Same Time, Same Channel

I think you'll still be okay. Traveling is tiring. You'll be up and at 'em tomorrow (or Monday if you're taking tomorrow off).

Glad to hear you made it back ok. Sounds like you needed a day off.

Days off are good. See you out there tomorrow!

Mental health days are AWESOME!

Welcome Home! I am glad you made it back safely. I bet you will feel great on Monday with a good rest and no more mountain running.

Glad you made it home without any problems. Hope you enjoyed your vacation and days of rest.

Back to the grind (and early morning runs)on Monday..:-(

Once again, you have gotten more done before 8am than I will accomplish all day. Great job this morning.

Thanks, jun, but I don't think that's true. I'm sure you'll accomplish much more today than I managed before 8 am.

I had a really hard time getting out of bed this morning too. Got to shake off that vacation feeling!

Nice miles :) Yep we are still in the dark for quite a bit longer then you it looks like. Maybe that is why I have usually ran after work? I think we all have a bit of vacation feeling that we are trying to shake.... man it's not easy getting back to real life.

Nice long run for Monday morning after vacation! This morning I was thinking how nice it is in the summer when I run at 6:00 and it is already light. At least every day is a little lighter then the last now.

I'm having a hard time getting back to reality too! Great run!

Nice run as always Carolyn! The 'first' of the year is always a good time to get back at it. Hope the first week goes quickly and painlessly!!

No matter what is going on with you, you are so darn consistent. You are my running hero, one day i want to be as good of a runner as you. REALLY!!!!! You are amazing.

Nice job today. It was nice to get back to normal schedules and have the holidays over!

Kelli, my dream is to be as fast as YOU!

I didn't know that about the sun. It was pitch black here at 6:30 too...stupid ice cold midwest!

I rolled out of bed today at 7:30 and it was just barely getting light. I woke my kids up for school and my 9 year old said, "I knew I hated New Years. It is darker now when we have to get up!" Silly kid does not realize his mom has been letting him sleep in until 10 for the last 2 weeks.

April, it's because Colorado and Utah are in the same time zone, but Colorado is east of Utah and the sun rises in the east, so it gets light in Colorado first. Plus, the bigger cities in Utah have tall mountains to the immediate east, which cast a shadow over the city in the morning, thus increasing the lateness of the sunrise.

I would not have thought sunrise to be so different. Great first run of YOUR new year, Carolyn!

BUT you got up and that is what counts! I hope you got some hot water for that shower!!! I liked that I was first in the shower today.

Have a good day!

I dread the day when I have three kids old enough to take separate showers every morning. I love the fact that I can just chuck my two youngest in the bathtub each night at the same time. There may not be anything worse on this earth then running out of hot water in the shower. It is the domestic form of 'water-boarding'.

My delay worked. I had a hot shower. My daughter is complaining that the mirror is all steamed up.

You must have a better water heater than I do! We have this issue on Sundays and it take about 2-3 hours to get more hot water. We definitely need a bigger water heater for our family of 7, that our someone needs to move out!

I guess I should be grateful that at least one major appliance in my house is working and hasn't broken down recently.

We've got 6 in my house, but I expect one to move out this year.

Glad you got a hot shower. We ran out of hot water last Sunday and I had to take a cold shower, it was not enjoyable. Sounds like you have already had a busy morning, I hope you have a good day!

Congrats on your miles. That's a long way to run when you're tired, and you've got other things going on.

I feel your pain with the wake-up today not being any easier. Maybe tomorrow, huh?

And no fair that your weather is warmer than mine :-)

Oh, just wait, QP. We're supposed to be really cold on Thursday and Friday mornings.

Can you spare that .03 so I can have an even number today? lol J/K Great run. You've got such nice splits.

Sure, I'll give you that .03. It's funny that that's the exact amount that you need.

Great job on NOT hibernating this morning, Carolyn. I also got up, in spite of my threat to sleep until spring. Not as bold as you though, I did my bike workout indoors, and will save outdoors for the evening.

Very nice run today, Carolyn! You are stronger than ever.

Nice ten spot for a Tuesday.

The first thing I do when I get up is run the hot water for a half minute or so and that gets the hot water heater going. To get a hot shower every morning requires strategy, strong will and determination. Good job!

My cooperating teacher was telling me how she stopped exercising after she had children...which got me to thinking how people with children fit it in! NOw I see how!

Okay, what's up with your weather? I saw that Wed morning it was 40 degrees at 5:30 am, but by 7:30 am, it was 28 degrees. You're cooling off fast! Is there snow coming with your chill?

Yeah, a cold front is coming in and maybe some light snow.

Good run! You weren't that far off of 8 min pace on those two uphill miles! Nicely done.

Hope you sleep better tonight. I have those same issues much of the time when I have things on my mind.

Nice job getting out this morning. I failed miserably (although I didn't really plan on it). I woke up at 5:50 and was wide awake. I should have just gone. Instead, I went back to sleep and then woke up at 6:40 with a headache and soreness. Weird. I'm jealous of your dedication.

Nice run today! I think you pace is pretty good for being a up hill portion of your run, and the day after a ten miler! You are amazing :)

I'm in awe of your dedication too. You had some great reasons to stay in bed and whimp out, but you didn't. That's what makes you so awesome.

Great times on your run, especially after your 10 miles (that would make it harder).

Good work on getting out before the big freeze today too! Sounds like you're in for a fun time.

4:50 AM! Runners are insane!!!

You're average pace for the 4 mile tempo was 8:05, which is right in the middle of your 1/2M and 10K pace. Mission accomplished.

I just thought I'd let you all know that the description of the local weather on wunderground right now is Freezing Fog. I'm glad I got out and ran when I did. The weather is much worse now.

Freezing Fog- that's a new one for me. I'm glad you got out early too. FF sounds dangerous.

You are amazing! Good job getting out so early and getting it done. You have some serious self motivation. I am glad you were able to run before it got cold. Also, you pace looks great.

I'm with the crowd on the paces - look good to me! That early, the cold and a 10 miler yesterday all seem like reasonable explanations for not getting up to pace right at first.

Great job on the dedication and beating the freezing fog...glad I just have to deal with freezing haze :)

Yeah, kudos on the 4:50 a.m. (wow) and 8:05 pace is solid!

Thanks for the birthday wishes. Did you make it to Krispie Kremes? Ben said he was going 10-15 mph on the freeway because traffic was so backed up from the snow. I hope you have a great birthday celebration this morning!

Yes, I made it to Krispy Kreme. I got there at 5:18, but it turns out they don't open until 5:30, so I sat in my car and played sudoku on my cell phone until they opened. I really didn't have any problem getting there and back because there was hardly any traffic and the roads weren't as bad as I expected. Thom also got to work faster than I expected and he said it was because there was no traffic. I guess the trick is to go really early before the other drivers get out.

Happy Birthday Michelle. I could write it on your blog, but you are obviously checking here too, so there you go. Any happy birthday to your son Carolyn. You are a nice mom. I just jump on my kids and tell them to make their bed! Ha.

Sorry about the cold. While it was not nearly that cold here this morning, while on my run it did keep getting colder and colder. My hands got so cold (even though they were double-gloved) I had to take them out of the fingers and make a fist. Then I sat in the shower for like 20 minutes.

Good luck on the run. Hopefully it warms up a little bit :)

Carolyn, whose training program do you use again?

Tracy, I've used Brad Hudson's programs from his book Run Faster in the past, and I'm going to use Pete Pfitzinger's program from his book Advanced Marathoning starting on February 1, but right now I'm just using my own program that I made up.

I've posted my workout now.

Hooray for blue skies!

Sounds like a pretty good day, actually. Glad things worked out.

Crud, it is cold there!!!! Did it snow lately?

Happy Birthday to your son and congrats on a faster pace. I hope the sunshine did ya some good! It is always nice to catch the sun in the winter time, we all need some of that vitamin D.

Nice run! Glad you got to enjoy the sunshine. Looks like it'll warm back up for us this weekend.

Wow, that is so cold! I actually love that cold winter weather, but have lived here for so long that I'm not use to it, and I sort of shrivel up when I think of you out running in it! You are tough.

Good choice to run outside.

I'm glad you got to go outside. Even though it is really cold, it is a beautiful day. Like you have said before, you always choose the longest of two routes. Good job on your quick pace.

Kelli, we got about an inch of very powerdery (because it's so cold) snow last evening.

Nice run, I'm glad you were feeling good AND got a nice outside run. What a great mom to get up early to get doughnuts for breakfast! I would've gone the day before and he'd had to have eaten old ones :)

Wow 10 miles! Great job!

Brrr..... Great run today. It always feels good to get out the door and go even if you don't want too! Way to GO!

We are colder here then yesterday :( Nice run! You are luck to have such flexability in your schedule. I evny you for that.

Nice run Carolyn! Even though you had little sleep and energy.

Good luck with the Garmin, wish I could help but that is NOT my specialty! :)

Great run! What is a "shred"? Also, what kind of work do you do?

The shred is a workout video: Jillian Michael's 30-Day Shred.

I work for Visa in client training. I create online training that bank personnel use to learn about Visa card processing.

Your sluggish is lookin' pretty good!

How nice that you got to run in the daytime again. Thanks for coming over today, I had a good time.

Great job! Why is it you live in CO and can run more than me??? It is so warm by you! I"m very jealous! I have pretty much given up on January. I think if I get in 80 miles this month I will HAVE to be happy!

You've got great mileage for this week, despite all the really cold weather and snow.

The shred video is fun. I love that it's only 20 minutes.

Have a wonderful week-end!

Very nice run! How do you like the VFFs?

They feel fine once I get them on. Getting them on is a bit tricky.

Woah, VFFs? I didn't even know you had a pair. That is cool.

I love pancakes after long runs too. Mmmmmmmm.

We had waffles this morning - extra syrup! Great run this morning - how fun to have so many running buddies!

Wow great run! I really need to start cranking up my mileage, just a bit worried with my buggy knee. MMMM pancakes sound good :)

Wow 58 miles this week! You are my hero!

Nice long run. Hopefully you get that thawing this week. I'm hoping for that myself!

Barbie's back! How I've missed her. Nice run. I'm slightly intimidated by the VFF's for some reason.

VFF'S! HOW COOL!

I'm glad you could get pancakes after your run and some time with the VFF. Who is Barbie? I don't think I know who you are talking about. Wow, I just looked at our time, we were really slow. Sorry to hold you back.

Don't worry, Michelle. Slow is good. It was a really hilly route and then there were the snowy parts too. And maybe the slowness is why I felt good enough to do a mile in the VFFs when I got home.

Barbie is this woman who's impossible skinny and who has big poofy blond hair and full make-up who I see out walking frequently in the mornings, usually on the green belt south of my neighborhood. That's where I saw her today. I don't know what her name really is. I just call her Barbie because she looks like a Barbie doll.

Nan, I got the VFFs just before Christmas. This was only my second run in them.

Nice run. I hope you get good weather and can get back on the trail too. I've missed mine due to "rifle hunting."

You are hard core running on icy streets and side walks. One slipply step, and I'd be on my rear. I guess you get a strong core having to stay stable on the uneven grounds.

Pardon my ignorance, but what are VFF's?

Very nice job on the run today!!! And pancakes after running sound divine.

I will pray for no new snow for you---send it out way, we need to clear out the air!

QP - VFFs are Vibram Five Fingers.

Kelli - I'd be happy to send snow your way, but the weather seems to move from west to east, not the other way around. Maybe you can get some lake effect snow and keep it there and not send it here.

Nice run as always! I only have one question...sometimes? After a good shower and cool down I would ALWAYS be in the mood for pancakes, especially IHOP.

I think we get some snow on Wednesday, hopefully it stays warm, though!

NICE run! Very cool for the VFFs!! EXTRA NICE with the pancakes afterwards! Hope you get to run on trail this week!

Your needs bring up an interesting thought that has bothered me the last couple of times I've been running. Twice last week and this morning I faced subtle tummy issues while I was out running in the morning. I thought it was because of the food I had eaten the night before, but now I am wondering if it actually has something to do with the air quality in SLC. I swear this morning there were a couple of times I was actually chewing on the air. I could taste it in my mouth. Gross.

I am ever-impressed with your ability to balance running with real life. It's definitely an encouragement to me for when I have to actually go out and face the real world.

Well, Nevels, it's been a little easier for me lately since I've had a car pool arrangement with a neighbor for the 6:30 drive to seminary for my 15-year-old son and the neighbor's girls. But my son wants to quit that arrangement because he's always late to seminary when the neighbor drives. I'll have another challenge to my running schedule if we quit the carpool.

Jun, it seems like your air is worse this winter than last winter. Does that sound right to you? My issues aren't because of air quality. My trouble is my getting up and going out running before my body is quite ready for the day.

Oh yes, I fully agree that it is worse this year than last. With population increases and more cars on the road it will just continue to get worse year after year. It is truly sad.

The need to go to the bathroom during a run has been striking me as of late, too. I hate that feeling. I wouldn't have gone out to do hill sprints either! It's hard enough getting out in the cold as is!

Good run! When do you begin your training in for June's marathon in earnest?

I was colder than expected this morning as well. My pants weren't warm pants and my thighs were freezing at the end of the run. Good job getting out early Monday morning. I hope you get the seminary carpool worked out. Are your neighbors ready on time when you pick them up, or do they make you late then also?

Funny how needing to get to the bathroom can speed us up! I find that in order to avoid bathroom breaks, I really need to be out of bed about 1 1/2 hours before I am scheduled to run. So sometimes this means 4 or 4:30!

Have fun at the concert tonight! I am picturing you trying to bring boy and bass home on the train. LOL.

Tracy, I start my official marathon training on February 1.

Michelle, when I drive I usually have to wait a few minutes in front of their house and I haven't been exactly early lately and so the kids are a little late on those days. Caleb said this morning that he was late before they even got to our house to pick him up.

Auntieem, I have thought about taking the bass on the train, and I'm tempted, but I think the boy would complain. This is the 2nd of 3 honor orchestras he's in this year, so after tonight it will be 2 down, 1 to go. But the one that remains is out-of-town. So was the first one. This is the only one that is held in Denver.

Great job hustling back on that last mile and making it home. That issue is one that I'm not sure how to tackle.

Maybe I'll put in a letter to Ask Miles in the Runner's world magazine. :-)

The train and the bass sound like an adventure, but if it costs you too many points with your thing #1, I'd probably just drive. A bitter child is never fun.

Hope you get your seminary carpool straight. Habitually late folks sometimes don't see how their tardiness affects others.

Great run despite all the 'issues' creeping up on you :)

Good luck with the drive and orchestra tonight, remind me to never let my children choose the bass as their instrument of choice! :)

Wow - your mileage is awesome! What a good mom you are for hauling son and stuff all over the city!

RAD- I think you should encourage your kids to play the drums.

Crazy morning! Nice run though!

Just reading your post made me exhausted! I hope you don't have to help him carry the bass!

Nice run! and back into time to keep the family moving along.

I can't believe we had the same temperature this morning, that's crazy.

Nice mid-week mileage!!

Great run! I am impressed you have already ran 20.39 miles in two days. Did you get to read your book on the train? I hope you can get through today not feeling too tires, 5 hours isn't much sleep.

Yes, I read some on the train.

I was thinking of you this past weekend when our temps in GA were below normal -mid 20's. As I'm freezing my tushie off I remembered that you run in chilly temps nearly every run. Oddly enough, you help me stay out an additional 2 miles in the cold weather. Thanks so much for posting your runs!!

I love how 12 miles is a mid-length run :) Runners are crazy! 5 hours of sleep, days on the train, moving mileage to get it all in, taking care of devoted kids....wow! Get some sleep tonight, or sweet Michelle will have to do some extra! ;)

Here's to hoping that you get a little down time today! What a great run on 5 hours sleep!

Niiiiiice!

Great run on so little sleep! Glad you got some enchiladas! That was really nice of Michelle!

Nice Haikus. I couldn't write one if my life depended on it. I just don't get them.

You run and live well

Others dream while you pursue

Mind and body smile

It's hard to do.

Nice haiku, Sno. Thanks.

cool.

can i quote you on the second one?

It's probably good to tak it easy every now and then. It seems to me that you have been even busier lately! But you always seem to get it all done... you are amazing!

Nice Haikus... I'm not even going to try :)

Lori, I so don't get it all done. If you came to my house you would see all of the things that aren't getting done.

Nevels, sure.

Now I have new things to do while I run, compose poetry! That will be so much better then the math I usually do!

Have a good day Carolyn!

Nice Haiku. I am impressed that you always wake up to run even with very little sleep. I hope you remember what is Thursday night before you miss it!

Don't write much Haiku

It takes too much time and skill

I prefer doughnuts.

Good one, JD. I prefer doughnuts too.

Love the Haiku craze! I don't think it makes you slower, Carolyn!

I have always "thought" haikus, and for some weird reason started writing them down in the New Year. But I didn't know that it was a choice between doughnuts and haiku....

Great Haiku!

I LOVE LOVE LOVE the Biggest Loser. I love to watch people find their inner strength. I always seem to cry - especially when they ran the marathon. If the fat man can do it, so can I! Great workout!

I LOVE LOVE LOVE the Biggest Loser, too, and I cry every episode. EVERY TIME!!! It just gets me, this people work out so darn hard and they fight demons for sure. Last season I SOBBED, literally, every time the lady who lost her entire family in a car accident spoke. What an amazing woman she was, and so strong and determined!

CIC - rocky high poet running, how high is runners's high in mile high?

Stay Kool, B of BS Rools out

Nice Haiku, it made me laugh. I hope you can find your glove. I love how warm it feels this morning.

Boo on the gloves. I hope you find it!

On Tuesday I ran into the problem that I thought 25 degrees was warm, so I didn't wear enough to start out (only one set of gloves). I'd rather have your problem, even if you did lose a glove!

Nice pace on the tempo portion!

WOW, you are a poet!!! Nice one, I like it.

The weather was nice today for winter. I, too, got a little too warm at points but I will take that over freezing my tush off!

Have a nice day!

After I dropped of my daughter at the school bus stop, I drove over some of the route I ran this morning and I found my glove!

Yahoooo!!! It's great that you found your glove! Love the haiku! Oh ya and nice run today :)

I think its funny that we'll drive around looking for a silly glove instead of just getting a new one. I would spend hours looking for something like that. I had my gloves and I'm still too lazy to go buy new ones.

Mine cost a buck at Wal Mart, so I would have left it. Wait, I am a cheapskate, i would have gone back to look for it!!

Glad you found it. Hope the rest of the day goes as well.

Glad you found your glove. Its definitely cheaper for me to spend a few minutes finding a lost glove than buy a new one. Even if they are only a buck I always spend more money just going into Wal Mart or Target because I see things I think I need.

Glad you found the glove. I love the 'tall puppet' imagery. It helps me keep my form better than anything elese.

Nice tempo run.

I was going to make my standard "It is better to have had glove and lost it, than to never have had glove at all" joke. But then you found your glove. Oh well, it's an old joke anyway.

Thom speaking: You compose haiku?!

Nan, that is a very good point!!!!

Carolyn! Nice haiku! This is quite fun isn't it?

It would be great if we could run together; I had a tempo run today also, at about the same pace. Although my pace was perfect, due to the treadmill.

Get out tomorrow

Have a pretty and safe run

Find your inner peace

Take it easy

There is always tomorrow

rest is good

Yesterday tempo

Today a day of resting

Same plan you and I

Wow! Holy moly,

I'm taking rest today too.

Great minds think alike.

I...I...I...don't know what to say! Carolyn not running? Has the sky fallen?? You are SO amazing and pushing so hard all the time I'm glad you took a day to yourself! Sleep, eat, enjoy and I know you'll be back at it tomorrow! Don't let those knees get any more achy!!

(sorry to all for messing up the pattern...I'm not a woman of few words :) )

I'm not as clever

As others all seem to be

I'm breaking the trend

Actually like RAD, I can't say everything in three short lines. Very impressive Haikus everyone! I am glad you got so sleep in Carolyn! Extra sleep is always good for an energy boost. Thanks for doing yoga with me this morning.

Good job on the haiku, everyone. Michelle, you thought you couldn't do it, but you did!

BTW, I couldn't do it. Not run that is. It's just such a beautiful day.

I knew you couldn't stay away! :) Nice easy run to get some nice Vit-D!!

Holy Haiku's!

Wow, you are so brave!

Four miles in your five fingers.

Now go nurse your calves.

You just couldn't do it!

I guess you just needed to run. Hopefully no one saw your legs, lol.

The uphill on the way home may not have been easy but it didn't seem to slow you down! I know the feeling when everyone else is running shorter, but at least you had company for part of the run, always a good thing.

I like how you split the 10 miles you had to do alone into two parts. One before friends met you up and one for after. I think that helps!

Big day. Way to stick to it. I can certainly appreciate the rough trail you had to run on today. Sorry about your friend and her ankle. Hopefully, its nothing serious. Your miles are awesome this week.

Nice run and I also hope Ali is okay too! That really stinks. For heading uphill after 11 miles you sure did a great job keeping the pace!!

Nice run today!! I hope Ali's ankle is going to be OK.

Wow - way to go Carolyn! You've really been plowing through the miles!

I am glad you were not too tired going home uphill. Great miles this week! I hope you enjoyed the rest of your day.

Even if the wind and little hills were UNFAIR, it was a brilliant plan on your part! Smart girl :)

whats your next race?

Marion, there are a couple of local 5 or 10 mile races coming up, but I think I'll skip them to save money. That would make my next race the Canyonlands Half in Moab in March.

Your uphill times in the wind at the end of your run were great. You didn't let the road/wind beat you, so congrats!

Running on icy trails sounds kind of nerve racking. I'm sorry your friend twisted her ankle. Hope it's not serious.

I also liked your idea to break up your alone time. I could have used that today. I'll try and work that into my long runs in the future. Great idea.

The Canyonlands will be beautiful. And you'll be ready for whatever Utah can throw at you.

Enjoy the rest of your week-end.

Great long run!

Dang it, I hope her ankle is okay!! Stupid ice!

I thought I was doing good to run six miles but look at you. 9 miles, hill sprints and the shred! Good work! I hope you enjoy your day off.

Great job! Happy MLK!

Your miles have been amazing Carolyn! Way to go!

Nice run! Lookin' good on the hill sprints!

GREAT run! I love my garmin 205 :) I pray everyday that it wont break. When it does, I am getting a garmin 405 :) (no links)

Good start to the week!

Maybe the garmin discrepancy is due to you being more efficient at start/stopping the watch when you run. Maybe.

Despite the discrepancy I say GREAT job!! Hill sprints at the END of a run is so much harder than the beginning or middle.

I had the 205 for a long time. I think it's software is of lower quality. Certainly the signal capture is weaker. But any Garmin is better than no Garmin in my book!

Nice work Carolyn! Good use of a holiday.

Carolyn, I'm sorry to hear about your knee. It's my left knee also...weird. I finally got an appointment with a doc, and I'm hoping some rest, ice and see what he says will help.

Sounds like you are doing the right thing to correct the problem. Stay tough. It will heal and you'll be as strong as ever.

I'm sorry to hear about the setback. Keep taking care of it and I know you'll be back at it before training begins!

I'm glad your knee is feeling a bit better today. I hope your doctors appointment goes well today and that it helps you heal faster. Good job doing the No More Trouble Zones video!

Hope the knee heals quickly!

What a HUGE bummer! Injuries are so frustrating. I'm not patient enough to deal with them :) Way to stay positive!

I am so sorry that you are injured!! DANG IT!!! Keep the icing and stuff up and hopefully it feels better quick!

I ran with Walter last Saturday and he has the NEW Garmin 310 and his was about a tenth of a mile faster than mine. I should have gone with his....

OH MAAAAAN! Stupid injuries. You are smart to get it healed before Feb. 1st so it doesn't drag on. ART should help!

I totally feel where you are coming from feeling depressed about not being able to run. I'm well acquainted with that battle lately. It helps to decide to enjoy any exercise your body will let you do and BE PATIENT.

Good luck Carolyn. Resting up for the "real" training is smart!!

You are doing the right thing now to rest a bit before it turns into something bigger. Hope your Dr. appt. helps. You will be ready for Newport!

Muah ha ha. I laughed out loud at your beautiful and appropriate metaphor.

I think that you just described perfectly why any cause of bodily pain is so difficult to diagnose. Often what you think is the pain is symptomatic of some other imbalance/tightness.

Good luck on the short run tomorrow. Hopefully the knee cooperates!

I know exactly what knee pain you are talking about. I've had similar, yet quite a bit more subtle pain in what is probably the same spot. Because I just got over ITB issues I recognized pretty quickly that it was something different, but annoying all the same. Mine doesn't start until I'm about 4 miles in and goes away within a mile or so. I'm sure yours is much worse. Best of luck healing and getting that needle out of your eye.

I hope your knee pain improves soon so you're back on the asphalt soon.

I thought those VFF's were supposed to help stop the injuries runners have.

Have a great week.

I am glad you are feeling better. I hope your run tomorrow goes well. I had fun at lunch!

It is "sticking needles in your eye" that darn elliptical. Way to stick with it!

Do you think that you tried to do too much too soon on the VFFs? I can see why that might cause calf pain for sure. Its like running in spikes for the first time.

Yes, Auntie, I think it was too much too soon in the VFFs. I probably would have been fine if I had stuck to one mile or maybe two. I had only run in them two times before - a half mile the first time and a mile the second time. Four miles was a big increase.

I hope it's not serious. This break'll probably do you good, in the long run.

Funny stuff with the "stuck needles in my eyes"!

You weren't wrong when you mentioned on my blog about the elliptical!

Smart plan.

Agreed.

Fatigued is better than pain, so that's good. Best of luck tomorrow.

I'm so glad you are on the mend. Injuries are such a pain - physically and mentally. Good luck tomorrow!

I've missed so much! I'm sorry about your knee/calf - I also chuckled a bit on your 'scratched my eyes out' comment :) Good luck tomorrow and I'm glad you were at least able to run today - good improvement!!

I'm happy you got to sleep in a little and your knee is cooperating with you.

Enjoy your resting. I'm curious to see how your formal training is when your daily workout is already so tough.

I am glad you got to run today! And sleep in, that starts a great morning. How is your knee feeling now?

I think this is kinda cool (call me a dork if you will) but I think we start our 'official' marathon training during the same week. Our schedules will look a lot different...this will be my first so I'm sure I will struggle, a lot!

Sorry about the miscommunication. I will make sure and do better next week. I am glad your knee is feeling ok. It is funny how an 8 mile run turns into 10.4 for you. You have always got that little extra!

Nice work Carolyn, sorry that knee is still bugging you! It's funny how dependent on those garmins we become!!

I forget to restart my watch all the time - so frustrating! But honestly, I don't think it's good for us to look at our splits every day. Just my 2c. Have a great weekend.

I agree with Sno - sometimes its nice to judge the Easy run by "easy effort". I am glad your knee didn't hurt today. Mine didn't either, so the stars must be aligned right. Whatever the reason, I'm grateful.

My knee has been acting wonky. I finally pinned down how it feels. It feels like it felt the day of my very first 1/2 marathon. I hpe that isn't a bad thing!

Glad you were up for a ten miler today. Good sign. If your knee keeps feeling strange, I recommend not feeling it anymore.

Glad you were able to go out and finish the week strong. No pain=good. Weird=weird and probably not too fun.

watch? you don't need no stinkn watch - you are a tough runner! I am glad your knee doesn't hurt. I agree with Tracy, weird is weird; though I also like JDs solution, I think I will take that advice in the future myself ;-)

I always do that with my watch! Great run today Carolyn!

I'm glad your knee is not feeling worse after your run. Hopefully it gets better soon. I think it is good you didn't do hill sprints.

What exactly does the ART guy do? Just curious.

Keep playing it smart. I hope that the light run doesn't make it feel like it did on Saturday!

Tracy, ART is kind of like a deep tissue massage combined with specific movements that the patient does. For example, I'll lie on my stomach and then bend one leg up at the knee and then I lower the leg, straightening the knee, as the provider massages the calf muscle.

You can find more information here: http://www.activerelease.com/what_patients.asp

Good luck with knee and take care of it! Not that you aren't, you are definitely one of the smartest runners around. I hope the ART guy takes care of things for you again!

I hope your knee continues to improve so you can get on track for your official training.

That ART sounds familiar - my massage therapist does a lot of that. I do find it very effective. Sorry the knee is not 100% yet.

Looks like you're going about things the right way. Your knee thanks you! I hope it feels good this evening, and continues to improve this week.

Keep on keepin on!

Have you an appointment with the ART guy this week?

You'll be back at it soon, amazing us all!

Sorry to hear that the knee is still bugging you, but it sounds like you are going to beat it. Light biking helps out my knee, and also Oxyflex has done wonders for me.

It's a bummer when you see other people running and you can't join them.

Too bad your knee is still not feeling good. I think you are wise to take a day off and let it heal some more without pounding from running.

We are in the same boat sister... I just hope it's not sinking LOL It's very frustrating to not be able to run. My husband can is getting the brunt of my crankiness.

I have an appointment with my ART guy at 1:00 this afternoon. I'm hoping that another treatment from him will give this stupid issue the heave ho.

I'm so sorry that your knee keeps bugging you. I get so bummed when I get pound the pavement!

Sorry about the knee still buggin' but I'm sure your appt this afternoon helped a TON! Recover well and you'll be back before you know it!

:) Glad you got out. Hope the knee cooperates with you today so you can get out again tomorrow. ART was a success, then?

Yes, I think the ART helps.

I am glad you were able to run today. Hopefully your knee feels good the rest of the day. I would have been upset if the car alarm was my neighbors.

I'm always impressed with how loud things sound in the early morning. There's a train that runs a little ways away from where I run, but in the morning it sounds like it's right behind the bushes.

I'm glad your knee didn't hurt too much and you were able to run. Hope you're able to get out tomorrow too.

Nice work on the run and yea for little knee pain. Keep up the good work and smart recovery!

Isn't it funny how sounds and smells (breakfast cooking - laundry - car fumes) are always super sensitive when you run! Keep on recovering!

Glad the knee is trend toward improvement.

I hope you gave stiff-arm old man a good ol' stiff-arm wave.

I think the fog rolled in after your run. The first few minutes of my run were not foggy but after about 10 minutes the fog set in. I liked running in the fog. I'm glad your knee is at least tolerable. I had fun doing the yoga even if we didn't always keep up with the video:)

Good timing with the weather, always best to take as good as it gets (even if it is not that great).

Glad to hear the knee is holding up!

Nice job getting up without help. I always have to help my wife get up. Without me she'd sleep through everything. I woke up 3 minutes before my alarm this morning, 4:37. Haven't done that in a while. Way to get it all done early.

I do not believe I have ever run in fog, that would be kind of cool, though.

Nice run and YEAH for the YOGA. I am sure you only made it better by holding the poses longer.

Have a good one!

Nice timing! I love when that happens. Good job on the yoga - does it help with your knee?

Nice miles and I'm glad the knee was tolerable (I hope that's not runner's speak for it was killing me, but I ignored it).

I LOVE Yoga, and it sounds like you had a wonderful time with Michelle as well!

It's not runner's speak for it was killing me. On a pain scale of 1 to 10, it's about 0.5.

I don't know whether the yoga helps the knee specifically, but I'm so stiff all over, that any yoga or stretching I do can only help. I should do much more.

The matrix stuff is working for me...I"m not completely pain free but I swear it got to the pain point b/c I dn't stretch and my leg muscles are just super stiff! Great job on the yoga! I definitely need to get back into it!

Looks like you're on the mend and ready to get that mileage back up again. That's awesome! Maybe when you're back in the swing of things next week it won't feel so tough to get out of bed...

Good luck on getting those 5000 things done. Isn't that always how life seems?

Good luck with all your activities.

The moon was great this morning wasn't it?

You didn't mention any knee pain, so I'm hoping that means it's improved.

I felt a little twinge in the knee a couple of times during the run, but mostly it was fine. It never was bad enough for me to alter my gait.

Good luck with your busy day, I hope you can get all the things on your list done. 5 hours of sleep two nights in a row is tough.

Good luck with you busy day!! I'm glad to see your knee is doing better!

Good luck with the day and I'm glad the knee is behaving.

Hooray for you kneeing feeling better! Good luck with getting everything done!

Great run!

Nice run Carolyn. You've treated your knee well, hopefully it will continue to behave.

I am glad your knee isn't hurting too much after the run. Hopefully it stays that way throughout the day. I thought we sped up after Carly as well, maybe we just felt more tired.

KNEES!!!!!!! That makes for the 6th blog in a row. Crud, I think it is contagious. I am going to stop reading blogs now!

Great running week, enjoy the rest of your weekend off and a nice and quiet Sunday off!

Glad you're feeling some relief at least during the runs in that knee.

Nice pace and way to pick it up at the end and kick it into high gear!!

So great that you can bust out 12 miles again. Keep on truckin'!

Great that your knee let you get a good run in, and even better that you had nice people to share your run with.

Enjoy the rest of your week-end.

Good miles! Glad it didn't bug you too much during the run and I hope it's feeling okay this morning!

It's always SO fun to run with friends! When you start your official training? Hopefully your knee will behave by then! Have a good one!

Glad yours isn't bugging you!

The new program sounds fun and challenging! I have become a real believer in those dynamic stretches and drills.

You're really doing your research. I'm impressed. You had a good average pace today for your run.

I'm glad you got some help in the morning too.

How did your talk go yesterday?

My talk? I don't remember ever posting anything about having to talk in church yesterday.

In any case, I didn't write the talk until late Saturday night and I never even reread it before church, so I thought I might be surprised to find what was in it when I actually gave the talk. But I think it went okay, but I left the "concluding speaker" too much time even though I was told to speak for 8-10 minutes and I spoke for 12. They're weren't enough announcements and now ward business, so the speaking part of the meeting got started too soon.

After Sacrament Meeting I got recruited to teach a primary class on the spot because a teacher didn't show up, and then after church was over, I had to run a choir practice, so it was a busy Sunday.

Hope you like Pfitz - it's kind of intense. (I couldn't handle it, but you are much more disciplined than I am!)

Good pace during the run!

Love your preparedness! I look forward to reading about your marathon journey!

Wow - that is a lot of miles! I would have to drive a golf cart to keep up with you! You have done a lot of research to improve your running - it will pay off!

This is why you can kick my trash in a marathon! Nice run today.

What race are you basing your paces by? If you go by your marathon time, I would think your run was right on the money?

Good luck with the new program!!! it is so fun to start something new!

Bonnie, I put in both my Ogden marathon time from last year and my 5K time from the recent Colder Boulder, and the 5K time gave me paces just a few seconds faster for than the Ogden marathon time did.

The marathon time gives me 15K pace of 7:59 and 1/2M pace of 8:09. The 5K time gives me 15K pace of 7:53 and 1/2M pace of 8:04.

So you're right, I was in the range if I use the marathon times. But I thought I'd target the times from the 5K because they're just a litle bit faster and that will let me push myself a little bit.

Cool cool! Dynamic stretching and core strengthening=good stuff. Go Carolyn!

Sounds like a great book by Fitzgerald. I've got another one of his books at home. I think some of what you are doing could really help me out especially at the start of races where I sometimes struggle a bit due to not being warmed up.

Your pace was right there where it should be, especially since you had the uphills to deal with. I'm never really sure how to factor that stuff in (not that I have very many hills to worry about here!)

You are just amazing!!! Next year, I am just going to copy what you did this year :)You are an animal!!! Your running buddies are VERY lucky to have you :)

Are you going to try for St George?

Man, you ran great on that uphill--and miles 10 and 11 look great too!

You are cold because you were out early and its 26 degrees! Brrr. You will have to do something about your hot water - does it take a long time to get hot again?

Marion - I haven't really thought about St. George. If I do a Fall marathon, it will more likely be Top of Utah.

Tracy - Thank. Miles 10 and 11 were net downhill.

Auntieem - That hot water heater works fine. It's just that Thing 1 likes to take hot baths in the morning and he had just filled the tub. Some time has passed now, I have warmed up, and now I'm ready to get in the shower and I will have hot water.

Great run Carolyn! I am always impressed with your dedication. You paces look great especially for going up hill. I was a little cold this morning as well. It seemed like a colder morning.

The wind always seems to get me! Makes everything 10X colder. Oh, and I hate it when you're freezing and the last to shower :( However, you had a great pace for uphill, cold, long miles! Nice run and I'm glad the stretches and 'focus' are helping the knee.

WOW - 11 miles on a weekday! How do you go about perfecting your form? You've mentioned it in your past few posts, but I would have NO clue where to even start!

Toby, last spring I started working on transition from a heel strike to a more midfoot strike. I'm not sure how successful I've been. If you decide to do something like that, be careful and change slowly. I overdid it at first and strained my right calf.

I also sometimes try to take shorter steps at a faster cadence.

Lately, I'm reading a book called "Brain Training for Runners" by Matt Fitzgerald. He has a series of "proprioceptive cues" that you can use to improve your form. You're supposed to think about just one of these cues on every run for a week, and then switch to a different cue for a week and keep cycling through them. This is my first week trying this method. The cue I'm using this week is "pounding the ground." It's basically putting more power into your foot strike, which is supposed to result in more energy being returned from the ground and thus your body spending more time in the air, resulting in an overall decrease in the energy needed to propel you forward.

We froze together (but you were braver and ran farther!) Tough WOMAN!!!

I have seen that book at amazon. I haven't gotten it at the library yet. I actually got two books from the library that I reallly want to read but seems school is taking over again! LOL

Lemme know if over all you like the book!

Nice miles today.

Nice recovery!

Those are good recovery miles. You've already got a lot for the week. Way to go.

We had exactly the same run this morning! Same pace, distance, everything. Good recovery.

Nice morning program. I learned about those static and dynamic stretches while doing the shred video. I've tried incorporating them before & after my run too, but I'm not really diligent about it.

Great run. I bet it was nice to have so much extra time this morning! You already have as much mileage in three days as I get in a week, way to go!

Early! How's the "pounding the ground" cue feeling?

Nice recovery run!

JD, I think the "pounding the ground" cue is helping me get my feet up off the ground faster or with more power, though you wouldn't know it from today's slow speed.

Recovery is so important and so many overlook it, but I love how you force yourself to do it! We all know you're speedy, and constantly working - Keep up the hard work and glad to hear the cues are working. I may need you to forward me the info about it -- when I ever start running again!

Okay, how come he waited so long to get his license? In Utah, they have to wait 6 months until they can have another passenger (unrelated or under the age of 21) whether they are 18 when they get their license or not, I think! I am glad you have some freedom now and can sleep in and go to bed early, that will be nice!

GREAT RUN TODAY! I love that it was faster at the even pace, that just shows how strong you are getting! And chasing people while out running is my favorite thing to do, I hate it when they turn and I do not get the satisfaction of the PASS!!!

Have a good day!!!

He just wasn't in a hurry to get his license. In Colorado, you have to have a learner's permit for a year and you have to have 50 hours of supervised driving before you can get a regular license. If you're 18 or over, I believe both of those requirements are waived. He was almost 16 when he got the learner's permit, so he had that permit for plenty of time, but we were just never good about having him drive and didn't ever get quite 50 hours in (maybe 40). I'm going to have to check what the law is for passengers with new drivers who are 18.

My youngest is 17 and still in no hurry to get her license. I have really had to push to get her to get a learners permit so that I could try to get her to drive.

My son is 11 and already wants to drive the car.

Carolyn, what a great workout today. Days like today when you just feel good and run fast are great for the mental aspect of things. It really acts as a motivator and sets a good tone for future runs, like your saturday long run coming up. Congrats on a great morning. Oh, and don't you just love these morning temps lately? Amazing.

Ashly did not get her permit until she was 16 then had her permit for 6 months (thank goodness it is not a year here) and got her license in August. She has already had 2 accidents!!! Being in no hurry is GOOD THING!!!

Great workout! I am glad the drivers license worked out. Hopefully you will have more time in the evenings now.

Good strong effort! That's pretty funny that you were overall faster than you were on your tempo day. I think sometimes when I know I've got those tempo miles coming, I am very conscious about keeping the easier miles easy, and probably slower!

Nice run! I'm with Kelli, I love to chase the runners down but want to cuss them when they turn before I can pass - can't they just let me play my game? :)

What an interesting observation about a continued effort vs. the easy/fast. Goes to show that in a race as well (maybe a stretch) that a decent continued effort is better than the sprint/walk effort (which is a pet peeve of mine).

Oh, and my 9 year old wants to drive too!

Good run today. It happens to me also that the tempo run has an overall slower average pace the the steady paced run. Nice job, especially considering the early hour and cold temps.

They haven't verbalized it, but I have a sneaking suspicion that my dogs would like to drive.

When my triplets turn 16 - WATCH OUT. It is going to be crazy - crazy!

Great out today! You are such a controlled runner - sometimes I let my emotions take over!

Sorry you aren't feeling well. I hope it goes away soon. Good luck getting your shower and to work quickly.

Sounds like you need some rest. Take care!

I commented once already, but it didn't show.

Good recovery run!

Take care of that cold and take a shower!

I had a nice hot shower. I'm almost ready to drag myself into work. I have done some work from home this morning.

Sounds like a crazy morning. I hope you get over your illness quickly!

Emergen-C!!! This sounds like a job for Emergan-C!! Take care of yourself this weekend Carolyn.

Yes ma'am, Bonnie. I've had two doses of Emergen-C this morning and I've got more at work with me.

I hope you get feeling better soon... lost of fluids... lots of rest!!

Sorry...sounds like what I've had the last 7 days or so. Must've passed it to you, next time I'll keep my germs to myself!

I hope it doesn't get worse and you get feeling better soon! Sounds like it was a nice easy/recovery run this morning. I hope your run tomorrow is good as well!

Great job today! I hope you feel better! I swear most of my weekend is filled with doing things for other people!

I love it! I love trying to pass, or put a gap on other runners I might encounter on a run. It's not competitive either, just a good motivator to get me to work harder. Nice job on the run! I hope you can get some rest and feel better soon.

What a great finish to your week. Pick-em off one by one. I love the competetive nature.

Gotta love the crash! Rest well...lots of fluids, it'll take a couple days but you'll be back fighting soon!!

Nice road kill - always does a mind and body good, especially with awesome negative splits!

I am sorry you are sick! We must have the same thing and it does wipe you out! However, look at how tough you were!!! I slowed down more and more as I kept going, even walking a mile. You did an 8:09 to finish off a tough run, way to go!!

Take care of yourself and rest up! We have about 36 hours until the next run to get the gunk out of our head and chests.

I hope you were able to feel better and get some rest today. Good job with 17 miles while not feeling good. You are an extraordinary machine! I do the same thing with wanting to pass other runners. It is good motivation to help you run faster.

Alas, Michelle, it was only 15.

Woops. I don't know why I was thinking 17. Probably because you always run crazy amounts, 15 is still great!

Nice miles!! Great finish! Looks like you knee is doing better. You really picked up the pace! Excellent!

Looks like it was an awesome run! I bet you'll be back in gear by tomorrow. Rest up!

Nice speedy pace there at the end, especially after already running 13 miles.

I do hope you've rested and recovered well.

Maybe he was tired of being chased and was freaked out! hahahahaha...Great run and nice splits!

Great run! Nice to have things to keep the run interesting, another reason why treadmills are no match for running outside, they are always the same.

Nice run this morning... I hope you get over yoru cold soon, but it dosn't seem to be hurting your running.

A couple of interesting points from your post today. 1. I also lay my clothes out the night before. I've talked to a lot of people who say they don't like to run early in the morning because they have a hard time getting everything together and its dark in the house, etc (among other things). I always tell them the same thing; lay your clothes out the night before and dress with the light on in another room. Makes it a ton easier. Glad to see you use the same methodology. 2. I don't know what Strides are. No need to tell me, I probably won't remember. 3. Sicky is yucky. Sorry about your cold. I really hope it gets better. That being said, even taking your strides into account, you did a weird sort of progression run. Really cool. Great start to the week.

I am glad you were feeling good enough to run. I hope your cold goes away soon. I also lay my clothes out the night before, it's the only way to do it for early morning running.

Nice work on the run and pace on the strides. I've always heard above neck sickness is fine below neck sickness stop. So, you're good to run as long as you have the energy to (and NO fever of course).

Read about dynamic stretches in RW today - GREAT idea! I'm going to start them if I ever get back to running as well.

Sorry to hear about your head cold. Those hurt and are no fun! Get better soon!

I'm not worthy! You get out before 5:00AM with a cold and little sleep, and it's snowing and cold. AND you do intervals! Nice going!

Dang it, I wish you had gotten some good sleep! Bad sleep is the worst, and then you have to add the cold on top of that! I hope yours goes away soon!!! But, I do agree, it should not stop us from running (as long as we can breathe!)

So organized! Must be sorta fun to run on a snowy track. I wouldn't know. 100 meters is between .06 and .07 of a mile on your Garmin.

Good job keeping up the "quality" runs during your snowy months.

As usual, I'm totally impressed with your workout and discipline. Great run!

I lay all my stuff in a heaping pile on the floor the night before...actually it just stays there most of the time (hat, headband, headlight, gloves, shoes, mp3, garmin, pepperspray, roadID) then I toss the clotes on the heap before I go to bed.

Hope your snow cleared up.

nice splits! You get some great miles in during the week! Amazing!

Impressive! Those are some great splits for your run--and I'm glad that the stars aligned for you to get it done!

What was your temp during the run? I wasn't really thinking about the cold factor when I pondered energy levels, mostly because here we don't have such huge swings in temp from morning to afternoon. But it definitely has an impact!

Great run. Great pace! I think it's harder to run a faster pace early in the cold. At least for me it is. But some here on the blog run really fast no matter what the time or temperature.

sleeping in and getting great splits...what more could anyone want? (except a wonderful wife who wakes up early to iron their shirt!)

Very nice times. So the que is falling forward instead of navel in? I get the navel one, but not the falling forward as much. If it's not too much to explain, I'm interested.

Hope your little one is feeling better tomorrow and that your temps get a little higher.

QP, the navel to spine is one of the cues, just not the one for this week. I did it yesterday because I forgot to check which one was for this week and it's the only one I could think of. Falling forward is actually for the first week and I did pound the ground the first week, but I'm going to do them in order from here on out.

Navel to spine is hard for me...

I know I'm not alone on this one, so I'll ask. When you start a new cue for the week, could you just briefly summarize how to do it and its purpose? I'm very interested!

OK, Tracy. I added a description of Falling Forward directly from the Brain Training book to today's post. From here on out, I'll put a description of the week's cue in my Monday posts.

Incidentally, Navel to Spine is next week.

"Brain Training for Runners"... sounds like it would be beneficial for weirdo's like me...

Thanks!!

That is an interesting concept on Falling Forward. It makes plenty of sense as long as a focus is maintained to keep your back straight and shoulders back. I would imagine it could also be more difficult for folks who run with a heel strike as falling forward would shorten your stride and drive a person to a mid-foot strike. At least that would be my take on it. Loved the report today. Great job.

Great run! I've tried the falling forward running before and it really helps and it can be a lot of fun if you can trick yourself into thinking you are running on a nice gently downhill course. Definitely need to get a copy of that book.

I like that "tilt from the ankle" drill. I do it every day I'm at the track, then just tilt right into my run.

hmmm...I think I could use that cue A LOT! I have a tendency to have a long stride and need to work on shortening it.

Nice work on the miles and nice work on the paces. I'm a morning runner as well, but I KNOW (from experience) that I don't run nearly as well in the PM. For me it's tummy issues. After I start eating etc for the day I can't run - my gut gets me every time and I feel like I'm going to barf, even if I wait a good 3 hours!

Looks like you hit it perfectly! I sure hope everyone in the house gets feeling better - but these later runs seem to be doing you good! Keep up all your hard work and teaching us how to run more efficiently - I LOVE it!

Yes, thank you for the running techniques and ideas. Great job being right on target for your target pace.

Any problems with your knee and the VFF's? Do you feet get colder wearing them since there's less to the shoes?

Way to hit your goal! Hope you and all your family get feeling better soon!

I am glad you were able to get a little extra sleep the last two nights. I bet that will help you feel better. Good job getting the 5 miles done and 1 with VFF. I hope your calf feels ok after the run.

Good work on the recovery and on putting some miles on the VFFs.

Hope your kids are feeling better soon!

I would say you hit the target square on!!! Nice job!

I have been taking Benadryl every night. It helps me get in at least 4-5 solid hours of sleep without too much congestion, but I am so full of phlegm it is GROSS!!! I am getting better, but it is still oozing out of me. how are you feeling???

Great job!

Right on target. Nice proprioceptive pontification.

QP - The VFFs didn't give me any problems with my knees today. The knee problem before was caused by a tightness in my calf caused by running to far in the VFFs. So far I'm fine if I don't do more than about a mile in the VFFs. After I do that twice/week consistently, then I'll up it to 2 miles at an time and see how that goes. And, no, my feet didn't feel cold in the VFFs. But of course it was 40 degrees and sunny when I was out.

Kelli - I've still got a stuffy nose and a cough, but not as bad as yesterday. And I didn't cough my head off after my run today like I did yesterday. Of course, maybe that's because today's run was short and easy and yesterday's was long and hard. I'll have to see what happens tomorrow.

I always cough in the cold!!! I actually do not have a cough per se, I do cough at night bit it is that tickle in the throat kind of cough, just more aggravating!!

We will both be back to 100% by Monday or else!

I don't cough at all while I'm running. Just afterwards.

You are doing such a great job training! Way to stick to the plan!

Haha Nyquil does that to me too. We "non-drinkers" can't hold our alcohol even after 8 hours of slep. ;)

Great workout. I was just reading about how recovery days are supposed to be slower. I have a hard time some days staying slow after I've warmed up.

I'm glad you got great sleep last night and were up and at 'em this morning. Hope your little ones are better too.

Thing 3 is staying home with a stuffy nose and a cough, like yesterday, and Thing 1 is complaining of a stomach ache and so I'm letting him stay home too. I'm a push-over. But I'm debating whether to stay home with them or head in to work and leave them alone.

Your times are really good for a slow pace. I assume you were trying to run slow since the splits are slower than 8:30, but barely. Great run! I hope you are feeling better, and that your family gets better soon.

Actually, I was trying to run at a relatively fast, but comfortable pace, where I could talk if I needed to. I did speak out loud to myself a couple of times just to verify that I could speak.

I didn't really push hard until I got to the little hill sprint hill that leads from the green belt up to my street and then up my street to my house.

That is so funny, I consider slow pace anything over an 8:30 also. Crazy. Great run today. Your splits look really good.

We are on the same page lately. I've been working for that contrast between slow and hard days as well. I've finally begun to figure out that if I want to do the intense track and speed workouts (and I really do!), I've got to sacrifice some of the intensity on other days. Gotta "earn" those really fun workouts, by being sensible the rest of the time.

I love those arbitrary classifications of fast and slow paces... Sometimes my "fast" pace is a heck of a lot slower than another day's "slow" pace, and I still find myself trying to effectively classify them as easy, tempo, etc.. I'm finding that the longer I do this crazy running thing, the more value I place on perceived effort/exertion for speedwork (on the VERY rare occasion that I do any real speedwork).

Great splits!

nice job on your run today

Good recovery! Is it harder to run in the VFFs, or is it just different? I've been reading about barefoot running a lot lately (in fact, there was a big article in our newspaper a couple weeks ago). I fear it. But I probably shouldn't.

I think it's just different, not harder. But you have to make the transition gradually because it emphasizes different muscles, mainly the calf muscles, and the Achilles tendon more than running with shoes does.

Good job keeping the recovery miles slow.

I wonder if you could wear those socks with the toes in them when you run in your VFFs to keep your feet warm.

Hope your back stops hurting soon.

Nice relaxing day. You are smartly working into wearing VFFs. They key is to really go into it slow. Sorry about your back. Sometimes backs just hurt.

Good VFF running! Do you feel like your feet are getting stronger?

Nice way to 'mix' up recovery runs and still work on increasing your running strength in your feet with the VFF's!

No idea about the back, but the 'falling forward' cue does make sense to be the culprit. Hopefully it will ease up soon!

Nice recovery! I bet your soreness is all your core stuff. You are getting BUFF!

I dunno how you wear those things on your feet, I am in awe of those who can run in them!!!

How is the cold coming along?

Do you think your back hurts b/c you are bending at the hips instead of at the ankles? just a thought...Great job getting out there and I need to work on my abs more often too! I really need a more regular schedule! I"m such a creature of habit!

That is cold for the VFFs! Great job. I don't own any VFFs, but its mild enough here that I can do some cool down laps barefoot when I'm at the track. It does get cold, though!

Live and learn, and you had a good run anyway. Glad the dog adventure didn't go worse.

Hey--your pace on those last 8 miles look great!

Great run. You are an amazing runner. It looks like you splits were right in between your current pace and your marathon goal pace. That is a good place to be with 16 weeks still left to train.

Nice workout!

Lots of miles at a great pace. I really believe you have a 3:30 marathon in you. With the amount of time you have left to train you'll be ready to run that. Rest up, you had a great week.

Good pace on the M miles! Our marathon paces are the same, I think. Mine is 8:10. The difference is, I have never run a marathon anywhere near my M pace! You have, though, and are sure to do even faster with all the great training you are putting in.

I haven't run a marathon anywhere near 8:10 auntieem. My only marathon to date had an average pace of 8:36.

Great miles. I like the focus this week. I have focused on my core off and on during runs and have seen a difference. Great start to your week!

That's a tough cue, but a good one. Nice miles!

The proprioceptive you are using today is, in my running, one of the most important ones. Its not just "deep abdominals", either. More specifically, it is the hip flexors, which extend all the way up from quads to the diaphragm, and give each leg that "lift" on each step. I find that when I focus on this, my upper body is more upright (pelvis not tipped forward), and my breathing is better too. Be interested in how that feels to you in a few days.

amazing cue! I'll really have to grab this book sometime. Nice miles and great run!!

You ran a HALF MARATHON today - amazing! I need to work on some of your cues. I look like a pathetic duck when I run :)

Nice run. I will try this cue next time I run. I left my house at 8:20 so we were out at the same time. Only, I only ran for an hour. I hope you had a great vacation day!

I like this "cue" and I'm going to try it. Sounds like it's something that could really help my lower pelvic/groin problems.

I just have so much trouble keeping my thoughts focused on one thing..I tend to wander here & there.

That is a great cue. My pilates reformer instructor used to always say that too. I agree that it is important to utilize your core while you run. Great run today, Carolyn!!

I actually think it had more to do with the cold than your lack of fitness. I'm curious, how well can you type after a cold run like that? I find that I can barely press the keys after a chilly outing.

Love the negative splits by the way. Fantastic.

Br!! I agree with Jun; I never run very well in "bitter cold." Great job getting those big miles mid-week!!!

Carolyn, I think if your butt hurts, that is because you are doing it "right". Mine did too, so we're either both wrong or both right. You should notice more lift in your hip flexors?

I think I wrote a shorter post than I might have otherwise because I was having some difficulty typing immediately post frozen run. I also keep a paper log of my stats and always write stuff down there before I write my blog entry, and the handwriting is pretty shaky there.

Auntieem, I'll choose to believe that we're doing it right. I was so busy thinking about my navel and my spine that I didn't think about hip flexors. What do you mean by more lift in my hip flexors? Does it mean that my thigh will come up higher with each forward movement?

Your mileage is really buidling, and it's only Tuesday! Great job on your freezing run. I am impressed with your times in the cold and two days in a row!

Ummm, yes, I think that is what I mean. What I have noticed is that my hip flexors are initiating each stride, each thigh lifting smoothly with each step. The alternative for me, I think, was sort of initiating the movement by dragging the quad forward (and often dragging the rest of the leg along behind!).

Brrrr....Way to get out in the cold!

hate face cold - I don't feel like there is any good way to get around it!

Nice job on the miles and I agree with auntieem that it's probably from doing it right, make sense muscularly.

Nice job on the miles - keep up the hard work 2- over 10's IS tough!

Um, that is a little bit tough for all of us! But, wow, check out the mileage so far this week!!!! You racking in the miles, and you do it all so early in the morning. I can only accomplish that with two-a-days!

I bet your abs get tough with the navel to spine business!

Or hitting the snooze didn't help!

You are really doing a good job keeping your recovery runs noticably slower than your regular runs.

Enjoy your road trip & running in new places. Hope the audition goes well.

Will you do a long run Saturday in York?

I bet 5 miles feels so easy after 16, 13, and 11. Good luck with your crazy morning and getting everything done you need to before you leave. I hope you have a good trip!

WOW exciting trip... you getting to run in new places and your son audition! I hope that all goes well for both of you. Nice recovery run today. Having slow recovery runs is something I need to work on once I'm back to running full time.

Oh fun! Hope you have a safe trip and some nice one on one time with your son.

Nice recovery run! I hope you have a safe trip and things turn out well for your son. I remember those pre-college days getting stressful: wondering what and where would be best!

Enjoy the flat, flat flatness of Iowa and Nebraska!!

Enjoy the running during your travels!

Sounds like an adventurous week. Have a safe trip!

Have you tried wearing them on speedier days?

running in the country between snow covered fields....it sounds picturesque. Your tempo times are great. Enjoy your travels today!

Sounds like it was a super great time. And your splits are amazing. That is really fast, especially for a dirt road.

Nice pace! sounds like a very nice run!

Great splits! Be careful on those country roads if you do anymore on the rest of your travels. I'm sure you remember how people drive from your time in Champaign...

Great splits! I guess you were meant for country running. It sounds like a fun place to run, a change of scenery from busy suburban roads with hills. I hope you are enjoying your trip.

SPEED!

NICE JOB!!!!!!! You did great, those are a bunch of speedy miles in there. I have never done a tempo run and I do not want to even try, you make it sound easy but I know it is not!

Nice run today! Tempo runs are hard. Did you manage to keep your naval to spine the whole way? Maybe its just me, but I think its easier to keep good form at faster speeds; the easy pace seems hardest.

I didn't quite manage to do it the whole time, auntieem. My mind kept wandering for some reason.

How nice to get some new scenery and for it to be easy!

Great run - it sounds to quiet and peaceful!

Sounds peaceful. Open, quiet country roads. GREAT SPLITS!

Boo to treacherous roads! Glad you didn't actually take a spill...

What a running adventure. It's too bad there wasn't a clean path to run on, but I think staying off the roads was a good call.

Good recovery times/miles.

What an adventure you are having! It's good to take is slow when the roads are not in good conditions.

Your blog today really makes me appreciate the splendid weather we've been having here in SLC. Good tough run.

You are truly dedicated (or possibly deranged) !

Yes, its a fine line between dedicated and deranged! I prefer to think Carolyn is dedicated, because if she's deranged, maybe I am too! Great SLOW times on the recovery miles; always a good thing.

I think Carolyn is dedicated 100%. Great run in the snow. It snowed in Denver last night. We were going to do 10 with Carly on the trail tomorrow, but I don't know if we still will, there might be too much snow.

I think it was a great decision to stay on the sidewalks. I know what drivers are like around here, but in another state you may be putting too much on the line with the no-shoulder road.

Good luck at the University! You'll have to let us know how it goes and what good eating spots you find while there :)

Great recovery run!

Great run! I love to hear about your running while traveling!

Really great miles for being away on a trip. That is some serious commitment. I hope it works out well with your son. Safe travels home.

Great run!! you do amazing even when out of your comfort zone. Hope all goes good for your son. Also drive careful!!

Great job getting your run in while on the road, and a snowy road at that. I enjoyed reading this post. Great adventure! Best wishes to your son.

Nice run on the go! I think I would've bagged it or TM'd it - you're amazing!

I hope things go well for your son (scholarship wise) and you (financially wise)! Sorry you didn't get any good food. I always look for NEW places to eat while I'm in a new place - sometimes it turns out well, and sometimes it flops!

Glad you got back (to Nebraska at least) safe - good luck on the drive home!

I just thought I'd let you all know that I made it home. I'm a little stiff after running 15 miles and then sitting in a car all day.

Good to hear you got home safe. Nice running this week. New places. I love the vehicle counts on the farm roads. Sounds like my kind of place.

Great run! You did really well at sticking to the plan even while on a trip. I am glad you got home safely and had a good time. We missed you on our run this morning.

You are very dedicated, Carolyn, both as a mom and a runner! I'm impressed. So funny that there was so little traffic! Glad you are home safely!

Oh man! College decisions are tough for sure. Hope he gets some scholarship money--that'll certainly make it easier on everybody.

Good run! You are a trooper to do this run in a different place AND in the dark.

Awesome run again. Sounds like it was pretty lonely and tough, but that must have made it really satisfying when you finished it. Quite a long day also!

Way to go Carolyn!

24 degrees was "pleasant enough?"

You amaze me.

Great job getting 'er done and being awesome road-trip mom too.

Hope you got home safetly.

I am crossing my fingers for your son!!

Okay, running where I see NO cars scares me, were you scared???

Just joined the blog and Sasha suggested that I check your blog. I am training for a marathon this summer and am really excited about it. I am not fast nor looking to get fast. I think I can run this marathon and feel good. Sasha has told me that I am making a big mistake. I can see where he is coming from, but I am really determined and dedicated to do this. I probably won't get the greatest time but that really isn't my goal. If you have any words of wisdom sent it my way.

Good luck with your son and your training.

What an adventure! I hope he gets in the school he wants to be in!

I hope your son gets a good scholarship at Drakes. My son is attending Des Moines University, finishing his third year in Podiatry. He and his wife really like it there. I have visited Iowa twice, both times in the Fall, loved running there; but glad it's not in the winter or summer months. Hope you made it home safe and sound!

No Kelli, I wasn't scared. Farm roads in the midwest are supposed to be deserted at 5:30 am on a Saturday in the Winter.

That's interesting that your son is enjoying Des Moines, Smooth. My son wasn't too crazy about the town, but then we were only there for a day and it was cold and snowy.

My son has been offered a 1/2 tuition academic scholarship at Drake, but the other half of the tuition is still too steep for us. We've got to wait and see if he gets a music department scholarship as well. I'd really like him to go to the University of Northern Colorado. That's the most affordable of all of the places he has applied.

I can understand how you'd want to encourage him to attend the university that's most affordable. Sounds like he's one talented bass player and a brilliant kid to be receiving academic scholarships. I'm going thru the same thing with my "baby". You're a wonderful mom!!!

Great job running outside today! It was cold as we went from the car to the rec center. You are a nice mom to run a little earlier so you can drive to seminary. I like to read your brain tricks, I need to try them sometime but I never remember during a run.

Wow - strides in the snow! Great work.

Nice run as always, braving the elements when most of us would shut the blinds and go back to bed! :)

That cue is strange to me, I'd have to try it, but in my mind I would have too much up and not enough forward. hmmmm, I'm really going to have to try it!

Impressive as always!

Wow. Just right back at it first thing Monday morning. You have great energy!

Wow. Great job getting out early just so you could be helpful and nice to seminary son.

Cold weather and snow, and you still got 9 miles in with strides.

Hope your legs rest and you're feeling the energy on Tuesday.

14 miles with all the hills would seem like a never ending run. You definitely deserve an easy recovery day tomorrow. You did good on your speed.

Great run! I like how your pace picked up in the last half. Anxious to get done?

Oh, I almost forgot: 4:50 AM...runners are insane!

Yes, anxious to get done. Also the first half was mostly uphill and the second half had more downhill, so it was easier to go faster at the end.

Impressive as always, Carolyn. I tried out the running on water cue, and just didn't get it!

Great splits on all those hills! Recovery tomorrow will feel like it's over in the blink of an eye!

Wow Carolyn, what a fantastic run alone. That is hard to do solo! Way to go!

Sounds like a VERY busy morning, not only the run, but the running around during the run! Enjoy recovery tomorrow.

Is Tuesday your new long run day? Or do you have a long-long run in the future this week?

I've got longish runs on Tuesdays, but even longer runs on Saturdays. Saturday is still considered my long run day.

Wow! What a morning!!

How do you like running in the VFF?? Has running in them changed/improved your form when running in your shoes?

What is your feedback on them so far good or bad? Thanks!

I like running in the VFFs, but the one time I ran too far in them (4 miles), I caused myself a minor injury. So now I'm just trying to very slowly build up my mileage in them. I think they probably help my form, but I haven't done enough with them yet to be sure.

Smart recovery run. It's amazing what a difference even a couple of minutes can make in the morning.

Your recovery run sounds like mine, except you did it WAY WAY WAY early. I admire how you get your run done in your busy mornings.

I have read Brain Training. Thanks for the reminder on the proprioceptive cues. Sure takes lots of focus.

Nice to see how you like the VFFs. Seems to take gradual adjustment for most people.

Nice quick run! 6 hours is totally not enough sleep! I would be dead dead dead!

I like the skipping stones image better! I totally forgot to try that this morning! You will have to run even earlier now to remind me before I go out before my early run. Sorry, but its necessary!

Nice nice nice recovery!

I am glad you got your run over with. I always like being done. Good job keeping the pace up while running uphill. You are doing great at following your plan!

Nice miles and great pick up on your times there at the end- going uphill too!

Good miles. I have a lot of runs that feel that exact same way. Nothing bad, but nothing good either. Good finish!

I feel like most of what i do is unremarkable, yet I have plenty to say!!!

You have had a great week! Your mileage is up there as well!!!

Blah runs come and go, but you got out and got it done and live to burn calories another day! :)

Nice job on your pace, miles and getting out and getting it done!!

Good Thursday miles. Impressive pace in the second half considering the hills.

Way to stick with it!

Bare-feet tracks in the early morning snow will certainly catch their attention....they might think there's a sasquatch on the loose! I guess your feet are small, so maybe a little Yetti.

Have fun with the band today, and great job on your recovery miles & keeping them slower paced.

Yeah, people will be shocked. I had that happen and someone on a bike actually rode after me to find out what the heck was going on.

Here in my town, it would be all over school that "Mimi's mom was running barefoot...". It would take about 10 minutes for the word to be out!

I am likiing your recovery runs too! I find that the harder I work on "hard" days, the more I need the recovery runs.

Just reading about your recovery runs makes me feel recovered.

I'm VERY good about making up stories of the footprints in the snow that came before me - so I'm sure the kids will have plenty of yetti stories at school today :)

GREAT run and I love the recoveries! Many runners don't know how to recover well and it usually comes back to bite them. Excellent work!

You are so good about sticking to your plan! Are you tired today with only 5.5 hours of sleep? That would wipe me out!

I think you need a recovery run with only 6 hours of sleep!

Good job with your recovery run and sticking to the plan. You are so hard core, leaving barefoot tracks in the snow!

I imagine it was even harder to finish the last half after having such good company. Way to stick to it. Those are big miles.

What a great long run for the conditions!

Good job getting the run done! Also, good job speeding up after the slow pokes left. I hope you have a restful day today.

Great long run, and a pretty substantial negative split. It takes a lot of mental toughness to go back out and run the second half on the same out and back course.

I wish you were here so we could do those long runs together, they are never easy especially without company! You are such an amazing runner, dedicated and smart!

Have a great weekend!

Great run! It is awesome to have good friends to run with. You are very dedicated and inspiring! Wish you lived close so we could run together! Some day!! :)

You are one tough runner! Another cold snowy and icy run with some mud thrown in. Nice to have some friends along, that always helps.

Wow...amazing split times. Especially nice on that last mile.

Congrats on a nice tough run.

Nice solid 18!

Nice miles!! Great dedication!

Great run! You had great splits even though you only had company for 1/2. Next time you should try running with people for the second half instead of the first.

But then again, that would probably mean getting up at a crazy time, and who wants to do that on a Saturday after doing it all week? :)

NICE run and FAST splits especially on snow, ice and mud! Always wonderful to have company on long runs, helps to make the miles go by fast!

Solid training as always! :)

Good run. This cue makes sense, but I still always forget to try your cues while I am running. Great pace this morning!

All your work is really paying off. Your paces were great this morning!

Thanks for sharing the cues with us. I can't stayed focused on one the whole run, but I'm trying to still work on the navel to spine cue & like the way it keeps me upright when i'm running.

Man, you guys keep getting hit with these storms that are just lightly passing over us. Sorry about that. Once I can finally feel like running again without my chest exploding I can only hope that it will still be 50 degrees and sunny. Nice run today.

Good tempo run, Carolyn. Those are tough; I am always glad when they're over. Thanks for the proprioceptive cue. I am heading out right now for a long run, so I'll have a lot of time to try and make it work! Happy Monday.

Jun, this wasn't much of a storm. Just a little bit of snow that didn't really stick to the ground. But it is cloudy and gray right now.

GREAT paces for the crazy miles this morning! I love the cue, another one I'm going to have to try...someday!

Tempo runs take guts!

Any run that starts before 5 AM proves that...runners are insane!!

I saw a pair of gloves at the expo that said...Running is a mental sport, and we are all insane!

Wow - you are so dedicated to your plan! All your consistency is going to pay off!

GREAT tempo run sans Garmin! You're one dedicated girl! Thanks for the proprioceptive cue of the week. I'll have to try doing it, remembering it the whole run is the real tricky part.

Have a GREAT week!

Great tempo today! That description about treadmill running is actually why I sometimes enjoy treadmill running. It seems that its easier to have good, upright form with minimal ground contact time.

Wandering minds while running, that is what it is all about!!

Nice run, sorry you could not try a new route. I always like new route days!

That would be hard to do a 14 miler at an 8:10 pace (I'm going from memory and thinking we're about paced the same).

Good choice to take the sleep today! Come 3 in the afternoon you won't regret it! Glad you at least got some sunshine today.

Really nice pace on a pretty long run. Getting a little more sleep and having some sunshing on your shoulders must have been nice.

I'm impressed with your AP for 14 miles.....for what it's worth. You work so hard and are so diligent about your training that I'm sure you'll get to that comfortable 8:10 pace.

Great pace for a 14 miler. Good miles for a Tuesday too.

I wondered if you saw me. I am glad you were able to get a bit of sleep even though 5 1/2 isn't really enough. Good pace on your run. 14 miles is a long time to keep up a quick pace, you are doing awesome!

I saw you. I just didn't manage to wave. You went by too fast and I didn't have the energy at that point.

Great run, Carolyn! Sometimes you just really have to be organized to pull it all off, and you do so well. Is Steady State like tempo or like marathon pace? I'm still kinda new to all these terms.

EXCELLENT effort for a MLR and very NICE pace! Those mid week MLRs are the hardest to get up early for. You are doing AWESOME!

Wow 10 fast miles !

We all need a "lazy day" to stay up and sleep in! You did such a great job with your pace! Hooray for you!

Nice miles and great pace!!

I don't think I could stay up until 1 AM if I tried. I'm like a toddler, and will just fall asleep where I sit. Good job on the sleep deprived run, but now you have to be extra good with bedtime to protect your adrenals and immune system!

LOL Sno you are so funny, I'm just like you though. If I'm not in bed by 9:30, I'm asleep on the couch.

I'm really sleepy around 9 pm, but if I stay up beyond that, I sometimes get a second wind.

Auntieem, steady state pace is between tempo and marathon pace. I just saw it on the McMillan pace chart recently and started wondering about what it was used for. I don't know much about it. Bonnie understands it better.

You're dedicated to keep going back for more with all of your interruptions.

You went a litle further on the VFF's today, did you have any problems?

I've been working on that cue of navel to spine, and I've found that when I do that cue, the cue for this week just kind of comes naturally. How is it working for you?

Nice workout...even with all the interuptions, how are the VFF's doing?

No problems with the VFFs. I've been doing a little more than a mile twice/week for the last several weeks, so I decided it was time to bump it up. I'll do 2 miles twice/week for a few weeks and then bump it up to 3 miles at a time.

This weeks cue is going pretty well, except I found it harder to do today since I was running so slowly.

You're awesome for getting back out there. It's hard to do start and stop running for sure.

Good running this week. You seemed a little down about yesterday's run, but your splits were good. Were you trying to get into your steady state pace yesterday?

Great job on the broken recovery run. You'll be marathoning in those VFF's soon!

You do more before 7 AM than most. Good recovery run.

What a wife you are to get up and make a lunch! Wife of the year! Nice recovery!

NIce recovery miles; I'm impressed with your speedy adaptation to the VFFs. Now that my foot is better, I did my CD at the track baretoed! Felt great.

What a busy day, nice running!!

Dont you love it when you spend all morning in workout clothes? Glad you got it all in!

Good job juggling all your responsibilities! You are doing great at slowly increasing VFF miles.

It is amazing how far 12 miles will take you. Your route sounds so far away from home! 5:06 is an impressive start time, as always. I hope your work calms down soon.

Yeah, what is going on with everyone's work right now? Busy busy. I don't like it, especially while this weather is so awesome. Glad you got in a good run. Sorry about your sleepy son.

You need to invest in one of these for your son (and the other members of your family who struggle to wake him)...

http://www.thinkgeek.com/interests/giftsunder50/8f1a/

KP - too funny, that is a crazy alarm clock!

Nice run Carolyn!

lol! LOVE think geek :)

Nice run this morning, 12 miles at a decent pace with a MP run coming? Wow, great work Carolyn!

It must be a busy time for everyone. I've been feeling bad about not commenting.

I have a feeling that I am going to have those issues with my youngest. We are all morning people except for him. He is hard to wake up no matter what time he went to bed. Right now I can drag him out of bed easily because he's just a little guy, but in a few more years that won't be possible.

Good luck with the kid--getting kids off to school is hectic enough when everything goes smoothly!

Nice distance on a week-day. Sorry about your sleepy-head. I thought maybe a bucket of water, but then someone would have to clean it up :-(

I like being able to say I ran in two counties. Not everyone knows the county line is 1.5 miles away, so it sounds like I'm a big time runner. You really are a big-time runner, so kudos for all your work.

I live about a half a mile from the county line, hence County Line Road that I run on occasionally.

Still, I pretty much cross the county line only to go to church and to run on the Highline Canal trail. Home, school, my work, and a lot of shopping are all on my side of the county line.

NICE MLR! WAY to fit it in early with your busy life as mother, etc.

That's two MLR's in this week. Your training has been incredible!

So funny how moms have to be moms even while running! I wonder when that ends..... Fun to vary your route a bit; you are doing great getting your runs in!

What a great mom you are to stop a run and call home! Nice miles!

I wish my family thought I was as nice a mom as you all seem to think I am. I've about had it up to here with them tonight.

As always your dedication to get everything accomplished is amazing. I hope you can figure out options for your long run. I'm sure it will all be taken care of :)

Good job getting your run in with all of the business in your family life. I hope you can get some rest time this weekend.

Good job getting in the run despite the business. Get done what you can tomorrow. I am sure you will find a way to get in a meaningful run!

Sorry life has gone crazy for you for a bit! I'm sure things will work out one way or another for your run tomorrow. If I know you, you'll get it in - even if it's at 11PM :)

For dinner run through Subway drive thru and eat on the road - it's 'healthy', right?

You work so hard at everything you do. I hope you find a way to run tomorrow...do something for you in between doing for everyone else.

I will hope you get your long run in, Carolyn!

Great job and I hope you get your run in today!

wow, you really did have to squeeze that in! Congrats to your dedication to get it in. Sorry about all the phone calls from home, you're nicer than I am - I don't stop to talk so they have to deal with short answers and heavy breathing :) They get the point (or get tired of it) after a bit.

You held a great pace and given the uphill, wind and elevation I think you're ready for that marathon! When and where is the race?

The race isn't until June 5. It's in Newport, Oregon. I'm doing the Canyonlands Half in Moab in 2 weeks, but it's the Newport Marathon that I'm training for.

SO jealous for Moab! We're going down later in April, maybe next year I can talk hubby into the 1/2 as a vacation (I'd have to bring the new one along...I'd still be donating my body a bit :) )

Great job getting your run in! You are incredible and definitely deserve a green square for today's run! I saw you when you were crossing collegiate on Quebec. I hoped you were near the end of your run because I noticed it was starting to get cold. Incredible pace with all the hills, very impressive!

I would have had about 4 miles to go at that point, Michelle. And yes, it was starting to get cold.

I have the same feelings about my phone!!! EMERGENCY ONLY, but my kids call me the entire time I am running as well. It drives me nuts. Sometimes I just ignore them, it really messes with the run! But you are a good mom for answering. Way to pound out the run in the evening, that must have been hard after a tiring day!

Great run, and congratulations for getting in your run. You are woman, hear you roar!

You can come run out here to train for OR. I've got plenty of flat @ 170 feet above sea level :-)

Sounds like another adventure in running, glad you made it through ok. I hope you don't bring your phone on your next race!

That was a great run you did - especially after such a long day. And you might be cursing those hills you train on, but I bet they'll help you fly through your flat marathon races!

PS: I think we all lose patience with our kids sometimes; when I do that with one of my kids,I try to give them a good hug later and let them know I love them and wasn't really mad at them, that I was just in a really frustrated mood.

Wow! Great report. Good luck w/ kids homework. Been there, done that. Keep up the good work!

Busy as always! I'm sure you will get it all accomplished. Kids can be sooo much fun LOL! Your stride pace was very speedy today! Nice run

Yeah, I guess its a little too early to expect no more snow, but we can hope, right? And at least if it does snow, its not likely to stay long. :)

4:57am is REALLY early! We had a hug storm this past week and now it is in the low 50's. Nice strides!

Interesting proprioceptive cue; I think I would need to be videotaped to see if I was achieving it. Interesting too about your strides; I always feel faster on the curves of the track; it just feels like I fly around the curves! I have never paid particular attention to whether my speed actually varies on the curves though.

Great run especially after 18 on Saturday. You are a great mom to help your kids and run around with your head cut off like a chicken. I hope you have a calmer week this week then you did last.

Nice work on a crazy run, especially having a crazy life and sleepy kids. You are an amazing woman - keep up your hard work and dedication!

Nice eight!

Nice run!

It seems like you've been pretty stressed lately with the kiddos. I hope they cooperate with you today :)

When's their spring break? I don't know if that's a good time for you or not, but maybe they just need a brain break. And then they can give you a break.

Spring Break for my kids is the week of March 22. Spring Break for my husband is the first full week in April. It's too bad they don't have the same Spring Break.

With all this work you are doing on proprioceptive cues, you might enjoy a book I am reading called "The Talent Code." Can't remember the author. It also has relevance to your musical endeavors. Briefly, it is about how expertise is built in the myelin coverings of nerve bundles.

Awesome run!

Ha ha ha ha! I usually warn people when I am running with them (even my athletes)--running sometimes makes me gassy.

Your funny! What a great benefit to running alone. Great run today. I thought of you this morning as I was tired and struggled to get up with my 6:00 alarm. I knew you were already out running. You have an enormous amount of drive to get out every morning with no one waiting for you. Way to go!!

Sno - I'll put that on my list for when I'm finished with Good Calories, Bad Calories. I'm moving slowly through that one.

Tracy - yoga is worse, and that's typically in a quiet room.

Michelle - I knew you would be running this morning and thought about whether there was any chance I would see you since I was out until after 7:00, but I knew I wouldn't cross your path at the right time.

great run!

that slice of moon this morning made me think of moon pies every time I saw it. I don't even like them, but I wanted one by the end of my run.

Hahaha. Bad case of the trots, eh? Glad you got it all out in the open air.

HAHA! I like your comentary about farting. If you're running/hiking with someone of the opposite sex or someone you don't know all that well, farting is a definite no no, and there is nothing worse than having gas and being in those situations. Now hiking or running with Jun is totally different. It is a farting-free-for-all. Sorry if that was TMI.

Oh my heck, thanks for the laugh of the day!!! However, we all feel the same way. Although, my husband does not seem to care who is around, he is gross!!!

Great run, great paces, perfect alone time with the brain (and the farts).

HEY----you have the same weekly miles as me, who is the machine?????????

Kelli, we may have the same weekly mileage right now, after 2 days, but you'll do 10 tomorrow and I'll only do 5.

We will see, I am zapped! I need some serious sleep. I think I am getting to a point where I need to sacrifice a run for a nap!

Hey we ran the same mileage today. Great minds run alike.

As for farting, I'm glad you had the guts to bring it up. I find that when I'm particularly gassy on a run, it usually indicates that I'm having a good run. I was wondering if any other runners have the same experience.

Are you sure you weren't on the Garmin treadmill? Ha. That's funny.

NICE impromptu tempo run :) See, Mystery Miles are all abound :)

your consistency is amazing! :)

nice consistent run in the sun. Amazing splits...I don't think anyone could pull that off if they tried.

Looks like you need to work on keeping your mile splits more consistent.

Woah, trippy splits. Either that or you are just being an extreme perfectionist and looking at your watch every 10 seconds to keep your pace exact.

I didn't look at my watch at all, Nan.

Great splits! What a coincidence. It sounds like you had a nice morning with a bit of extra sleep and running in the light.

Nice recovery! Really Carolyn, those splits are amazing!

Garmin is broken? That is funny when that happens. Actually, I think it is a good thing. How's that "run Vertical" proprioceptive cue going? I think I kinda get it...

Auntie, the cue is going well. As for the Garmin, I'll have to see what kind of splits it records tomorrow.

I hope your cold doesn't mean we're going to get some cold weather here in the next few days. It has been pretty nice here--yesterday it reached almost 70, but today we have thunderstorms (although it is still a pretty mild 50).

Nice run--I am continually impressed by your splits on the uphill section of this run. Your elevation changes make you such a strong runner!

Great run. It was a bit colder today. Another green square for you!

Thanks goodness for the calm winds because that could have been cold!! So, what is the forecast for next week? We are supposed to hit 60 on Wednesday----YEAH!!!!!!

March is crazy weather - 40 one day 20 the next. I guess it's better to be overdressed than underdressed. GREAT job on those splits, especially the last uphill ones. Sometimes sick kids can be a good thing :)

Brrrr. That temperature would scare me too! Its dropped to 40 here and I'm complaining.

Awesome mid-week run.

22 yikes! VERY NICE GA run. Hope Thing 2 feels better; and warmer morning for your run tomorrow.

I didn't think about the psychological benefits of the short run. My plan calls for 4 mile recovery days, and I've been extending it a little because that just feels too short...but I should probably just do it, I guess.

Hope the tightness goes away!

I'm not going to lie, I value those moments when I get awkward tight muscles. It's the few times I have a good excuse to ask my wife for a massage. On the other hand, she gets a massage of one sort or another (usually a head massage, she loves those) almost nightly. I've never quite understood how it works out that way.

Glad it was a short recovery run with that pain in your butt :)

I hope it goes away and doesn't linger!!

You put the "very" in recovery.

Yeah, we definitely need a regular mental break from running. Sometimes I really appreciate cross training for no other reason than its just NOT running.

Take care of that glut. Don't want a little tightness to turn into something more.

I think the recovery run days make your appreciate the hard days more. Do you have one of those foam roller things for the glut? I love those things.

Yes, I have a foam roller. I should use it.

NICE RUN!!! I am glad the weather cooperated, the trail was nice, and you had good company for at least part of the run!! Way to be done with PART 1, and missing NO days is a huge accomplishment!

I feel your pain on the finishing! I have a hard time convincing myself to chill and just finish, I take off and want to be done so often!

Wow excellent run! I like the strategy of just trying to be in the moment during a run. When it works, it makes the miles go by quickly.

Awesome report. Your miles are great today and this week. I'm really impressed. Your pace was fantastic too.

Congratulations BTW on completing the first cycle of the training plan. Does it increase in intensity or mileage from this point? Seems like you've been running pretty hard through this first phase.

Nice Run! Glad the weather is warming up for you! Great pace!

JD, it increases in mileage and intensity. This mesocycle was 6 weeks long. The next one is 5 weeks. The one after that is 4 weeks. And the last one is 3 weeks and is the taper.

How fun to run with all those buddies! I too always, think, I have XX many miles to go. It makes the run forever long! Enjoy the journey is sometimes easier said then done.

Big accomplishment on your first 6 weeks!

Wow you had a lot of company today! Too bad you can't convince some of them to start a little later so you will have some complany for the first and second part of your run!

Nice speed there at the end!! You're so strong! This marathon is going to be a huge PR for you--and I love reading about your journey there...

Great run!