they had a Navy Reserve unit right by my house) and the same thing would happen. Although, there were a few guys that hung on to running after PT and I ended up seeing them quite regularly after a while (and they never wore basketball shorts ;) ).

I happen to wear basketball shorts and a fannypack, simultaneously. In fact, that's all I'm wearing now.

ha ha ha ha ha ... that cracked me up Mike, thank you!!!

Aw, bummer you won't be in Phoenix... but I bet Carlsbad will be fun!!

Pretty much the whole team is running next weekend, either the full or half (except for Laszlo and I). I was hoping to run, but got so caught up with the police stuff that I got off track and out of shape. So now I'm just getting back into the routine, and am trying to find a good spring marathon.

Good luck in Carlsbad!! Can't wait to see your results!!

If all goes well I will be looking for a spring marathon as well! I was thinking about Eugene or Newport in Oregon ... interested in either of these?

Tell everyone GOOD LUCK on Sunday!

"Foiled" is something you'd expect a handlebar-mustached villian to say :)

Nice runs.

Zippy legs... not a bad problem to have! Hope you get better sleep tonight.

Thanks Snoqualmie! I am tired enough I should sleep better. I am glad you have had some training-compatible weather this week!

I don't beleive in jinxing stuff. Or I didn't. It seems every time I start figure how much I will have accomplished in running, I have a setback. Now I'm paranoid about pre-blogging.

Way to persevere! You also have a nice month of mileage going.

I appreciate hearing how others handle those last minute training plan changes. Especially when it means dealing with a longer or harder workout. Very inspiring. Hope you are enjoying Tucson. All settled in now?

Thanks "rock"! This week will be lower mileage ... but hopefully resulting in a huge PR on Sunday!

We are pretty much settled in here, not hard to do this time of year, but I will be jealous of you during the summer Snoqualmie! As a matter of fact, I am toying with either Eugene or Newport for my "spring" marathon ... so perhaps we will meet! I like that Greg gives me ranges (both for pace and mileage/time for my runs) - it gives me a chance to adapt to how I am feeling once the run starts. Though, to be honest, in the past I always just pushed the envelop (e.g., always ran the fastest pace and the most time/mileage) -- I feel I am actually in much better shape now that I have learned to adapt. By the way, I was actually thinking about you on my run yesterday -- and thinking about your comments about your 5K speed. Getting your legs to "move faster" is hard (neural adaptation)... maybe next summer (after your marathon) you could sign up for a bunch of 5-10K's (one every couple of weeks if there are that many close to you) it will really help you with improving your speed (and I believe it will help improve your marathon paces too) -- races are a really good way to get speed work in, especially once you see your times come down and get used to the pain of running fast enough you feel like throwing up ;-).

An interesting idea re the 5k's; perhaps I should do that. Thanks for thinking of me. I have new motivation right now to work on VO2 every week and will try to do that on Tuesdays after this week's recovery is past.

It would be great to meet you at Eugene if your plans bring you up this way.

So sorry to hear about that, Bonnie. You are handling it well I think, with your calm attitude and your "game plan." Now you'll have to think about how you're getting your vitamin D, lol. Just like us northerners! (I take the supplements, since even if I went outside every day, with our latitude and cloud cover it's impossible to get enough here.)

Thanks Snoqualmie ... I actually decided not to talk to my doctor about treatment etc until after my race. I doubt I will ever be able to change my life to be an early morning person, it is just not in my nature -- well, until summer here in Tucson anyway!

You've probably already said this and I've missed it, but what race are you running?

I have a question for you. I see that you're running mile splits in the low 7 minute range. And you said that you've been running for 6 years. What was your speed like after you had been running for about 2 years? In other words, have you always been a fast runner, or has it taken you 6 years to build up to that speed?

I am running the Carlsbad 1/2 marathon in San Diego on Sunday!! yea.

Well, about 4 months after I started running I ran my first 5K in 23:25 (7:32 pace - I was 40). I actually came into running from more of a track approach (because Dean - my significant other - was a 5K track type and track/cross-country at our house is like football at some peoples houses). I ran few track 5K's (they are so hard) and then ran my first 1/2 marathon (my pr, until Sunday I hope) about a year after I started running. Then I focused on 5-10K's and got my times down to my current PR's in a couple years (a minute in a 5K is a pretty big deal and took a lot of training for me). I felt that without being able to run a fast (for me) 10K then I wouldn't be able to run a fast marathon (an "old school" approach that Deena and Ryan Hall also have followed). So, the long answer (sorry) is that I worked on the "speed" part first by doing a lot of track work (lots of workouts that focus on speed and not as much volume). These workouts were really painful, and it really wore me out. I could probably handle this type of training better now -- as a matter of fact I will probably shoot for some faster stuff this summer (even though I really don't like the training!).

There are many different approaches to running, but most of the people I know have had solid 5K and 10K times before they start into running faster 1/2 marathons and marathons. This is actually a selection bias on my part though, because many of my/our running friends we know from track meets, cross-country meets or people who are fans of track and field (and the blog, of course!).

I hope this helps, and makes sense. I am sure many others on the blog have a different history with more success.

Thanks for your answer.

I guess the short answer is "yes, you were always fast."

Sounds like a good workout.

What do you mean by 1'?

Hi Carolyn, it is 1 minute - very similar to the workout you have been doing!! It is definately not supposed to be a "hard" workout, just a little stimulus to help your legs recognize what a faster pace feels like!! I did not worry about the actual pace at all, just concentrated on my form and how I felt.

How are you doing, are you getting caught up on your rest at all??

I thought you might mean 1 minute, but I wasn't sure. I take a longer recovery than that in the fartlek workout I've been doing.

I did get a little more sleep last night and tossed out my planned workout in favor of a short easy run today.

Very smart Carolyn, it is better to be flexible and healthy!!

I will be thinking of you. I hope you have a peaceful rest day and a wonderful race!

Good luck in your race! Think positive. You'll have a great race.

Bonnie, you are ready, great training the last few months. Kick butt

Stay Kool, B of BS Rools out

Good luck with the race! I'm sure you'll do a great job. I'm looking forward to a race report.

Perhaps you've said this already, but what race is it?

Bonnie, I enjoy reading your posts. You are always optimistic and personable. I wish you all the best on your race. You have prepared well--thanks for your example.

Hi Carolyn -- it was the Carlsbad 1/2 marathon, thank you for the well wishes.

Susan, thank you so much for your kind words!!

Great job, great time on what sounds like a not easy course. Way to go!

Daaaang, nice job!! You should be very proud!! :) So is a marathon in the cards for you now?

Excellent!! I'm so happy for you. Your training has been great and it showed! I enjoyed reading your race report and sharing your experience vicariously. Such great splits, especially considering the hills. Bravo!! Enjoy your recovery!

No surprise to see your time with the training you've logged. However, impressed by such a solid effort in hills. Great job!

Your training is paying off! What a strong PR and a great time. Some day you'll need to come to Utah for a race so I can take you out after :) It must have been a big race for you to be 7th in your age division.

Congrats on a strong PR on a tougher course. As others said, solid training led to the great effort!

Thanks you guys - it is so nice to have you to share success with! Especially since I have shared my 'unsuccesses' with you too!

Michelle - yes, it was extremely competitive - especially on the women's side, TONS of women running in the 1:20's. Interesting since it was nearly big as PF Changs. Unfortunately my chip did not register - all they have is my gun time ... I started pretty far in the back of the first wave - I don't know how much time it cost but I started my watch just before I hit the mat so my watch is closer to chip time). Regardless is was not enough to have put me higher than 6th in the age division anyway. It doesn't matter really -- a PR no matter how you slice it.

I am brain dead -- Michelle that was "interesting, since it was NOT as big as PF Chang's"!

You need to see if you can get comp'ed here next year -- or Big Sur in November, you would take home cash I am sure!

Congratulations on the PR! And 7th in your age division! That's awesome. You are one speedy runner.

Good job on breaking 1:37! Just think how much quicker you will go on a flat course!

Great job on the PR on a hilly course. I love Carlsbad and would like to try the half or full there sometime since my brother lives there. You've certainly put in the hard work to get this time, very well deserved!

Great job! How are you feeling today?

Bonnie, the hard work really paid off, very nice race, 500 commando points for the PR and smart race.

Stay Kool, B of BST Rools out

That is so great, I am so glad that your training has paid off. Congrats on the pr:)

Thank you so much for the kudo's Carolyn, Mark, Barry and Josse. I love commando points Brent!

Lauren -- I am doing a marathon (I only promise to do one, but one I will do)! probably Eugene or Newport (both in Oregon) in late spring.

Barry, I feel fine today - a little sore, but not bad. I will be taking it slow the next couple of weeks though, the only time I have been injured enough to miss a lot of running/training was after my old 1/2 marathon PR - I felt fine so I jumped right into training and within a week could barely walk. This is a good time for me to work many many hours and get caught up with things!

Congratulations Bonnie! You are amazing! You are going to rock whatever marathon you do this spring!

Lucia, have you decided on a marathon yet?

I will be in DC the 10th - 13th. I haven't gotten my flight worked out yet, but I could leave out of National, if I did maybe we could meet for lunch or after you get off work? I will be coming from the Twinbrook Station.

I will be out again the 27th if it doesn't work out this trip.

I hope the bag turns up and that the surgery is nothing serious.

Best wishes on the surgery. Amazing about the luggage!

I'm glad you got your luggage back.

I hope your sores heal quickly. I should heed your warnings about sunscreen. I'm running mostly before sunrise now, but in the summer we get full sun at 5:00 in these parts.

Along with sunscreen comes the disadvantage of impaired vitamin D production. I know you're probably already aware of this -- it's all over the internet -- but here are a couple of links to look at. I take a lot of D3 every day, especially living where the sun "don't shine" 4 months a year. Hope it's not obnoxious of me to give medical advice! http://www.lewrockwell.com/sardi/sardi71.html and http://www.orthomolecular.org/resources/omns/v04n11.shtml

Thanks Sno! I appreciate the links. I really had never considered that sunscreen use affected vitamin D absorption! Wow.

Carolyn, you need to be particularly careful because you are at altitude.

These stupid 'sores' are going to take a long time to heal, but luckily they hurt a lot less today than they did yesterday.

Where are your lesions?

When I was in high school I would periodically get red bumps on the back of my hands and my dermetologist said, "You are guaranteed to get skin cancer in your life." Nice to get it diagnosed early :) In my case way early. Skin's so overrated (totally just kidding).

ha ha ha. Wow, a guarantee huh? Both of mine are on my lower legs, one on each leg, one near my ankle and one near my knee. Lower legs are one of the most common places for women to get skin cancer (for men it is face, neck and head). One is right above my ankle - it had been there for a couple years, getting bigger but I did not think it looked like any of pictures of cancer. When I went in to the derm guy to see him about my (completely unrelated now) rash he thought the two spots were related to the rash ... so he biopsied a couple of the rash spots and one of my leg "things". I was pretty surprised when the biopsy came back as basal cell carcinoma. Funny thing is that when I went in the other day he looked at the one that we hadn't yet biopsied and said, "yup, that looks like skin cancer" - and I (of course) said that isn't what you said last time ... and he said, "well now that I know what the other one was". It is not a way to instill confidence I tell you ;-) - and he still hasn't cured my rash.

It's great that your legs are feeling good!

I hope the getting lost was more of a fun adventure than a disappointment.

I hope you got your turn at the portapotty eventually. I like what the call them in England - portaloo.

Way to run fast.

I'll bet it was nice to have the longer runs but still no pressure to "perform." Nice n easy for now, eh?

How soon are you wanted to run the marathon? You could always come up to Utah and do Ogden in May. I'm doing that one. Of course, you'll be much faster than me.

It'll be sooooo good to meet you when you're in town Bonnie! I'll send you a private message so we can make plans. I'm thinking of a marathon sometime in May - I hear the Colorado marathon in Fort Collins, May 3, is beautiful and fast... I was also considering Ogden so I can meet the other bloggers...

Nice running by the way!

I'm glad to hear that your legs are back. I'm afraid I can't help you out with an April marathon.

Ditto

If you weren't working on time goals, I'd be hopping up and down with my hand in the air... oo, oo, I've got one: Big Sur! But not for speed. It is absolutely beautiful. Every marathoner should do it once in a lifetime, imo. I'm sure you'll find a good match for this goal though.

thanks Carolyn and Michelle.

Sno, oh I agree! I did the big sur 1/2 (which is sort of close by where they run the full) and it was stunning. A great destination marathon. I am thinking it going to be something like the Lincoln marathon ... just gets great reviews, is small, flat and fast.

That's cool that you went exploring. I'm rarely adventuresome enough nor have the time to do that.

But now I must reveal my ignorance. What is a wash?

If you haven't spent any time in a desert there is no reason you would know what a wash is! A wash looks like a dry river bed. It is dry most of the time but when it rains it floods (most of the time here in Arizona that happens in July and August). We get these hour long rain storms that flood the area and because the ground does not easily absorb the water the runoff creates these "rivers" or "creeks" that are short lived and leave "washes". Some of them are sort of 'hard packed' sand and some them are really sandy (like beach sand). If it is a big wash then it looks like a dry river bed and lots of times (in the city) they will put up fences around them and the hard packed dirt near the fence line is great for running!

What a wonderful thing to be feeling so good.

Good luck with your runs next week.

I hope someday I can run 5 miles in 45 minutes and call it an easy jog.

You will - it just takes time and patience! You have made so much progress in so little time already! All that while you work and raise 4 children -- you have a lot of determination!

Don't work too hard.

I'm glad your legs started cooperating. That's always helpful.

Great miles this week, considering you're still recovering.

Hi Carolyn - good job on the run today!

Thanks Sno - my legs felt a little tired tonight on my second run ... I hope I get used to the miles again soon!! Have I mentioned how apprehensive I am about being ready for 26.2 miles ;-).

Enough with the negative splits already! You gotta try my way. I'm all about the positive split.

ha ha ha. It isn't that I am really running that fast at the turn-around Mike, it is just I am running SO slow for the first couple of miles ... I look like an arthritic elephant the first couple of miles ;-).

Happy Sunday :) That must have been the athlete you told me about in Phoenix. Are you going to meet up with her while she is in town?

You know a lot of rock stars. Great run, Bonnie!

Hi Michelle, yes we are planning on having dinner next week. If you wanted to talk to her here is her website: http://www.kellyliljeblad.com/

Dean also said he would be happy to talk to you about his process of choosing a coach for me ...

Hi Sno! Between Greg (my coach) and Dean I do know some pretty fast people (and the blog of course), so far it hasn't rubbed off quite as well as I wish it would ;-). Nice run today, with all the great runs you have had in adverse conditions this winter you are becoming one tough cookie!!

Sounds like you had a really fun run. Congratulations.

Did you find the glove?

Good luck with the grants and try not to work too hard.

"Glove"? I thought you were running in temps of 80+! What are you doing with a glove? Or are you in the DC area already? I hope we can meet up!

Hi Carolyn, not yet, though your story encourages me -- I am hoping I might find it tomorrow.

Hi Lucia, nope not there yet! We had a weather front move in -- there is snow in the mountains and by tomorrow snow might be down to 3000ft (where I live). This morning was on the cool side (38 or so). Even when it gets up to 80 the mornings in the desert are generally colder (40F) - it just warms up fast once the sun comes up. There have only been 5 mornings that I needed tights, but my hands get cold so I wear gloves whenever it is below 45F or so at least for the first few miles.

I hope we can too, I am having scheduling "problems" as one of my friends who lives up near Rockville is trying to force me to stay with them on Thursday night (after my meeting is over) -- if I stay there I am not sure how much time I will have on Friday to hang out downtown ... I will email you as soon as the schedule gets "ironed" out ;-). If not this trip I will be back on the 27th and staying down near Alexandria.

Hey are you in DC right now? Is that why you aren't bloggin?

Yes -- it has been a very long two days! I tried to blog this morning but something happened with my entries ... I will have to wait and to it tomorrow when I get home. Thank you for checking in -- I have been running (at very odd hours of the day and night, for me)!!

Yes -- it has been a very long two days! I tried to blog this morning but something happened with my entries ... I will have to wait and do it tomorrow when I get home. Thank you for checking in -- I have been running (at very odd hours of the day and night, for me)!!

I feel the same way about the treadmill, but I can do the stationary bike. Go figure.

I feel the same way about the treadmill, the stationary bike, and the elliptical. My son thinks it sounds boring to run outside without headphones, but for some reason it really isn't, at least not for me. Though I do sometimes get anxious to be done.

That is very cool that you saw roadrunners. It sounds like a good exploration. Too bad about the fox.

Do the doubles make the miles less tiring for you? I only did a double once and it didn't go well, but maybe I'm not fit enough for that level.

Hi Carolyn - yes it was pretty good, it wasn't a route I plan to run a lot though (not only because of the fox).

Hi Sno - well, I believe that the doubles help me in two ways. First, although I believe it is probably "better" to run as much as you can in singles - I really can't go more than 60 mpw in single runs, I just seem to break down (and my work suffers). So, adding a second run helps me maintain mileage while staying healthy (and get my work done!). Secondly, my second run (when I am training hard) is on my hard days. There is something about getting out there and doing another run when I am really tired that is good mental preparation on race days.

Thanks for the explanation. So is the second run always an easy run?

I've seen lots of roadrunners, but always one at a time.

Hey Arizona monsoon! I was probably exaggerating when I said a "gaggle" - but I did see more than 2!!! ;-)

A national park sounds like a great place to run even if it is hilly.

I wonder why your legs are sore. Maybe you need to take an easy week and see if they bounce back.

It's really cool that running makes you feel better!

ha ha ha ... yes, I am glad about that.

I'm impressed that you can finish strong on an uphill after no sleep. But do try to get some sleep. I hope that work calms down for you.

That sounds like a fantastic workout. It's great that you were feeling so ready to run. I have no doubt that you'll be ready for your marathon.

glad you are ok. sounds like quite a fall. "laying in the dirt" creates quite an image. haha. great running and great mileage this week.

Hi Allie, you are running great! It was pretty funny, I was just laying there (once I realized no one was around to see my clumsiness)thinking to myself ... crap, I hope I did not break anything and wow the sky is quite pretty this morning ;-)

You sure put a positive spin on your little encounter with the dirt. I'm glad you're okay. And I'm glad you found your glove.

You have 68.5 miles this week and you say you're not training hard. That seems pretty hard to me. I shudder to think what you'll be doing when you do start training hard.

The Egoscue sounds interesting.

ha ha ha ... I guess what I meant was incorporating faster stuff - but when you put it that way you are right.

Great run for you today Carolyn -- I am very happy for you - you can really see improvment from week to week!

There is a really good (and cheap) book about Egoscue that you can find at bookstores (sometimes) - and off of the website: http://www.egoscue.com/

it is called "pain free".

That's a good workout. I love progression runs. Have a great week!

Great run! I struggle with finding medium pace myself.

How often do you do these? Are they counted as tempo runs?

Hi Mike, I will be doing some version of progression runs every other long run until a few weeks before my next race when I will be doing them every weekend. As the race gets closer I will be doing doing more "fast finish" runs - which train your body to run race pace when your legs are tired (e.g., for marathons this will mean running the last 8-10 miles of a long run at marathon pace, for my 1/2 it was the last 4 miles at 1/2 marathon pace). Tempo runs are faster than these runs, these are supposed to be "easy", "comfortably hard" and "hard but I can run this pace for at least an hour"!

Hope all is well.

Other than suffering from train-complexity envy, things are fine, thank you.

Nice job! I often find tempos tend to be harder at first, so its more natural for me to have miles a little slower at first and then ease into a faster pace.

Great workout! I haven't run 20 miles yet either. I've done 18 twice (actually one of them was 18.5). You're going to do really well in your half marathon.

I am not doing another half ... my next race is my first marathon. I am a still a little worried, I don't feel nearly as good as I did a few weeks ago even though I am not running any worse, I just don't feel as good. We'll see when my mileage builds up, as long as I don't feel "worse" I guess it will be fine ;-). YOU are the one who is going to rock in your 1/2 marathon!

My mistake. I got thrown off by your comment about 1/2 marathon training. I guess you were referring to the training you did for your recent half marathon.

In any case, you could run circles around me in a marathon. There's no way I'll come close to the 1:36:38 you got in your half marathon. I think I can get under 2 hours, though.

It seems like the ability to dissociate yourself from your running could be useful in some situations. I normally think about my run when I am running, but there was one time recently when my husband called me (I carry my cell phone when I run) and was worried that he had lost his credit card (he did leave it somewhere, but later got it back with no harm done) and I was consumed with thinking about that and made a turn that I often take, but that I hadn't intended to take that day. So then I had to adjust my planned route. It would be nice to be able to dissociate at will when it's appropriate.

That's great that your body is adapting. Good luck on your hard run tomorrow.

Amazing running! WOW!!

You mean we actually get used to it someday?!?! Oh joy.

Hi Marion -- you have been going strong for a while now - I am thinking this year will be a big breakthough year with lots of pr's!

Hi Sno, well maybe "used to it" was a slight exaggeration ;-).

Thanks Bonnie :D I just really want to see what is possible, even at this late start in life. (Not that 40 is old at all, it's just not 25 or even 30 ;) I am just SO glad to be able to run :) I really love it :)

I can't wait to see your first marathon. You are going to really pull out a great one. What marathon are you running?

Wow. A chipmunk getting blown down the road must have been quite a sight. I think long hills are the hardest, even if there a low grade. I've done a lot of uphill running, but I don't thing I've ever had a continuous uphill last thing long. I've had mostly uphill over that length of time, but not continuous. You are a great example and an inspiration.

You are very sweet for saying so Carolyn, but what I really am is stubborn! The people in SLC that run City Creek Canyon every day are pretty impressive, that uphill is amazingly tough. These hills you just get tired of ... I hope you are having a nice day of rest.

great run today!!! i shouldn't laugh at the poor chipmunk story but picturing that is funny. i hope it is alright.

Thanks Allie -- I am sure it is fine, the last I saw he/she was fighting a cross-wind and run underneath a bush ... it was pretty funny. I also almost stepped on a snake - I was admiring the view and cussing at the wind and I looked down and my foot was about 20 cm from stepping on it. I don't think it was a rattlesnake, although it did have a triangular shaped head ... gotta love nature. There are signs everywhere around here that say "be careful where you step area is full of vemonous critters" - wow, wild west!

I think I saw that chipmunk blowing by *my* run too! It's all about wind today. :) Have a good week.

I feel so stupid, but what is the notation you're using for distance there?

You were working exactly what I was trying to work on this morning. What kinds of body parts or movements do you focus on for "strength and form?"

Hi Sno, well, I was referencing a 200 meter workout that one would do on the track. A bread and butter workout that is used in the early season might be 200 meters fast with 200 recovery - another one is called "ins and outs" or "curves and straights" where you run fast on the straightaway of the track and jog the curves. These are slightly different than true "speed" workouts, because you focus on form and feel and less about pace -- and most importantly, you get equal recovery - speed workouts are more about running really fast and not fully recovering before the next one (e.g., 1000 meters faster than 5K pace with 200 recovery would be a speed workout).

Regarding form, I focus on my upper body, the lower body knows what to do when it is running this fast (running very fast is very economical for your body -- but it is hard on it when done to fatigue). Relaxing your shoulders, driving with you arms and leaning slightly forward give you power when you are running faster -- it is the relaxing into it is what helps me maintain form.

I'm glad that even you speedy runners need recovery.

Good luck with your busy day.

recovery is the most important aspect of training for everyone (except Sasha who seems to be the most resiliant runner I have ever read about!).

Have a good day Carolyn -- I am keeping an eye on your blog - I just haven't had time to post anything! Good job in adjusting your training to how you are feeling -- very smart and it will pay off in the end!

I hope that your abductor/quad is okay and that your woulds heal up quickly. These bodies sure are a lot of work to take care of.

I have a friend that has had a lot of skin cancer taken off her face. the guy who did it did a really good job, you can hardly tell she has had it done. Hope things heal up nicely. I can't wait to see how you enjoy your first marathon.

Great workout. Good luck with your appointment.

Thanks for your comments. Nice to hear about someone with positive outcomes Josse (although legs are not nearly as big of a deal as someones face!). The doctor thought things are healing "nicely" -- he said, "legs take a long time to heal and the wound looks really unsightly, but eventually it will become less and noticeable". Nice of him to tell me this now and not 6 weeks ago ;-).

I am really worried about being able to run the distance ... I am hoping a healthy respect for the distance will make sure I start out slow enough that I won't blow up! But, I can't be too nervous about it so far out from the race!!

A day like that really makes all the days of struggle worth while. Congratulations.

It's great that you were able to get some good sleep. And congratulations on your weight. You are in fantastic shape.

Thanks Carolyn, you are in terrific shape yourself!

Thanks. really feeling an improvement overall with the increased mileage.

As far as Nepal, no I did not use a tour group. I connected with a local there and it was just the two of us. An incredible experience and we only ran into the Maoists on two occasions to give our donation!!

I did the Annapurna circuit and also base camp. I plan on returning next spring to trekk Everest base.

Good luck on your training and your upcoming marathon.

Brian.

You really did take that last loop a lot faster than the first two. Way to finish strong! You'll have no problem with 20+ milers.

What a great fast finish. Carolyn tipped me off to look at the monthly view to see blog posts, since the blog is a little weird today. So happy to see your run!

Bonnie, your running super. Rambo has nothing on you.

Stay Kool, B of BS Rools out

ha ha ha - I am pretty sure that Rambo doesn't feel nearly as crappy as I do today! I am hoping I can pep up by tomorrow! Nice to hear from you Brent!

Bonnie, I have read a few of your blogs, your running seems to be going very well, on the first page of the mileage board, awesome. What marathon? moving up and up in mileage?

Stay Kool, B of BS Rools out

I think (though it is still a little up-in-the-air) that my first marathon will be the Lincoln marathon on May 3rd ... though I am still mulling over Eugene as well (though I really despise running on concrete).

I think my mileage will just go up as my long runs get longer ... the rest of the week is similar to my half-marathon volume. Right now, my main concern is feeling a little more confident that I can acutally run 26.2 miles ... I don't feel very confident right now. I might be running a tough 22 miles in Nashville at the end of the month, if I can do that run I will feel much better about my chances!

Bonnie, my take, keep off the concrete. 5th east, Salt Lake Marathon 4 times - concrete from 45th south to about 17th so, killer on the legs. I would opt for a course easy on the legs for the first marathon, if there is such a marathon. I would bet on your chances, 500 on Bonnie, Stay Kool, B of BS Rools out

That's such a great feeling, when you realize your body has sprung back. Awesome miles.

That's wonderful that you are feeling good. Days like that make it all worth while.

I'm scared of track workouts. Be sure to let us know what you do.

They are nothing to be scared of ... the worst thing that can happen is you run more slowly that you think you should.

Track workouts are actually good for people like me that don't use garmins, it is just a well-measured course. I know what pace range I am targeting, but I try to focus the workout (e.g., stamina or speed) and not focus too much on hitting a target (I use the "targets" from going out too fast so that I can't finish the workout). I start off slow (sometimes slower than my target) and just relax into it. Last year I ran a workout and then ran the same workout again in one month and improved by 4 sec/mile. It was a good indication that my training was working!

I used to be freaked out about them, and then I would go and run my workouts too hard, and I did not improve (e.g., get faster) and kept getting injured ... now I am better about finding the right pace (by feel) and I actually like going to the track. Well, the first time back after a long hiatus is a little hard (like tomorrow), because I don't know what to expect - though I am pretty sure I am slower than I was a month ago.

Wow. Brutal.

not a one 2:57 800 though, now that is brutal!

great workout today! wow! what is the date of your marathon? and what marathon is it?

Hi Allie,

As of right now I am either doing the Lincoln Marathon or the Eugene Marathon, both are on May 3rd!

I like Eugene because it is in my time zone (but it has lots of concrete on the race course) -- but I like Lincoln because it has gotten lot's of really good reviews on marathonguide.

I am still a little concerned about doing a marathon - hopefully I will feel a little more confident after I get some 22 milers under my belt!

Great job! Do you feel like track workouts are really beneficial for marathon training?

Great job. It's always nice to see you have been improving.

Personally, I think that training your legs to run faster than aerobic pace is a good think no matter what distance you are running. How you do this (using fartleks, strides, hills, etc.) is more of a matter of preference and experience. I think tempo and fast finish runs are the most important, but since I don't have a lot of leg speed (compared to Michelle, Sasha, Allie, etc.) I think I need to do get on the track every once in a while. Most importantly, it is what my coach tells me to do, so obviously he thinks I need it ;-).

hey Monsoon! I agree, especially since I don't usually feel "good" on runs, it is hard to judge!

both sound like great choices. and i wouldn't be concerned - your training has been so solid this year. you will do great, whichever one you decide to do. we will be peaking/tapering about the same time! :) good luck!

Do you say coyote or coyote? I pronoune it coyote.

Me too. I love it when I see coyotes. We must have a pack of them that live in the Queen Creek Wash right by me, becuase occasionaly at night I hear them howling. It's almost like they go running through the golf course just to tease the dogs in the yards.

i pronounce it coyote as well. guess we are all in agreement.

Now that I live in the West I say coyote - but I was brought up to say coyote.

Burt - my Dad lived in Queen Creek until recently. He lived near that pork butcher shop? Anyway - it was such a cool place to run - you could find miles of dirt roads (old jeep roads and farm roads). It was hot there though (even hotter than here in Tucson from what I hear).

Good job staying on your feet for more than an hour.

We have coyotes near here too. They've been in the news lately because apparently there have been some attacks on people. I've only seen them once when I've been out running, and they left me alone.

That's really interesting that the dogs could tell.

How can you guys tell which pronunciation you're talking about when it's written the same? Maybe it's too early in the morning for me...

here's how you tell the difference in pronunciation:

#1: coyote - pronounced "coyote"

#2: coyote - pronounced "coyote"

Duh, Bonnie. I mean, HELLO!!!

Oops. Not Bonnie, Snoqualmie. And I noticed I spelled because wrong earlier. I'm a dork.

OK, I cannot be the only one, or is this a joke? The two spelling are IDENTICAL. c-o-y-o-t-e. I do know the 2 pronunciations, but there is just no difference in spellings here. Someone please rescue me from the Land of Duh. lol

You guys have convinced me to start pronouncing it "coyote" now, instead of "coyote".

You see? JD gets it. LOL!

ha ha ha .. Yes Burt, that JD is a quick learner!

Poor Sno -- despite her new found speedy legs she is showing a little naivete:

1) if Burt is involved it is bound to be a joke (or at least funny).

2) think accents ... or old cowboy movies. One is pronounced with a long "o" but no hard e on the end (coyot as in "yo, brother" on the end); the other is with an ea sound on the end (coyot-long a). coyote versus coyote ;-).

Practice on your family!

I get the pronunciation. Just a little too literal on spellings. lol Humor impaired once again. Now if it had been JD saying it in the first place I might have known. I'm used to him!

Yo!

or should I say "yote"?

What fun to rub elbows with an elite! Thanks again for your help and encouragement. I'm still walking on air. :)

Congratulations on a quick recovery. I'm sure you'll have a great run tomorrow.

Your legs were SOOOO tight and unhappy at the beginning of this run and at the end you felt really good and could have run more. Isn't tha amazing how that happens? Great workout!

Hi Carolyn! Thanks, it is not uncommon for me to start off my run feeling bad ... it is only a problem if it gets worse! ;-).

Congratulations to your son, by the way, he (and you) must be so proud.

Glad you had a successful workout. Going by feel seems to be a very useful tool! I never viewed it that way "in the old days" because my fitness level just didn't support it I think.

I hope you get the diet thing figured out. I'm a dedicated carnivore so I'm no help. (http://thepaleodiet.com/paleo_books/forathletes.shtml)

i am vegan and i sometimes feel exactly what you are describing. sometimes after races i do not have a desire for food, even for several hours after a marathon. it's frustrating because i know i need it. for me, "loss of appetite" symptoms seem to come from a lack of B vitamins or low iron levels. i used to take ferrous sulfate, a liquid iron supplement that seemed to remedy my anemia and helped a ton with my energy levels and re-gaining my appetite. i am definitely not a nutritionist or a doctor, but i would say you are correct that your loss of appetite is due to a nutritional deficiency somewhere in your diet. maybe a blood iron level test? or maybe you just need more protein? i hope you can find your appetite again because with your mileage you need LOTS of calories!!!

and finally, great run today. way to pick up the speed and finish strong!

Thanks Sno!

Hi Allie, you are vegan - that is cool. I would love to be, but I am too lazy to think up ways to get protein without eggs and cheese. I think you are right - I will up my spinach and tofu this week and see how things go ... I also could be a little dehydrated. I doubt I am anemic (yet) because in general I feel pretty good - but better to nip these things in the bud at the first warning signs! I kind of thought about vitamin B too, it has been a while since I paid attention to that. Maybe I will supplement a little while I figure out how to increase levels in my everyday diet.

I was pretty happy today - in a couple weeks I have some serious MP runs, given how this run felt today I am not as nervous about them now!

Hope you have a great week!!

I don't think that workout looks easy, and I've done a workout similar to that. Did you have to do a lot of looking at your watch to keep track of the pace change every minute?

Nope ... the old fashioned running watches come with an "interval" timer - I set it for 1` and so every 1` it beeps at me ... no watch looking at all (except to make sure I am counting correctly - after about 9 I sometimes lose count).

That workout looks kind of fun. I think I'll "steal" it sometime. It's for VO2, right?

Yup ... speed and VO2max.

I wouldn't exactly call it 'fun' - but it helps (I think). These are fast enough that there is some lactic acid build-up around 3/4 of the way through the workout - when you use that shiney new key of yours you can try this on the track - it is similar to a 200 meter speed workout (with about 100m recovery jog).

Are you anti-Irish? It's St. Patrick's Day! Happy Tuesday - indeed.

Sure, rub it in. But I notice you left out summer in #5. How do you deal with the heat in the summer. At least it's a dry heat, right?

the title was: "Things I love about running in Arizona" -- things I hate will be forthcoming on a "not-so-good-day" ;-).

I forgot one more for my list:

Spring smells so good here.

I really can't believe it is going to be any worse than summer in Nashville ... it was tough, but I will see for sure pretty soon!

Perfect weather for fall, winter and spring? What's the catch? Is summer 10 months long?

hmmm. I would say, from looking at average temps above 80F that summer lasts about 6 months here. The worst months average over 100F. It isn't actually the heat that gets to you though it is the sun is so darn hot. I don't know, I would think it is much hotter where you are though. I don't like humidity, so I am hoping I can tolerate the heat here - at least early in the mornings are supposed to be tolerable -- tough since I am not a morning person ;-).

Hope all is well with you Mike!

They warned me about 130F days, but I don't think I've ever experienced one. It does hit in the 120s though. When it gets hot enough, you don't sweat because it evaporates immediately. You just feel little pricks on your skin and the sun squeezing your head.

Right now, the weather's great. When I ran last night, the air was cool and it clear enough for stars to come out.

Here's hoping for no "sun squeezing your head" days for a long long while!!

How late did you run? Could you see by moonlight?

man and I thought corn fields and seeing an occasional deer was cool!

I ran around 7pm, since the weather is still mild. The moon wasn't shining too bright, but select areas are lit on base. I do need to get a headlamp for the summer where it doesn't cool down enough for me until past 10pm and less lights are on.

great workout today, bonnie! way to go.

Thanks Allie! I was a little nervous about it. The last time I did this workout was last year, I only did 4 of them and was about 7 secs/2000 slower (of course that was at altitude). I think it was a good stamina workout!

Thanks for your encouragement. Because of you, I'm shooting for 1:48.

At least you know you're building strength! Thanks for the good wishes. :)

It sounds like you had a great time at the track meet. It's cool that you got to talk to all those people.

I tried to live up to your expectation for me. I almost made it. Not quite.

Bonnie, you are such a track nerd! LOL! Love it! Love the lizard offerings, too.

Yes you did -- you did excellent ... for the record, I said close to 1:48, maybe a little slower ... I think you should be basking in your awesomeness right now!

Hey Burt - I am glad you enjoyed it ... it both freaked me out and made me laugh. He is not a very nice cat, so it is good that he has a way to show us affection ;-). They were all missing their tails, I hope they were not tortured for too long.

Wow, Bonnie amongst the stars!! Hope you start feeling better (maybe the lizard offerings will help!).

When we came to run Del Sol in February I was terrified of seeing snakes! So, I hear ya and I bet you did stop time!!!

Great run in the heat of the brutal desert. I do not know how you AZ bloggers do it when the heat comes on (and this is mild for you!) I am jealous of your winter running, however!!!

Those are some pretty high temperatures and then snakes and lizards besides, oh my!

There's a trail that I ran once that had signs warning of rattle snakes and I thought I heard one, but I didn't see any. I'm a little wary of running that trail by myself.

Good luck with your busy weeks. Enjoy Nashville.

I"m glad he slithered away...i'm also glad we don't have rattlesnakes around here! Just a lot of road kill LOL

... And fit it all in without getting heat stroke, bit by a snake...

If you are a bit quiet on the blog the next 2 busy weeks, we'll understand. :)

I doubt it will interfer with my blogging -- I consider blogging to be a part of my "running time" ;-).

Will you start running in boots, carrying anti-venom or wearing a turban and playing the flute?

Ha ha ha Mike, you crack me up. I don't like carrying things when I run, but a flute? Wow, I think I could do that! I like the turban too, no more bad hair days (most of the time I roll out of bed and get on my run looking like a Van Gogh interpretation of a punk rocker -- spiky hair on one side of my head).

I am much too much of a wimp to run in boots ... though with the turban and flute?? hmmmmm. I could start a new fashion statement.

That's some serious miles. You deserve a root beer float or two.

You are running a lot of miles. I'm glad you were feeling good this morning. I'll be interested to hear about your workout on Thursday.

Hi Carolyn! Hope you are feeling well today. You are brave, I would still be in recovery-mode if I had PR'd by over 17 minutes!

Yup, I have have averaged (max 76 miles) over 65 miles/week for over 6 months now (I run for time not miles so I am not sure exactly how many miles I do) -- I am hoping that all the miles with help come May! I am still not completely convinced that I will be able to break 3:30 - I need to just get over the worry and just get the first one over with!

My workout on Thursday is no big mystery workout -- just 10 x 800's (two laps around the track). It is just I haven't done these in a long long time (probably 2 1/2 years) and always hated them! Then on Sunday I have my very first 22 miler on a tough tough course in Nashville.

Hope you enjoy being with your family!

Hey Burt -- I agree, I am going to see if I can find one tonight!

Yasso's?!? I met him at Portland last year.

Envying your awesome miles, as usual! :)

Hi Sno, Happy Wednesday. Yes, Yasso's, I don't know if I agree that they will work, but it is a workout and Greg told me to do it, so I will! I really hate 800's with a passion, even my second favorite workout (3 x 2 miles) is better than 800's ;-).

Have a good day -- don't envy my mileage too much, I don't feel very well these days ;-) I feel like I am 80 years old and rickety.

I often feel fine on the run, then feel something stretching afterwards.

Have fun with your meetings today.

I read once that a large percentage of running injuries occur while stretching. Of course, I may be impartial to that little bit of advice since I stretch so little! lol Good luck with your busy week. :)

I can believe that if you have an inflammed/tender muscle or tendon and you overstretch you can do more damage than if you don't stretch. For me, I have found that gentle stretching (yoga, pilates and stuff that is developed by my Egoscue guys) has helped me stay flexible, which supposedly helps your stride/biomechanics. But, I do know there are a lot of people who don't stretch and do just fine too!

Great workout, looks like you are on track (I think you can get the sub-3:30 based on your training).

Good luck with the long run on Sunday.

Thanks Jeff! From your lips to God's ear (both on the marathon and the run this weekend!).

Looks like you are doing pretty well these days too - I am keeping track even though I post that much.

Have a good day.

Thanks Bonnie. Training is going well, but I am getting tired and ready for the big mileage weeks to start slowing down to feel rested for Boston.

Keep up the awesome training!

I hear you -- I find myself wishing for those runs when I feel "great" -- did I ever really have those or is it a figment of my imagination?

Get lot's of rest Jeff recovery is the most important part of your training right now! I can't wait to track you at Boston -- I always love to be able to root for my friends and get immediate feedback on how they are doing!

Geez Bonnie. You're number one on the mileage board right now.

GREAT GREAT workout today!!! you are definitely on track!! keep it up. and you made it to the top of the mileage board!!! :)

Only because I 'pre-blogged' -- it is scarey and I can't wait until someone knocks me off ;-)

I am tired Allie! I think your MP workout is a much more specific (and smarter) workout right now!

LOL! Did I mention Allie's hot on your heels followed closely by Jeff? I on the other hand am sitting pretty at 120.

I am not sure I would use the adjective "pretty" Burt -- well, except when you have your wifes initials shaved on your chest.

I'm sure you'll get under 3:30 in your marathon. Good luck with your long run on Sunday.

Great workout, Bonnie! I look at Yasso's and want to do them someday, but man - talk about courage! First, there is the hard, uncomfortable work. Then you also have that prediction factor hanging over your head. The pressure! I guess that is why they've never moved off my "someday" list and on to my "today."

Oh my goodness! I just looked at that link! It's gorgeous. Is that where you are running on Sunday? I hope you get to see the monkeys.

Hi Sno -- Yes, that is where I am running on Sunday - you would love it. You know, you should run the marathon there someday (I was actually toying with the idea of doing myself). Trent (the guy who directs it) is a super guy and it is truly a nice event -- not for a BQ, but a good training run, and possibly a destination marathon if you have never been to the south. The Smokey mountains are three hours away and it is really pretty there in the Fall.

I think Yasso's are overrated for marathon prediction, but they are a good VO2 max workout.

Travel safely and good luck with your upcoming high mileage weeks.

It's nice to have a little confidence booster. I don't know about you, but I sometimes sell myself short, and don't realize what I can do. I'm sure you will PR in the 5K and 10K this summer.

Recovery is also nice.

It sounds like you had a rough day. Enjoy your time in Nashville once you get there and I hope your luggage finds you.

I guess it pays to be polite. I may try it one day.

I know what you mean, getting frustrated over kinks in The Plan. I'll be checking back to see whether you got your cool 22. I was thinking of you this morning while *I* was doing 22; I didn't want to tell you before that I was planning that because I wasn't sure what state I (or my family) would be in this morning. All is well, however. Cheers.

Sno!!! I am so glad everything is ok. You are ok aren't you??? man, oh man.

Yes, thank you! I'm fine. Yesterday I felt completely wiped out but having him home and getting plenty of sleep made a huge difference.

Yay!!! You are going to be golden at 26.2!

Thanks Sno! I am glad that you had a nice run today ... I know how much you miss the miles!

Way to go! You'll have no problem in your marathon. You will definitely be an age division winner.

Great run today. When is your next race?

Nice run! At the top of the mileage board as always!

Whats your marathon PR?

Hi Edrickt ... I am sure that will change over the week!

azdesertmonsoon, I don't have a PR yet! I am running my first marathon in May. Luckily, no matter how it goes this one will be a PR ;-).

Great job!

Awesome run! It must have been very thrilling!

I just assumed someone who consistently puts in the mileage you do must have ran a marathon before. Good luck hitting sub 3:30.

Barry -- I am sorry, I just realized I hadn't answered your question. I am running a marathon on May 3rd or so. Either Eugene, Lincoln Nebraska or maybe one a week later if I get a cold this week!

You are racing Salt Lake 1/2 and then Ogden right??

You are SO ready for your marathon. And 3:30? You review that goal! You will do MUCH better.

Good luck.

Enjoy your time in Nashville. It sounds like you're making the best of it and having some great runs.

Sounds very pretty. On my afternoon run today I thought about you and your doubles - PM runs are horrible for me. So bravo to you!

Hi Sno, actually, for my PM runs the hardest part is just getting started. I actually feel much better in the afternoons (my legs body is warmed up by the end of the day).

Hope you are doing well. Happy April Fools day!

Good job at taking care of yourself. Enjoy your nostalgia.

So whose going to be the next coach?

I think you're smart to back off the second runs if you're spread to thin with otherstuff. Remember you once told me the importance of getting to a race healthy.

Hey Burt! Good luck in the 1/2 this weekend, I sort of debated on trying to get up for that (as a training run), but the whole canceled flights this week messed that plan up. ha ha ha, enjoy your nostaglia! I like it. I will try to enjoy that as much as I am enjoying 14 hour workdays ;-).

hello Monsoon! Not my problem, my coach is paid for already ;-).

Hi Carolyn ... it is only one run, and only 4 miles so it just means I won't hit 80 miles this week. Really, in the big scheme of things not that big of a deal, I am trying to live up to my current goal of not running just to hit mileage goals ... Yup ... getting to the finish line is the most important goal -- good memory, that's the best thing as being as young as you ;-).

I hear you on the tough scheduling. Great runs though. You are really cranking up the mileage!

Oh dear, don't run sick! It will just take that much longer to get over it. Especially sore throat! Once you're done with work today, Dr. Snoqualmie says sleep, sleep, sleep! And when you are not sleeping, mega dose water, vitamin C and vitamin D. (http://www.webmd.com/cold-and-flu/news/20090223/low-vitamin-d-levels-linked-to-colds)

Funny - this is a disagreement that Dean and I have every time I get sick. He is like you - he takes time off as soon as he starts feeling sick. I generally just back off training but run through it as long as it is above my chest (e.g., cough or stomach illness I won't run). If I can go to work I can run is my motto.

I don't think he gets better any faster than me - but he disagrees ;-).

I remember when I was younger (much younger - like undergrad in college) I had pneumonia (diagnosed with x-rays and everything). I was an avid volleyball player (not good enough for college team, more like an ok intermural player). We had a game/practice (more like fun since it was 2 on 2 beach volleyball versus 6 person indoor which we played) scheduled and I went and played even though I had to stop and cough on the sidelines for about 5 mins every few minutes. I went to bed thinking, "ok that was not smart, I might just die". I woke up the next day feeling like I was almost cured. Probably just the antibiotics working despite my idiocy ... but I have used that mental justification ever since!

Have fun at the mines!

I'm glad to hear that you're keeping the cold at bay. I hope it doesn't get you.

Welcome home. I hope you thought of me as you passed through Denver.

I did think of you Carolyn. I actually thought I saw you - someone who looked remarkably like your newest blog picture walked past me!

I am so hoping the cold does not "take". Though right now I am feeling pretty bad -- you know those days before you get a runny nose, etc. when you feel worse than once your head gets stuffy? That is how I feel. I am hoping that now I am home I can get more sleep!

Mostly, I hope I don't miss my workout this weekend - in which case I might have to postpone my race for a different week ... and a different race!

Whoa! 40-45 gusts! Sounds like January in Snoqualmie WA! lol Good luck with your grants.

Hi Sno!

It gets pretty windy here -- they call them "red flag" days (because they are a severe fire hazard day ...).

take pictures?

I"m feeling under the weather as well...I think it is just going around! Drink some tea--seems to be helping my scratchy throat!

We should form a club. I'm developing a sore throat as well.

Nice miles :) I hope your weather is great down there :) It's pretty today :) Good luck with the 20 miler on Tuesday:) WOW!! That is a ton of miles ;)

Glad to see you are feeling better. You should be in fine shape on Tuesday. Have a great day!

Hi Marion, I am getting spoiled, it is beautiful here right now. PERFECT weather for running. I hope you guys get some good weather soon! I am pretty happy with my ability to run a little higher mileage this year. So far, I am adapting pretty well. I think it is because I ramped up pretty slowly (over the course of a year).

Happy Sunday. I really enjoy reading your blog. You are such a positive person and are always so encouraging to everyone, you are a very special person (she says from 400 miles away and never having met you in person!).

It's great that you're feeling better. I hope you feel well enough tonight to do your extra 4 miles, but don't sweat it if you don't. You're getting plenty of miles in.

Hi Carolyn, try to get some rest today and take mega-vitamin C (and zinc if you have it)!! I hope you beat this thing. Happy Sunday.

Bonnie- You are too nice :)

I have been taking that Emergen-C stuff all winter and I really think it has helped. I have been able to ward off pretty much everything my HUGE family has brought home (there are EIGHT of us ;). It has also helped with my feeling this past fall of being "off" nutritionally as I have upped my miles. I take two a day if I feel something new might be trying to make me sick ;)

I'm glad you got out for your even run, but I hope you didn't overdo it, what with getting lost and all. Take care of that throat.

For the record, I've been taking Emergen-C every morning for quite some time, but I've been taking extra the last couple of days. In fact, I should go have some now.

Good for you with the Emergen-C ... I hope it pays off, that has zinc in it too doesn't it? I have my fingers and toes crossed that you fight this thing Carolyn.

tomorrow is my day off (from running), so hopefully all will be wonderful by Tuesday!

Do you split your 20 miler as well? Just curious b/c you split Sundays run.

Hi April! no I have one long run a week and then 3 times a week I run two times a day (plus 2 recovery days). This allows me to get in extra miles. This Sunday I ran what I normally would run on Tuesday and tomorrow I will be running 20 miles with the last 8 at marathon pace (my usual long run).

I have thought about splitting runs but I didn't think it added benefit to the whole mileage b/c it wasn't all at once...if that makes sense...

Hi April. I started adding extra runs when I was maxing out on singles. Many people advocate singles based on running more than 70 mpw; Since I am slower, I base it on number of hours I can run in singles (based on work and how much my legs/body can take all at once).

Before I started running doubles I was training primarily for 1/2 marathons running about 60-65 mpw (8-9 hours/week for me) and it looked like this

Tues 90-105 min (10-12 miles - easy workout)

Wed 60-70 min (7-8 miles)

Thurs 90-120 (10-14 miles - hard workout)

Fri 60-70 (7-8 miles)

Sat 70-80 (8-9 miles)

Sun 12-16 miles (occasionally hard workout - fast finish or progression run)

I couldn't really do much more than that on singles, it took too much time and I got too tired (not able to concentrate at work). So, I started to add 3-5 miles three times a week which bumps my overall mileage up 9-15 miles week.

I think that anytime you can increase your mileage by running doubles it is good, but you need to make sure that you can run some medium long (80 + minutes) and long (105 - 120 min or more depending what you are training for) runs during the week as well. So two 5 mile runs are not necessarily as good as a 10 mile run, unless it is the only way you can run 10 miles that day. Jack Daniels suggests that 30 mins is the minimum time on your feet for any benefit (although he also says any time is better than no time!).

I hope this helps.

I see. thank you for explaining that to me. I may consider doing that when I start adding more mileage again. NOw that i have my shoes figured out I may consider running a 1/2 in the summer or fall...

Awesome run Bonnie, you are looking great for the marathon.

You are awesome.

Thanks Josse, I am pretty surprised to tell you the truth! I have been dreading this workout.

I don't know about that Burt, I would give it up to be as witty as you ;-).

I'm not that witty. I'm a phony.

Excellent run! You are going to get an awesome time in your marathon and win your age division for sure.

I haven't done a 20 miler yet. I was supposed to do one the week I was in Utah, but ended up doing a mock half-marathon PR with Sasha instead. So now I'm going to do it this week.

great running bonnie. you are so ready!

Thanks Carolyn, you will have a great 20 miler, the difference between 18 and 20 is not really a big deal (in my opinion).

Thanks Allie, I am still nervous, I did not feel like running another 6 miles today that is sure ;).

That's a great workout, Bonnie! Especially considering the heat! I feel faint just thinking about it. Congratulations.

Thanks Sno - man it was so hot, I am faint remembering it! There was this very fast woman running the opposite direction about 2 miles before I finished. As I was cooling down in the parking lot (and drinking my oh so well deserved water) she ran by and said, "you know, I just want to die" - and she was only doing 5 miles - though she was really booking along.

Luckily, Dean is a very smart guy. He warned me in the morning to take water often at the beginning, so I had water at 30-60-90 and again once on the way back. I might have skipped the first couple drinks because it wasn't bad then and it would have made the run a completely different experience. It easily felt like 90 in the sun - the sun is super hot here when it comes up.

I hope you had a nice day skiing! Did you like the article?

I am still contemplating Eugene -- I might just see you there!

Yes, the article was fantastic! I just PM'd you about it, and some other issues. I would LOVE to meet you if you run Eugene. Will Dean come as well? If not Eugene, another race someday I hope. :)

For anyone who wants to see the aforementioned article, go to http://petemagill.blogspot.com/2009/04/morning-read-goin-to-go-zone.html

I'd say Burt sits at his keyboard a good 14 hours a day crafting his wittiness. Total jk.

Bonnie, nice job. It will be awesome to watch your first marathon. You are doing it the right way. That heat will sneak up on you and zap the life out of you. Were you dead the rest of the day? My first year of marathon training really wiped me out, I'd basically be a basketcase the rest of the day, too tired to keep it together :) I bet you are taking them in stride.

She's got me figured. This took me 10 minutes to write. And there's nothing crafty, witty, or funny about it.

ha ha ha ha Burt! you always make my day.

Michelle, I still feel like I am missing a few brain cells after Tuesday! I was so very tired, and I had to go to work and work on a talk! I hate to tell you this but last night I actually said to Dean, "when is this stupid race going to be over, I feel like my whole life is being taken over by training for the darn thing!". All I do is run, eat, work at 3/4 capacity (brain-wise), eat, run, sleep. Nothing else ... and heaven forbid I have a tough week at work, because then the sleep goes out the window ;-). But, I will tell you, as soon as the words were out of my mouth I thought of you, and felt pretty blessed to be able to complain.

Feeling better than you thought you would is a good sign. You didn't say what your three options are for tomorrow, but maybe you can go with one of the more aggressive options since you didn't seem to feel too bad today.

Good luck with your talks. I'm sure you'll do a great job.

Hi Carolyn,

Glad to see you had a nice run today, and that the weather is co-operating with you (and you writing in complete sentences again ;-) ).

Actually, I would probably go with the least aggressive since this is going to be a tough week mileage-wise. I am not willing to take the chance of missing any more runs (especially because of injury) this close to the marathon. However, it is not really a matter of aggressive or not, it is a matter of what I can effectively work on give where I am in my training cycle.

I can choose to run a 3 x 2 mile tempo interval workout (10K - 15K pace); a 5-8 mile MP workout; a hill workout (8-10 up a hill that would take 60-90 secs to get up); all of these with warm-up and cool-down would be a total of about 15 miles total (3 miles wu and 3 miles cd). Right now I am leaning towards the MP run, since I am running my fast finish runs too fast; I need dial in MP better.

Have a good day!

Hey Bonnie! I'm married to a statistician! How about that? I hope your talk goes well. Thanks for all your input lately.

Hi Sno ... I forgot to ask, where did your husband go to school? Dean got his PhD from U of Washington (but went to Cornell for a year too). I got my PhD at U of Colorado ... the stats community is pretty small, we might have crossed paths at some point!

He went to UT Austin and is in actuarial sciences now. Fellow, SOA. You all can chat about sub-obtimization and t-tests in Eugene. So you are "Dr." Bonnie! Awesome!

So it felt way easy? I wonder what this means :)

Well, it felt easy those stupid ones that were the pace they were supposed to be at!! The path is marked every 1/2 mile (though some of the markers are hidden in wildflowers at the moment) - I would hit the 800 just about right on target, sometimes a tiny bit fast, and then somehow by the the time I hit the mile marker I was running tempo pace. I don't think it comes close to meaning I can run anywhere near this pace for a marathon -I really think I will be need to be pretty darn focused to touch a 3:25 - and if I go out too fast I might barely hit 3:30. Who knows, the marathon is a different beast than anything I have ever done ... I am completely out of my league at trying to guess. I really would rather end up being slower than what I can acutally do (but hopefully at or under 3:30) - and just prove I can do it - than to die a slow and painful death the last 6 miles ;-) - at least this first one anyway.

Thanks for keeping track of me ... let me know if I am doing anything too stupid ;-).

You are so good about trying to run the right pace. I consistently run specific-pace workouts faster than I'm supposed to. And now I've got Sasha telling me to run as much of the first part of the marathon at 8:15 as I can, when the pace I need to get the time I want is 8:47. He thinks I should build up a cushion so that I can go slower the second half and still get within my goal time. Who to believe and what strategy to take - it's hard for a 1st time marathoner to know.

At the end of the day, you have to figure out what works for you. I know what you mean by being confused. I run the way I do because I have found this is what works best for me by trial and error. You will find out what works best for you too.

I have to say that the "banking time" strategy has never worked for me. The worst races I have ever had were ones that I went out too fast (both worse in terms of overall time and how horribly bad I felt at the end of the race).

My two cents---banking time does not work for me either. I have only run one race that was not a negative split (Moab this year). Maybe I do not give it enough at the beginning of a race, but I prefer to pour it on in the second half and give it all I've got. Now, I have only run 2 marathons (one with no training as a spur of the moment thing) but I did qualify for Boston, so I know a little (very little, mind you). I think that is what all of the training runs are for, so that you can figure out what works best for you. Many of the people I run with would choose to bank time becasue they struggle at the end. All I know is that in Moab I cam out to fast and it nearly did me in the last 3-4 miles.

Bonnie, how consistently does a person even run a marathon? Your pace changes with the conditions (hills, tailwinds, etc) when you run a marathon, too. I always assumed that a MP run should just mean that my average pace for the entire run be around MP. Maybe I am wrong!?! Great run no matter what. You sure are FAST!

Great point Kelli (about the average pace) - this run would still be faster than MP, or what I assume would be the best I can hope for at this point.

I think that you are right though, we all have our strengths and weaknesses and training (and races) is where we figure them out. You have a lot more experience than me with the marathon that is for sure. The problem with the marathon (and to a smaller extent the 1/2 marathon) you don't know that you went out too fast until it is too late! Since this is my first, I am planning on running more conservative. I am trying to use my training to "feel" what MP is supposed to feel like.

By the way Kelli, I find it absolutely amazing how you ran Moab and Riverton so closely together and got the same time! WOW.

Marathon pace does feel kind of easy for a shorter run, but not too easy. It is just a matter of messing with it. I think my MP workouts are my favorite, I am pushing it a little but not enough to make it NOT FUN.

You are going to do great. WHEN is it in April?

May 3rd actually. I wasn't sure how the timing was going to work out when I wrote that. I think it will be the Eugene marathon. I need to get tickets and sign up this week -- I know it is a little late ;-).

Better late than never! I am excited to see how it goes! I was so freaked out for that first marathon, but I had not trained at all. The 2nd marathon was GREAT, though. Being prepared makes a big difference.

I am seeing this posts in a weird order on my e-mail. SORRY. Thanks for the comments about the 1/2's. Here was the difference: I ran Riverton for fun and when I run for fun I do better. It was a small race, so I was having a blast chasing the only two people I could see and never being passed. In Moab, I was tired, hungry, went out too fast, and was getting passed left and right CONSTANTLY. I am okay with being passed, but just not so used to it at the end of race. I am usually the one passing at that point (me and my negative splits).

ANYWAY, Riverton was definitely easier, too. Moab is a hard race. If you reversed the order of the two I would have been in big trouble.

I can't stick with my Mp either. I find in my mind, I am always trying to push a titch more and end up at 1/2 MP. It must be a girl thing ;) Great run :) You rock star you!

Bonnie, maybe someone should get you a Garmin. ;) I know you are very consistent without one and I bet that your consistency will carry over to MP soon enough. Or perhaps borrow one for a while? A whole mile is a ways to go before finding out where you're at. Just a thought.

Carolyn, I am starting to rethink the positive split issue myself. I have gone over my race reports from my past 3 marathons (the PR was pre blog for me, so I know that's not one I can share with you), and I believe I will do better being a bit more conservative in the first half. On the other hand, if I am fading a bit in the Dark Miles (mile 21-24, for me) I am not going to let it blow my confidence so badly that I give up, which has happened in the past.

Hi Sno, nope, I will not be buying a Garmin anytime soon. I am OCD enough as it is and I have spent 4 years trying to get away from being a mileage/pace runner; I like my watch and running by feel. When I really need to know how fast I am going the the second I go to the track!! Seriously, I do like the freedom of not having a garmin - I wish I could throw out my watch, but I can't.

hi bonnie, im lysa, i got your name from sno's blog. you seem to have really good advice on working up speed. So tell me where do i start? ive always just run at my "pace" and i want to start improving. Whats the best method to do that? Say on a 4 to 5 mile run?

Hi Lysa, this is just my opinion,there are many out there ... but the easiest/safest way to start building speed is to interject some "faster" runs within your run. Maybe on your next 5 mile run, run the first 2 miles easy and then do 5-6 "really fast" sprints for 25 secs; take a minute in between each. Over a few weeks (3-4) get up to being able to do 12 of them. These are not hard on your body but can really work on practicing leg turnover. After you have done these 1x a week for a while start increasing the length of time you do them (e.g., 40 secs and then a minute). After a while you can learn how do many of these (called fartleks) in the middle of your runs! I hope this helps.

I love running garminless!

So sorry Bonnie... they were not 80 year old lady legs... they were mine :) But I'm sad to say that yours didn't help me this morning so you can have them back :)

9 min. miles isn't all that slow, is it?

Way to take one for the team, though.

ha ha ha ha very nice Metcalf!!

Thanks Burt, I am happy to help out the team as much as I can ;-).

So it turns out your human like the rest of us. I'm sure you'll be able to send this old lady legs back where you got them.

not only am I human, I am likely much less perfect than most, not that I am bragging ;-).

I think a bunch of us have been struck by body snatchers from the Planet Geriatrica today.

HAHA. wow. the blogging universe must be in sync today. crazy! hahaha.

The way you started this I really thought something bad happened! I hope you get your legs back tomorrow...I feel your pain!

So if an 80-year-old woman runs 7 miles at a 9 minute pace, then how old and what gender are my 3-miles-at-a-10-minute-pace legs?

Old lady legs, Bonnie you crack me up! I hope your regular 20-year old stud girl legs are back in your body today :)

Happy Easter Bonnie (bunny). Say hi to your mom for me.

81 mile! Wow! You are a machine. I'm glad you're feeling better today. I guess that 80-year-old got her legs back.

Have fun with your mom!

Those shoes are very eastery!

Yeah, those are cool shoes. Happy Easter to you!

Nice job on the tough long run. You did great!!

The things you'll do for a root beer float. What would you do for a Klondike Bar?

It is all Burt's fault, I usually don't eat any sweets (I am a salt type of person) -- but ever since he started talking about root-beer floats I have had a hard time not thinking about them. I figured sneaking one in wouldn't hurt. Basically, I wouldn't be motivated by a klondike bar ... now a bag of popcorn? That is a different story!!

Yes! Yes! Yes, Bonnie!! You're learning. Hahahaha. You're the best.

Thanks for sharing your discussion with Greg. I'm really going to have to think about what you wrote. It's kind of the opposite of what Sasha told me to do, and I've got to decide whose philosophy I'm going to follow and what approach I'm going to take.

Well, as I said before ... it is all trial and error. This might fail miserably for me ... but it plays on my strength of finishing faster than I start. I do it on my training runs, I have done it most of my races for the past 2 years, and it seems to work for me. Everyone is different. I have to say that Sasha's advice pretty much goes against everything I have ever read, but he has a lot of personal experience and he has run with you - and pushed you through some impressive paces.

This is very interesting, Bonnie. I wonder, does Greg know we are all getting benefits from him? Tell him thanks from a hanger-on. ;)

All in all, I think it is a wise strategy. (Carolyn, I understand your dilemma. You've had Sasha's input face to face, so only you can decide what is best. And I know you'll have a blast either way!) I will quote (roughly, because I cannot remember the exact) my beloved Deena, who said that the marathon is not like any other distance. Of course, you've experienced some pretty long runs and your training is so awesome. But you don't *know* until you know. Sorry, but I don't know how else to put it. After tapering, when you're in those post-warmup, pre-exhaustion miles (for me, 5-16), everything is going to feel so incredible -- like you could do it all day, like you are immortal. It "doth not signify." If anyone has the True Grit to finish fast, it's you. So it makes sense to set it up that way. I think your goals are right on! I'm so happy for you, because I know you are going to have a great time and learn so much.

Ohhh Dean this, Dean that :) ha ha...

You'll do great, and you are amazing!

Bonnie, I'm so impressed with your build up to the marathon. Barring some unexpected circumstance, you should do great. Your plan of starting conservatively is a sound one. You will have a great experience if you run negative splits. You may be able to do 3:25 even if you start on 3:30 pace. I was able to run even splits in Rotterdam off of only 55 miles a week at peak, and it was as good experience as could be, given 85F weather and the whole marathon being cancelled in the middle! Your training has been much stronger than mine was, so you really have nothing to worry about, except your hydration and carbs intake (but I'm sure you have a plan for that). Again, very impressive training!

MARIA!!! I have been missing you so much. I was planning on emailing you this week -- I have been worried. Thank you for your encouragement. It has been a long haul I have to say! I did finally PR in the 1/2 which was my impetus for trying a marathon, but I don't know if I will be "a marathoner" after this!! Are you going to catch us up on your blog or do I need to email you offline??

Bonnie, I've been planning to update my blog for weeks now. I will try to do it today, now that you mentioned it! The truth is, there is nothing exciting in my running. Thanks for remembering me, though :).

Sounds like a great workout!

So you like running into the wind? I had to run into the wind just a bit this morning and I didn't like it too well.

That's a neat workout. I have a hard time keeping track of more than 5 or 6 repeats though.

Mike -- I do too. I have to look at my overall time to keep track after 8 or so! I have the same problems when I do shorter intervals at the track. I get mixed up on how many I have done! Longer ones are easier to count down from.

Carolyn, I don't actually "like" the wind, just like I don't like uphills, but they both are biomechanically less stressful on my body (which is why I have problems with downhill courses) and running with strong tailwinds can be similar to running downhill -- for some reason I over stride (I am a weirdo).

Glad you got in some pleasant running before hitting the numbers. My husband has had to write grants for a local organization and I know what a pain they can be. Well, at least with a deadline you know it won't last forever! The timing stinks though. Are you consciously tapering right now?

ha ha ha ha ... I knew the "tapering" discussion was going to come up soon. Greg doesn't really 'taper' in the traditional sense. My volume will go down slightly in the last two weeks, but my actual workouts will look about the same, and maybe more intense(http://runningtimes.com/Article.aspx?ArticleID=14759&PageNum=1). This might be my last 75-80 mpw, but I will likely be near 70 mpw next week and still in the high 60's the following week. It kind of depends on how things are going, this is one of those times in the training schedule that Greg and modify days and tweak things regularly.

I think it is actually good for me to be so busy right now, it keeps me from obsessing too much about the race!!

Bonnie, you're a stud. I'll hit 80 miles on a good month.

That's making me laugh - the talking exercise! Weird to think I was running in about the same temps as you today.

I've been meaning to ask: do you communicate with Greg all by phone and email or have you met (or do you meet) with him and has he (or does he) watch you run?

Your mom is coming, how nice. Have a good time.

Hi Sno -- I am glad it was nice for you today!! It looks like you had a very good run!

Greg and I communicate mostly by phone and email - though I have run with him several times over the past 6 years. I am assuming you are asking because of form issues? I have an "in-house" form expert in Dean -- you will understand when you meet him (he has been a pretty competitive runner since high school and he is nearly 50 now), and even more if you see him run. He is very fluid, and has been working on some form issues recently to ward off persistent injuries.

I did meet a guy named Nobby Hashizume a while ago who used to work with Arthur Lydiard and coach a Japanese marathon team. He was telling me a story about a woman marathoner who had the most horrible form. Everyone kept pointing out to her how much more efficient she would be if she were to fix her form. It got so she couldn't even run because she was so focused on trying to run the way everyone told her she should. Finally, Arthur Lydiard just yelled "just run darn it!".

Anyway - I am not completely inefficient, but I think many of the times when my form suffers it is because I have other biomechanical issues going on (like right now my piriformis is really acting up). I try to get those things fixed up right away (ART or cross-friction massage). I don't think about it much. I just concentrate (and overly so probably) on, how I feel, how my breathing feels, how much more I have to go, and 'wow, don't trip over that rabbit'. That is when I am not talking to myself ;-).

Have a good day!

I would have laughed if I'd encountered you on your run talking about Peter Pepper or the rain in spain. I will ocassionally say something outloud like, "I can talk at this pace," but I don't do that a lot.

I used to always read Nobby's posts on one of my former forums (RT or coolrunning maybe?). Yeah, he's great. Thanks for the info. I was wondering about form issues a bit (aren't I always?) but I also am just really curious about how the coaching thing works. :)

Next time try:

I'm not the feather plucker.

I'm the feather plucker's son.

I'm only plucking feathers, 'til the feather plucker comes.

Ha ha ha ha ... Mike, I can't say that sitting at my desk let alone while I am running!

Those early morning meetings can really get in the way of running. Don't these work people know that running is a priority? ;)

A bloody infected blister sounds like no fun at all. I hope it heals soon. You're lucky to be able to go to various specialists for whatever ails you.

Have fun with your mom. Come see her in Colorado some time.

Sorry about the back pain. I hope a good dinner with your mom helped distract you from it.

Hi Adam, are you submitting a challenge grant? Didn't you submit an R01 recently? Have you heard anything yet or is it a July review? By next Tuesday I will have worked on the stats/method section for 7 challege/competative supplements. I still am hoping to submit my own K25 on June 12th, but I am so far behind because of the challenge fiasco ;-). Last I heard u of arizona was thinking there would be over 400 submissions next week! I am sure all the big research institutions are seeing the same pattern.

I am glad to see you are working back up to your running ways again, though it sounds like you needed a little break (physically and perhaps mentally).

Thanks for the well-wishes ... right now my back hurts because of the exercises I have been doing ... but they are really helping stablize my lower body so it will be better in the long term (and it doesn't hurt much when I run). Take care!

No NIH stuff for me yet. I'm still a "baby". I submitted a JDRF and an AHA renewal. I guess the first is reviewed we are just waiting to hear. Sometime in May or June. Good luck with your submissions. I think Dale is doing some but my contributions to them have been more minor. My main work stress is a review and two revisions. So hopefully some publications coming up but I have to get them done and even working a couple hours each night I just seem to be forever behind. Not an efficient person most of the time I guess. The being back running is helping with the stress at least.

I hope everything continues to improve for you and I'll think of you next time going up Dry Creek. I definitely don't take as much advantage of it as I should.

Way to start out the running week! You are going to tear up the mileage board again.

Wow, I'm so impressed by your runs. You do so well with these big challenges. Fantastic workout! Tell you mom she should be incredibly proud of you! We are!

Hi Carolyn!

Hi Sno, I don't think this was any more of a challenge than yours was!! Greg told me to run the first 12 a little faster than my usual long run pace (probably to tire me out). I still don't think that this "MP" is actually what I will/can do come marathon day -- but I guess we will see. Thank you for the pride. My Mom doesn't really understand, but I am sure she admires my determination (and she wondered where I was for 3 hours yesterday, and asked if I was going to do it again in the afternoon like Saturday - man, that would be something!). Instead of a 2nd run I took her to the Botanic gardens, we walked around in the 90F heat (it is supposed to be 100F tomorrow) and then I treated myself to a prickly pear lemonade (sounds neat doesn't it? It is a beautiful pink color, not really as sweet as some lemonade). Plus I got you something ... you will get it if you are a good marathoner and keep up your amazing training ;-).

Oh dear - now the pressure is really on. hahaha I am not sure I can handle it. I have a little something for you too, for being my virtual coach. Nothing big, but you can have it whether you are a "good marathoner" or not. lol But *you* cannot be otherwise! I visited the Phoenix botanical gardens two years ago at this time of year and I remember just sweltering heat. I felt like I was in an oven. But it sure was beautiful.

Two weeks till your big day!!! I am soooo excited for you Bonnie, I hope we can follow you online! I'll be studying for my final exam (May 5) and thinking of you!

Hi Lucia, you are so sweet to remember! Yes, I am both excited and extremely nervous (and anxious to get it over!). I don't think Eugene has an online tracking, I would have Dean send twitter updates or maybe facebook, but he doesn't actually do well with that kind of technology (which is strange because he is an awesome programmer!).

Wow, finals already -- YIPPEE. Are you going to take classes this summer or just "Walter this and Walter that?"

Ha ha ha! I assume you meant Will this, Will that?

Well, I'll just have to wait till the results are posted or you write your report then, unless "Dan" learns to use facebook ;)

to answer your question, yes I'm going to take a class this summer... Microeconometrics - fun ha?

oh shoot! Sorry Lucia, I am brain dead - I love the Dan this Dan that ... very good.

Microeconomics is way more fun than macro (in my opinion). Sounds like a busy summer to me ... I took 3 quarters of Latin in the summer one time ... ouch, it was painful. I will be coming to DC for a conference in August. This time we for sure will catch up!

How do you run 8 miles at a 5k pace? That doesn't make sense to me.

1 minute at slightly faster than 5K pace, then a minute recovery then repeat 9 more times ...

Suppose I was a tube with diameter 10 meters and I rotated (ran) 5 rmp ... ;-) just trying to speak in terms you might understand better

Now I'm picturing you with a huge gut. I understand that perfectly.

ha ha ha ha ... yup, that would be me! But as long as my big belly hits the line in front of the person beside me I still win!!

Now that your done explaining things to the smart guy, how about breaking it down for me in terms of rocks and potatoes.

I am a potato (with a big belly apparently) and I am thrown 2 feet and then I sit there and am thrown another two feet, and then this happens 10 times - while a rock (with a smaller belly), gets thrown 3 feet in the same amount of time. Who is the most tired at the end?

I'm even more confused. I need pictures. Preferably in color. Take that back. I would like to color them myself.

You two are too funny.

When I was pregnant lo these many years ago, I would always think I had arrived when I could walk towards a wall and my belly would hit it before any other part of me. Not exactly on topic, but it's what these comments made me thing of.

14 hours of work! Yikes! No wonder you didn't sleep well. I hope you're able to get nice and rested up for your marathon.

I was never very good with word problems and this sounds like a lot of word problems! I"m glad work will be letting up soon...that is always nice!

Reading this discussion is like entering a party that is in full swing. I feel clueless. So I'll just say, nice workout Bonnie, and good job surviving the crunch. Hope you start sleeping better.

Silly conversations really, I am pretty punch drunk today. I haven't survived yet, but I can see the finish line!

Steady, mate. The money is in the bank. We all saw you put it there. Nothing can take it away; it's there.

Your training has been fantastic, inspirational, and strong. We are going to have a great time at Eugene. Stay the course. Breathe. Have a drink of water. Have a carrot. :)

ha ha ha. Thanks Sno. I am not quite hyperventilating yet, but close. I think my scale is broken and stuck. Carrot ... now thats the ticket.

Hey, you're freaking me out! But Sno is right. The money is in the bank.

It's interesting how anxious we all get about these races even though they're really "just for fun."

Maybe you should stop weighing yourself.

I bet the pounds are from latent muscle cells. They can grow now that you're not beating them up with 80 mpw. Way to go, She-Hulk!

It sounds a lot like water weight to me. In case it helps: my favorite natural diuretic is Nettle tea. Add mint for flavor.

ha ha ha Burt - now I have to worry about being green in my pictures as well??

Carolyn, I am a superstitous about "optimal racing weight". Kind of like Bull Durham - though I do wash my udies and shave, etc. ;-).

Thanks for the info Sno, I might have to stop by the local co-op and see if they have any nettle tea. I think the scale is "stuck" - Dean said he was 1.5 pounds heavier yesterday too - and he is much more worried about weight right now since he is not running as much.

Sorry, Mike, I meant Mike -- it isn't easy being green.

You are fast! you are on Fastrunningblog! LOL No seriously when you talk about beign slow I giggle b/c you are the opposite of slow...And really what is up with tenure being messed up b/c of running? Your bosses should think hey she is dedicated she has drive...give her tenure!

You really do get the heat down there. On the balance, I'd have to say that I'd rather run in the cold than in the heat. You can wear lots of clothes to stay warm, but you can only take off so much to stay cool.

I'm glad that you've got a miracle worker to help with your ankle/knee. And yes, I suppose 70 mpw could certainly cause sore quads.

Holy cow. That is very hot! And look at your miles already this week. WOW!!!! I am glad the DR was able to help with SOME of your issues. The rest are part of the "job" I guess. Funny.

Have a great week and weekend!

Eugene weather is going to feel so pleasant for you. Though perhaps cold early on.

Great workout hitting your target pace on all the tempo repeats despite the heat.

So you were probably at your target weight all along. The scale was misbehaving.

Have a fabulous long run this weekend!

Yay for the target weight! So funny about the scale position affecting it, very glad you figured it out!

I need to find an ART specialist around here, sounds like a great thing. Good luck on your last long run this weekend!

Well, I don't know if it was the scale or water or? But, I am not as freaked about it today ;-).

Lucia - there is a "good" ART person near you: http://www.achieve-fitness.com/massage_therapist_washington_dc.htm

I really swear by ART ... they generally don't believe in "long term" care. Most of the people that I have seen believe they can "fix" you in a session or two.

Good luck at the talent show this PM Carolyn!!

My run won't be very long this weekend, just longer than most of my other runs. Good luck to you on your truly long run tomorrow!

Looking forward to seeing how you do in the marathon. You've definitely put in the work!

thank you Dave! If only that were all it took! I am getting nervous, but I am also hoping it will be a little fun!

Hope you are recovering nicely.

How lumpy is you bathroom?

Ahem, I meant your bathroom.

hmmmmm. Probably not very lumpy. I think it is a cheap scale (unless it underweights me in which case it is the best scale in the whole world). I am pretty sure it is just a psychological thing right now Mike ... I guess I don't have enough real stress and am manufacturing some ;)

Quit manufacturing stress!!! :)

Sometimes it's better to judge our weight by how our clothes fit... although some clothes shrink or stretch... so scratch that... You can usually "feel" it when you gain/lose weight somehow, right?

Thanks for the ART tip, I'll have to look into it (after my final exam, after my final exam...) :)

Good luck on your finals Lucia! I am sure you are going to do well, you have been so focused this semester!

The clothes thing is how I usually judge my weight. I am a little more diligent right now because I do have an "optimal" racing weight that I am trying to maintain. But after this marathon I will be a lot less worried about it ... I can't wait until this summer, I am going to take a few months and just run when I feel like it, ride my bike to work, maybe go on a backpacking trip -- all the things I don't normally do when I am way too obsessed about "training".

You had a great week of mileage for being so close to marathon. Have a great day.

Hi Sno, I just do what I am told ;-).

You have a great day too, it will be odd to run for so short of a time tomorrow.

See you in a week!!

Your penultimate taper week had higher mileage than my peak week. You go girl. You're going to have a fantastic race in Eugene.

Have a great weekend.

Hi Carolyn, I don't know if there is a high correlation between number of miles and "good race" -- but we can hope that there is some correlation ;-). It took me about 2 years to work up to being able to run these miles - you are far far ahead from the number of miles I could do the first couple years I was running.

Happy weekend to you too! My house is a mess and I don't feel like cleaning ...

Wow--I didn't run today--but I saw that it was 80 and I was like I can't breath...LOL...instead I will just wake up early tomorrow for a run so I don't have the it is too hot excuse!

Bonnie, seems like your coach is a little old school, me too. You have trained hard and smart. I look forward to your race report. What is the course like in Eugene? I sure your coach has your race plan mapped out. How is your running in the rain?

Stay Kool, B of BS Rools out

HI BRENT!!! So nice to hear from you. By old school you mean with the taper philosophy? I kind of thought so too, but this weeks mileage is about 6-10 miles less than my "usual" so it still is reducing the volume somewhat. The course in Eugene is flat - a few minor hills at the beginning and then just plain ole flat, no downhills, but no uphills either. Yes, Greg advised me to take it slow the first 18 miles - I just want to finish this marathon and try to learn as much I can from it, I "think" if all goes well I will be able to dip under 3:30 fairly easily (or that is my hope) - but I will likely hang out with the 3:30 pace group most of the race. I am nervous about the distance ... once I prove to myself I can run 26.2 miles then maybe next time I will be able to test pace a little. Based on my training and my recent 1/2 marathon 3:30 should be within reach.

So far, cross-your-fingers, no rain in sight, just nice and cool in Eugene.

This summer I plan on riding my bike more (22 miles to and from work) a couple days a week. I think it is easier to bike in the heat than it is to run ...

How are you feeling? Give my best to Sylvie!

Wow, we had similar workouts today. That makes me feel good (like I know what I'm doing, since I seem to be incapable of just following a written program). Your splits look great. I'm so glad you are feeling good! Can't wait to meet you guys. :)

ha ha ha ... you are capable of following a program, just a little stubborn, I think ;-).

I think your workout looked great Sno. I did not actually feel "good", just not horrible as I have of late ;-)

You are so ready for a great marathon Bonnie, no doubt about it! Take it easy this week and get lots of sleep!

It's really impressive that you call 7:48 not easy but not hard. That's really fabulous. You're going to have a great first marathon. I am expecting an age division win from you.

I appreciate your tribute to political prisoners.

Hi Carolyn! I doubt much that I will in my age group, unless a lot of fast women don't show up. I would guess it would take at least a 3:20 or so to win my age group in this race, I doubt a 3:30 will be in the top 5 -- but maybe. I might have a shot at some 10k's this summer though.

How long did it take you to build to 65 mpw?

Training looks great! Good luck this weekend in Eugene, enjoy the first marathon experience!

And there were the many months (years?) before that, of building your aerobic base, yes? That's a huge piece of the marathon puzzle.

The Eugene forecast is looking a little better --for me at least. Possible "showers." My brain has decided to worry about the weather now, about it being too warm. I think that's an excellent object to dwell on since I cannot control it and cannot blame myself for it. lol

Take care & see you soon! (Did you see the speakers lined up for the expo? I am thinking I'll want to go ogle some of them. esp Dathan R. and Mary D.-S.)

Your training has been excellent and very consistent. And you did so well in your 1/2 marathon. You are on pace, so to speak, for a fabulous marathon!

Hi Mike! In answer to your question (and sort of Sno's comment), I had about 4 years of 45-50 mpw (I am pretty sure I ran my previous 1/2 marathon PR on about 45 mpw but with lots of 5K and 10K race pace workouts) and then built up to 60 and over about 3-4 months. Starting from about last July I was 60 and and above most of the time.

Thank you Jeff - I will try to enjoy the experience as much as one can ;-).

Sno - I have been keeping track of the weather, sprinkles are good rain not so good. I was planning on stopping by and seeing Ritz on Friday afternoon, I would love to see Mary DS too, but it depends on how busy the expo is and how I feel on Saturday.

Thank you Carolyn, as our Jewish brethern say, "from your lips to God's ear".

What I want to know is whether you got faster and were thus able to fit in more miles or whether you whittled out more and more time for your running. Or both?

I whittled out more and more time for my running. When I was running 45 mpw I ran much faster on my daily runs (probably at least 30 secs to a minute a mile for the most part). Now I have to be much smarter about scheduling work/running. And, my house is a mess.

Hey Trackie. Great job on the workout.

Hey Burt -- isn't spring beautiful? I have always been a fan of fall -- but it is simply amazing here in the spring. I love the prickly pear flowers!

I think I saw a tarantula last night on my run.

You probably did. Exciting, huh? Let's see how long this beautiful weather lasts.

Good grief those mountains look dry! I need my sunglasses...

I hope you're planning some easier "easy" days soon. Either I'm a total slacker or I just don't get it. Does 5K of fast running benefit you at this point? You are freaking me out. ;) I have all those marathons under my belt, but very few with a time goal. Could someone please put me under general anesthesia until Saturday night?

The mountains aren't quite as dry as they look ... did you see any of the sunset ones? it is stunning, really. The higher elevations (8000ft) have evergreens and fir trees. Lower and we have moutains of cactus (http://photomondiale.com/tours/tucson/cactus/). I thought you would notice that it is actually greener (here in the valley) than one might guess when they hear "desert" - but coming from where you live it probably doesn't look green at all.

My understanding is that today's run was just to make my legs work a little, not really hard, just keep them "snappy" (or that is what they are supposed to feel like!). Supposedly, you don't want to shock your system too much during the week, so reduce volume but keep the "structure". We'll see if it works for the marathon - I have found it works well for shorter distances. So, I did not really gain anything from today ... other than to keep my legs working.

Don't freak out -- relax, hay is in the barn.

Beautiful pictures.

You are going to really well on Sunday. Your hay is in the barn as well.

Thank you Carolyn, you are sweet ... I couldn't help thinking "yeah I can see the hay in the backside of my barn alright ;-)"

Ha ha ha. The hay in the backside of the barn.

Wow. I really have no idea what you guys are talking about.

With all the estrogen in your household Burt I am sure you know exactly what we are talking about.

Good luck this weekend in Eugene!! :-D

I'm sure you look fast no matter what your pace and no matter what your wearing. Don't give me that bunch of hay stuff ;-)!

You're going to have a great race on Saturday. I can sense it with my cleanly washed hands.

best of luck to you, bonnie! you have trained so hard, and have been so CONSISTENT...you are so READY! go have a blast in eugene and enjoy every moment. i can't wait to hear about your race!

Thanks a lot for your well wishes Carolyn and Allie!

Thanks Benn! Long time to hear! Nice to get a message from you.

Hey! I'm glad to see you've got internet access up there in duck country. I hope the taper is going well and you're enjoying your trip.

What surface is the Eugene marathon run on?

I've been thinking about you and will continue as the weekend progresses. You're going to have a fantastic race.