im sorry your frustrated, I know the feeling. You are rockin though and I think you are doing great. Not that that means anything, I know we as runners are hardest on ourselves and always trying to be better and stronger like the next person seems to be. Its all relative, isnt it?

Nice workout. Sorry it took some frustration to get it out. No worries about the slow running. It is obviously paying dividends if you can hammer a workout at your PR pace. I'm convinced the majority of your training runs should be considerably slower than your race pace. Look at my run on Tues 10:12 pace... It is consistency that works and you sure have shown that this year.

On a separate note, will you be at the TOU1/2?

Thanks Lysa, and you're right, it is relative.

Thanks Adam. Your training is a good example of smart training.

I was warming up to the idea of running TOU half, but now an opportunity to spend that weekend at a cabin in Bear Lake has presented itself, so I may do a long run up there, at altitude. Are you running TOU Half?

Nice 20 miler today by the way!

Good running, JD. Sometimes I guess we have to kick ourselves a little to get what we want.

Adam - those are very comforting words. Thx. I'll just leach support off JD's blog; I'm sure he won't mind. :)

Cool about the weekend away. Nothing like that for us this year... I was looking into something but it didn't come through and with the little one at home "we" are still hesitant about traveling. Hopefully next year. But you should take the training run at altitude and the relaxation...

I sent in my registration on Friday for both the half and the full. I was waiting for Des 10K to decide what I was going to do this fall and since it went well... Not sure what to expect as my mileage has still been relatively low compared to going into my last marathon. Typically I like to have 3 or more 20+ milers under my belt and a few weeks at 80 and I'm not sure how many more besides today I have time for before my taper and nothing over 80.

Its amazing what a little anger can do for a run. That's a really great workout! Myself, I am very happy to let my faster miles be dictated by the training program I'm in and just do the slower miles on my own. I think this works for me because I have absolutely no idea of what I'm doing in the training department.

Angry on a run, huh? Well, it worked! Awesome splits, you are fast. There is nothing wrong with running most of your miles slow---I have read anywhere between 85 and 90% of your runs should be slow. So, just get in that occasional speedwork and all is well.

But really, I know nothing.

Have a great week!

You silly, speedy man.

Sno - thanks. Sometimes I think I'm taking it too easy. An aversion to pain and discomfort keeps me from trying harder.

Adam - don't blame you for putting off trips with a new baby in the house. That's great you're signed up for TOU!. Look at this recent downtime as a long taper after a decade or so of intense running. You're going to have great races.

Thanks Auntieem. You have good discipline to follow a training plan. Not I.

You know a lot Kelli. Thanks. If 85-90% of my runs were slow that would be great. I wonder what the experts would think of my 99.6% rate of slow running. Lol!

Carolyn - is that an attempt at a Kramer impersonation?

Not consciously.