What a bummer! Take care and rest well.

No excuses needed for an easy pace run, especially for 10 miles.

C. Whatever.

B. To a quick recovery.

A. Cross-training fun!

Hope the cold goes soon! Ten miles is ten miles; slow is a part of training, right?

Bad days are good...they keep us honest and level headed...

So is that the opposite of a progression run. Should we call it a digression run? No. That sounds too negative. I think it's great to run slowly from time to time.

good job! hope your holidays were good

Hey Mr. McSpeedy.

You are getting too dang fast. Do you run any 10ks? And what is murky sunshine?

Nice job this week. And I agree. you are getting FAST! Good thing I did not sign up for Ogden, you would have beat me!

Seriously, I know how fast I'm not. My focus though is on improving, which I feel like I'm doing. But thanks for the compliment.

Murky sunshine is when the sun is out burning brightly, but we can't see it through the polluted haze. Lovely.

Kelly, I truly appreciate your keen sense of humor.

nice splits! you are awesome

You may not think you are fast, but you really have improved tremendously and I think you will be surprised on your next race. I wish I was going to be at Ogden, but we spent a small fortune on racing last year, so this year (especially with Boston) we decided not to do very many races and take our kids to Disneyland instead. BUT, maybe I will come and cheer people on, that is FREE!

Hooray optimism!

Now if we could clean out this air!

You've got nasty air again already after the storms last week? Maybe if you all have enough optimism, the air will get cleaned up!

Nice pace! Way to get in 11 miles :)

somebodys FABULOUS!!!!!

Shorts weather, yes! Actually, I use 40 degrees as my cut off for shorts vs. knickers.

Really?? Shorts? That still seems a bit cold to me. I don't think you will be wearing shorts today (Thurs.) It is suposed to be only in the teens.

I think I've got to get up to 45 or 50 for shorts. You're like my son. He never thinks it's cold.

Yeah, 40's a good benchmark for shorts. If the sun is out I'll go down to 35 degrees, unless I'm feeling cold that day. The sun's out today but it's only like 25 degrees.

40 is my favorite temp to run in. Not too hot, not too cold. Perfect.

Still in shorts?

Nice easy eight. What does Bron-Yr-Aur Stomp mean?

No shorts - no way.

Bron-Yr-Aur Stomp is a nice little acoustic piece by Led Zeppelin.

Glad to hear it on the shorts! Here it was 40, shorts for sure!

Great run!

Auntieem - you guys seem to have missed out on the bitterly cold temps this Winter. Lucky.

April - I'll just say it: this arctic cold weather sucks!

Ha, we had a week of really cold, but I was on Maui that week.

I can not figure out how to do a strider in a run, so now you are smarter and faster than me. Nice job this week JD, you have conquered half of winter, just a month and a half to go!

For me a strider is simply picking up the pace for a few seconds, holding that pace for a few seconds, then slowing back down. Simple. I like to do them during easy runs when my legs start feeling itchy.

It seems simple, yet I can not do it. I pick up the pace, I keep going, then I get tired, then I slow down. Seriously, everyone in my running group makes fun of me, I am like Forrest Gump on the football field. Maybe I should try it on the treadmill?

solid run

A run to feel happy with, certainly.

Very impressive 20 miler!

I love your splits! and your weather! where is that jealous button?

All recovered now?

Thanks for asking. Actually I feel really good. I'm glad I ran even a little today. At first my legs were lead but felt great by the third mile, as evidenced by my splits: 9:46, 9:37, 8:33.

Very nice, you are strong. Sunny and 34 sounds so nice right now; like a real winter.

Such a nice day. I took full advantage: slept in, hike with the dogs, and an easy run. Got to capitalize on days like this in the dead of Winter, for sanity.

The air is gross, very good thinking! Nice run, great pace for climbing! Have a good week JD.

smart move JD!! I bet it was gross looking down into the SL valley. I remember those days well, yuck.

Your effort Saturday was awesome!

Great run!

Thanks! Tomorrow's air quality is forecast to be even worse. Then hopefully it will let up a little Wednesday. This gets noticeably worse every year. I usually go ahead and run in the gunk, but sometimes (like today) I just have to get out and find some clear sunshine.

That's quite a long trek

You're addicted for sure

For just seven miles.

I'm glad you were able to find some clear air to run. It sounds like you got some hills with the bargain.

Too bad you couldn't head for the hills again today.

Yeah, work got in the way.

Why is the air so bad there? Inversion?

Did you get your haiku yesterday? I worked really hard on it.

Inversion. Although too put that name on our situation is an insult to inversions everywhere else, as this is a whole different animal. It's disgusting.

Yes, did you get yours? I don't know if I'm doing it right. Is it simply 5-7-5? Or is there something else to them that I'm missing.

Sounds dreadful. Reminds me of my L.A. days, way back when (pre-unleaded fuel too).

True Sno, as bad as the air quality is today, apparently it was much worse way back when.

Nice run with the dogs (is that hard with more than one?), enjoy the rare day off! Do something fun.

Only the morning off of work. But I made the most of it.

I can run with the dogs off-leash on the cattle road, so It's not hard at all. It's a blast watching them get all whacked out and play.

Well, a morning is better than nothing!

WHAT does your new blog title mean, i have been trying to figure it out??

I'm changing my blog title all the time.

Bron-Yr-Aur Stomp is a song by a band called Led Zeppelin. I was just realizing, they also have a song called "Achilles Last Stand", which would make a good blog title!

Was the packed ice slippery.

Good job making the most of your free morning.

It was slippery in some spots. It was more smooth, which was nice, than dangerous.

I like the Achilles title, PERFECT for runners.

Happy running dogs

all those toothy smiling grins

pure abandon.

Nice run, hope you enjoyed the respite from work!

that sounds lovely...are they off their leash when you run with them?

I'm still laughing! Yours is so much more upbeat than mine today.

Auntieem - look what you started!

Healthy habits, yeah

You're changing for the better

That's what running does

haha, you are so funny. and sick.

Nice one Carolyn.

Lysa, you're the one who's sick. You're the sickest of the sick.

You are oh so funny!

What's up with everyone running 13.1 miles today? I didn't get the memo.

That's not a shabby pace to start out with by any means. Or by warm up, do you mean you physically felt cold for a while?

Burt - I don't know how you missed it.

Carolyn - it's a fine pace to start with. But I had to stick with that pace for 5 miles before I finally felt good enough to push a little. All's well that ends well though.

The mystery field track? That sound intriguing.

I always feel sorry for people who only ever run 2-3 miles because I often don't start feeling good until after I've gone that distance. If you never go farther, you miss out on the feeling good.

It's nice to see you doing an easy eight. And I'm glad you wore pants.

ie; shorts.

I was tempted to don shorts today too. But with my slow pace (still recovering), the wind, and predicted showers, I went with the conservative guess and wore the tights. Just weirdly warm!

Wow, so warm! We have the same thing going on here. Strangely warm, with semi clear skies! Most certainly shorts weather!

pants that are not long are the best.

You on a treadmill? Sounds like a good workout.

Nothing but the facts, mister.

giddyup

Auntieem - my 2nd TM run this month. Hopefully I can keep it to once or twice a week through February.

Carolyn - Dragnet called, they want their line back.

Lysa - I wanna be a cowboy...

WU? CD? I do not know what these things mean---but awesome speed work! I am going to try that one next week. I have to copy other people's speed work because I have no clue how to do it on my own.

Kelli - WU and CD: warmup; cooldown. I saw it on another blog and found it to be a nice shortcut. It took me a couple of reads before I realized what they meant by it.

You must know something about speed work, because you're quite fast!

DA---that was pretty obvious! I guess I was just not thinking about it.

Really, I rarely do speed work. I have one speed for indoor, another for outdoor, one for running alone, one for running in groups, and one for racing!

...and they're all pretty fast!

Hmmm....I will attempt 7:04 for 1/4th of a mile on the treadmill and then we will talk. However, I am only going to do it once. =:o

Kelli - last week you did a series of 1/2 mile intervals @ 7:13 pace. The week before that you did 20! that's 20, 1 minute intervals @ 6:40 pace!

I don't think you'll have much trouble hitting a 7:04 1/4 mile a dozen times or so.

And I almost died, especially on the 20's! Okay, though, you are building my self esteem. I guess I do not realize what I do. But, really, I almost died.

More treadmill. Whoo hoo!

Yeah, that's the kind of week it's been. Second half of the week will go better.

I'm glad Mr. Treadmillsen was around to keep you company.

Hope your doing okay.

So nice to see you've come to your senses and got off the treadmill! Very nice on the negative split.

You showed that wind who's boss.

Right on!! Great workout!!!

Nice miles!! Way to get a negative split!

good job! rainbowfred=1 wind=0

Rest is always good :)

Hooray rest!

Good job.

Either you feel like a rock-n-roller or you are actually sick. Hope not. But sounds like you are doing the right stuff, napping, not working, not running.

"...napping, not working, not running." Makes me sound like Homer Simpson! Lol!

But it doesn't sound like you had a doughnut and a beer.

BTW, you're not lacking talent.

I have a lot of digression runs...LOL

I don't know what a digression run is, but you must be feeling better. Hope so.

A digression run is the opposite of a progression run, right?

I do that sometimes.

So you're just a runner, now? I shouldn't say "just a runner." A runner is an awesome thing to be.

So a digression run is when you are tired and can't hold your pace? Is there a training "purpose" for digression running?

Strange new picture, JD. Explain?

Thanks for the comments. It's always good to know someone's paying attention.

I call it a digression run as kind of a joke. But yeah, I got slower as the run progressed, without wanting to. Another name for "digression run" could be, "this run sucked." Lol!

The new picture is my wife's boyfriend, NBA player, Dirk Nowitzki, carrying the flag for Germany during the opening ceremonies at the Beijing Olympics 2008.

Wife has a boyfriend? Trendy.

...or old fashioned. Lol!

You look pretty in that picture. Good run

I love that you one have a pic ofyour wife's boyfriend for your profile pic...and two that you can run on lunch! i"m so jealous!

Do you consider that an easy run? That would be a tempo run for me.

Lysa - thanks. But more importantly, I feel pretty.

April - you're a hoot! I used to run early in the morning and I'm hoping to get back to that. But for now I run in the day. There's always a risk that things will get too busy at work and that means I'll be stuck on the treadmill after work. I love early morning runs, but I've been tired and lazy lately.

Carolyn - yeah, good question. I would consider yesterdays run "easy" (8 mi. 9:18 pace), or even recovery pace. Today's run? Not easy, but not hard. Just comfortable. I'm trying something different this time around. I way over trained for last Falls marathon. This time I'm not going to worry about getting high mileage weeks and focus more on quality runs and hopefully get more long runs in (18-22 miles). So far I feel pretty good. My long run a couple of weeks ago was the best 20 miler I've ever run. I guess I'm still quite the rookie and I'm still learning what my body can handle.

I like your new approach to training. Your run today seems like marathon pace? I'm a rookie too so I'm just figuring out what "works". Anyway, since your first mile was slowest and you last mile was fastest, its probably a progression run, right?

See those little white boots in the background? I wanted boots like that with all my heart in 1964 and my oldest sister had some. But mom said I was too young (6). I am scarred for life.

And by the way, nice run.

Auntieem - I'm hoping to run a marathon at that pace. So it makes sense to practice doing it, right? My understanding of a progression run is a run in which each mile is progressively faster than the last.

Sno - good eye! Those boots, and the legs attached to them, are the real reason I put the photo up! Lol!

Whoot Whoot!!! Treamill run!!! Well I tried to be as excited as you... but I don't think I can... Sorry :)

You know, I actually Love the treadmill.

You are living large!! Congratulations.

Now that is a positive attitude!

A mind is a terrible thing to waste.

Lori - thanks for trying.

Paul - one man's pleasure is another hamsters exercise wheel. Actually though, treadmills are kind of nice for pacing and workouts.

Lysa - can't touch this.

Carolyn - I was positively sarcastic, does that still count?

Snoqualmie - it's too late for my mind.

I was positively sarcastic too. So do two sarcasms make a sincerity?

Very funny!!

Fantastic run. You did a great job on the progression.

NICE WORK HOMBRE'

Awesome job today!

Very nice workout.

wait a minute, are you doing this bc coleman decided to train yesterday? So now you have to go run 10? Why dont you just go run 10 1/2 marathons btwn now and then...Im still going to be on "team derum" and I really do hope you puke. just bc that would be cool.

Thanks all!

Lysa - No, this is just normal running. My training is focused on the Ogden marathon in May, one month after the SL half. I'll probably just train through the half and use it as a good speed workout. And hopefully kick Coleman's butt in the process! Lol! Seriously though, I'm glad he's training for it. I'm counting on him to really push me to a fast time.

Did you lap the reserve 10 times? I have done that at 21 street pond, but not ten times.

Nice run! I have yet to be able to do a good progression run.

Nice perfect progression run! Who knows where that would end if you went 20 miles? Something to think about, eh?

To my mind, mud, dogs

a great combination

you must think so too.

I'm glad you had a beautiful sight to offset the mud.

you really need to bring a camera and post pics...but I guess for now your description and my imagination will have to do!

I'm with April; as much as I love Dirk, your description of an All-American sunset sounds more aesthetically pleasing (in my mind, at least) than his German flag...

wow, thats a really cool description. I love that you said it felt like turquoise in your mind. Its one of those visions you never want to forget, and also one of those times that your mind and body felt so good after a beautiful run. Wish they could all be like that.

What an awesome week of running! And you even ran on the TM, lovely!!!

I ran on the trails through West Jordan and Murray today and I decided it does get kind of boring. It was all pretty flat, which is nice, but i need some variety!

Have a restful weekend, you have worked hard this week.

OH, and I decided TOO late that I do want to run the Ogden half, dang it!!! My husband is trying to see if his work has any spots this year, I know they did last year. Anyway, I hope to be there cheering you marathoners in.

You had very nice mileage this week.

I've been wondering about the running long distances without food or water. Does it make you stronger or is it better to have some fuel? I like to have some water on my longer runs, but I typically go without food. I did 12 today without food or water.

I never drink water in the winter, and I am still alive (although I do get a post run headache some of the time!) And I NEVER EVER have food, it makes me barf! My take is that it makes us tough. If we can do it, all the more power to us, right?

Thanks Kelli. I hope you can get into Ogden, it would be cool to meet you. Awesome mileage this month!

Carolyn - I just don't like carrying a bottle when I run. In the Winter it's doable to go without. Definitely not in the Summer, where I carry/drink all the water I can. I don't know whether or not it makes you stronger. If I had found a convenient place to get water today, I would've stopped for some. I am pretty conscientious about staying well hydrated everyday though, I think that helps.

You are superman. Good job!!! I would have had to have water and gu, but Im much more of a juvie than all of you.

I think that is why I can go without water on a run (in the winter), I drink a ton every day. I am SURE it makes stronger, sure of it.

I don't know how you do all them miles on the TM!

That's a pretty fast recovery run, I think. Maybe you were in a hurry to get off the treadmill.

Treadmill again! For me, the easy pace seems faster on the treadmill than it does on the trail. Can't quite figure it out; maybe its just because you are really not going anywhere.

Great month, JD!

Congrats on the unintentional progression run! Very nice!

good job. I should have given my body some more time today, maybe I couldve had the same result?

Negative splits are always fun to see.

Very nice. splits under 8:00! Thats great.

All of your runs are now progression runs!

Thanks Lysa - your rockin' the consistency lately!

Auntieem - that's funny. Yesterday and today were not purposely progression runs. I have a feeling tomorrow's run will be "easy digression".

I think that is a very SOLID run my friend!!!!

So, no luck getting in to Ogden. UHP gave all of their spots away! I did get an e-mail from Zions Bank saying that they had 100 spots for the full.....

Ilike your title--nice and to the point

Also some days I think the day picks me...I don't get to pick what kind of day I'm going to have...

Well, even if you didn't pick a good day to try to run hard, you sure managed to run fast! You're kickin' my trash, dude.

Keep at it.

It's good to see that the Easy 8s are back, or maybe they never went away and I just didn't pay enough attention.

beautiful day

easy 8!

The return of the easy 8s represents a certain mindset, I think. I know it means something...

You truly have a stomach of iron if you can even eat anything that close to a 10 miler, let alone run at that pace!

I usually eat a banana and/or a doughnut before a run, or even a burrito, without any trouble. I think there were some red peppers in the sandwich that may have expedited things a bit.

Nice mile, super nice pace, and love the terminology!!!

I want a doughnut, that sounds GOOD.

I have had some stomach problems this week too. I wasn't going to complain, but since you mentioned it I might as well go ahead and whine. It's so annoying!

I thought I was the only one that said snarfed! LOL

I guess it was either stop and drop or snarf and barf.

Congratulations on your warm weather. I'm still in two shirts on every run, but I suppose if I ran at midday I could be more like you.

I think the purpose of the taper is to keep you from having an off day like that on race day. Still, I suppose it could happen.

Enjoy your free time.

i often think that same thing. 99% of the days that i run, i do not feel up to running 26.2 miles at MP. a lot of it is mental preparation. when the body knows it has to perform, it usually will (even if you crash and burn, you probably made it farther and faster than you would have on a normal training run). obviously the physical preparation is important, but i am convinced that there is more weight to the mental aspects.

Carolyn - that's the mystery though. Last week, I ran the same mileage, and took Friday off just like this week, and I ran 16 miles on Saturday and felt much stronger throughout the run. So I wonder why today's run was so different. Diet? Chemical imbalance? Juju? Yeah, I just don't know.

Allie - thanks. I like that approach. I think our lives are more driven by psychological factors than we realize.

totally agree!

It wont, bc races give you adreneline that a regular run doesnt. BUT having said that, we all have the same concern.

That is nice to read because, as I bonking bad today, I was thinking, "How in the heck did I run over a full minute faster per mile for 26.2 miles????" I was baffled.

Maybe today was the day for lead leg running. Maybe their was something in the air holding us all back? Dunno, but next week will be better!

Enjoy your free time! Read a book or something.

Oh yes, Valentine's Day. That's why your work will be crazy.

You're smart to back off at the first sign of pain and not let it get too bad.

Thanks Carolyn. Yes, it's a new pain I've never had before, so I'm being extra cautious.

Good idea to take a rest day! Don't be stubborn like me!

Hope the foot gets better... You must be a florist if valentines is a busy time of year for you... or maybe a singing telegram person??

right arch pain is going around apparently. Do you think its contagious? Maybe Im talking to you too much. Nice run. Are you crazy busy with Valentines coming up? I hope so!

No arch pain and lots of energy. Very good.

JD---it might be that nasty plantar fasciitis! It hits in the heel and the arch )but especially the heel). I ignored mine for too long, so don't do that!!! Do lots of calf stretching, it stretches the arch at the same time and may help!

Nice run, take care!!

Dang it! Sorry about the foot pain. Kelli's right; the plantar faschia inserts at the heel and often causes pain in the heel first. So its is good that it has retreated to its origin. There is a little green ball you can roll under your heel.

Running to work - I love it! It seems like the epitome of A Running Lifestyle, if there is such a thing. Great discovery!

sounds nice. I love finding new trails, its the best.

{"best" said with Jack Blacks accent on nacho libre}

Kudos for running to work. Now how are you going to get home?

That is awesome! I"m 12 miles from work...I wouldn't know how would get home after?

True Sno - It would be nice if I could do it every day.

New trails are the best Lysa. The best! (Best said with the voice of Banya (sp) on Seinfeld).

Carolyn - refer to my PM edit. I wasn't sure if it would work out but it was great!

April - 12 miles would be pushing it. Especially going both ways.

Wow. That's quite the double you did today, especially with the speedy run home. Impressive.

I'm somewhat hesitant to ask... but how did the trail get its name?

Amazing how your PM run was so great after already putting in 9 miles in the morning.

I called it the "poop" trail because there was a lot of horse and dog stuff on the trail and there are a lot of surrounding pastures that were giving off a certain aroma when I ran on it.

Gotta love what you call an easy commute run! Nice.

How cool is that!! It sounds really nice. I'm sure this will be a scoot that you will be incorporating into your future workouts!!

celebrate

p.s. she runs through the streets with her eyes pained red.

I'm glad to see you did a shorter run today after yesterday's running commute. But that's still pretty fast. I'm becoming a big fan of really easy recovery days.

So, what is your treadmill opinion? Is it easier or harder?

Lysa - under black belly of cloud in the rain.

Carolyn - I love my easy days. When I intend to run easy, I just run by feel, no pressure, just relaxation. Sometimes that means 9:52 per mile (yesterdays AM run) sometimes 8:46 avg (today's treadmill run). Being on the treadmill lends to the easiness as well, in terms of impact on the legs.

Kelli - Both. Treadmills are easier because they carry the pace for you, are easier on the bones, and are convenient. Harder because they're monotonous, indoors, and monotonous, as well as being monotonous. As far as pace goes though I can't really tell a difference, although I find harder keep a slow easy pace on the treadmill for some reason.

I find just the opposite; I have a harder time keeping FAST on the treadmill. I sometimes use it when I need a slow recovery day, just for that reason. TM is definitely a great choice for tired legs, though, and audible books and music make it tolerable.

Interesting topic... I find that I have a hard time running slow on treadmills, but that's probably just because I get so bored with them. (running hard at least keeps the brain occupied...?) Perhaps if I took auntieem's advice and listened to a book or something it would be better, but since the only treadmills I have access to are at the student rec center, I just get to watch muted TV's and keep finding myself speeding the thing up to try and get farther before it automatically shuts off after an hour...

I seem to really struggle with speed on the treadmill. Here is an example: yesterday I was doing speedwork and running just a half of a mile at a 7:08 pace was extremely hard. Yet later in the day outside I was able to run an entire mile at 6:33 at what felt like only a slightly harder effort. A typical easy run outside for me is mid 8's, but is a minute slower on the treadmill.

My husband says it is all in my head, I am just bored and so it seems harder. There might be something to that (as all I have is music and soundless TV's).

All my days are easy! LOL

most of mine are, too, but even if i'm intending to have an easy day, if i go to a treadmill, i inevitably speed up as the run progresses, just to keep things interesting.

i don't know... runners are weird..

Yes, we are!

I also speed up as I get going, but I do that outside most of the time, too! It sure takes me more mile to get into a groove on the treadmill, though.

Nevels, what is the farthest you have run on a treadmill???

sometimes i speed up outdoors (like last night, running with a friend, we kind of ended with a progression-type run), and sometimes i just settle into a pace and mosey along to the finish...

my longest treadmill run isn't too impressive (most of my treadmill runs were at the student rec center at MSU, where all the treadmills were on governors that cut them off after an our or so, so i usually just stopped then), but I think the longest i ever managed to force myself to suffer on a treadmill was 15 or 16 miles (ugh..)

if you want a really impressive treadmill runner, check out ultrajim...(i think i saw where he did a 35-mile day on a treadmill... oh the horror!)

I know, he is nuts on the treadmill. I dunno how he does it.

We have a few treadmills on timers. I avoid those ones. It is just really hard to suffer mind numbing running for too long! But 14-15 is impressive!

Well, truth be told, there are many outside runs that I crawl the last few miles-no speeding up if I wanted to.

Kelli, I am just like you; about a minute per mile slower on the treadmill. I CAN do tempo intervals on the treadmill though, if I just set it for my tempo pace and run, so maybe it is all in my head. Being indoors is certainly not as energizing somehow.

All this treadmill talk has got me psyched for my treadmill run tonight!!!

Please note: sarcasm.

I was happy to not have to visit the treadmill at all today! Have fun JD!

I like speedwork on the treadmill. It seems harder than it should, BUT it is easy to calculate and do and there are NO HILLS.

Nice 10,000 meters.

A mixed bag on the treadmill helps to pass the time. Good luck with your busy weekend.

Nice run; nothing better to help you through a busy time.

Good luck with the heavy business this weekend - I hope you make loads of money! (And please contact Mr. Sno with details about how much a female person likes getting flowers. J/K)

Nice splits. I have to run at least a couple of miles of warmup before I can hit splits like that.

Did you have busy day at work today?

Thanks Carolyn - today was busy, but the real action was Friday and Saturday. Actually, I was a little surprised we had any business today. Davis Co. Utah and all.

Ah yes, I see your point. Are you always open on Sunday, or was this a special for Valentines Day? Did you close early today?

We decided to be open from 10 to 2 today. We had a couple of things pre-ordered, and several people came in while we were there. The main event to day though was some funeral work we were doing.

Oh, and we're closed on Sunday to retail sales, but we end up working 2 or three hours a couple of Sundays a month for our hospital accounts and funerals.

Some very nice mile splits in there, J.D.! Too bad you didn't make your 1/2 PR. Did you go out too fast?

Auntieem - thanks. Yeah, I guess I did go out too fast. One of Sasha's ideas which I like is to run your goal pace to failure then finish the run as best as you can. Maybe I should have gone 13 miles, but I was a little bugged about crashing and just wanted to end it.

I love nostalgia runs!

Hi! That actually is the same route my Dad and I would go on back in the 80s. I think I might run there sometime next week.

A whole mile at 7:24? You threw in some speed there, Mr. I'm-keeping-it-easy.

It's fun to visit old haunts on foot.

nice job! I bet it was fun to run in the avenues, did it bring back many many memories? Its fun to think back on the avenue days.

I love getting comments from all of you. Thanks!

Lysa - Crazy daze!

Nah. It's called "cut back week," dude! :)

im pretty sure you're solid.

good job. You are going to rock that 1/2.

10.5 during lunch? Either you have a long lunch or you are FAST! I'm willing to be the later!

When is your 1/2? That is a very exciting pace! How did you figure out your 1/2 pace? Is it tempo? Or slower.

I'm registered for the salt lake half on April 17th (?). My goal for the half is 8:00 min. per mile pace (or faster). We'll see. My previous half was an 8:17 pace or something. So, I figure what good is a goal if it's not a little bit of a reach.

I think that's a great 1/2M goal pace. I'm sure you can do it.

NIce run today... your new picture makes me hungry :)

Excellent run.... nice picture!! Did you eat a donut after that workout?? I would have had at least 2!! :-)

Donuts? For real? I want one!!

Nice speedy miles thrown in there today!

Nice workout, you were movin!

6:19 is blazing fast. Embrace the pain.

only hurt in the lungs! and I'll take 6:19 pace any day!

I agree, hurt is good. I don't know if its healthy, but I really look forward to the workouts that hurt.

Only runners want to cause themselves more pain... and like it LOL

You were crazy fast!!

okay, now you really are speedy gonzales. And it hurts so good.

HEY! are those spudnuts? Scott makes those!

I like rest

Sounds like a whole rest (sorry, I've got music on my mind).

Too funny. I knew I should have stopped and said something. Good to see you today.

Nice 20 miler!!

Well done!

Great run! So did you go to work after that run? I'm always at least half dead after a long run like that.

Yeah, I'm impressed that you went to work too! I finished my long one, ate some food, and felt dead for awhile. But, my legs didn't crumble either.

Thanks. I did work after the run. But I did a fair amount of just sitting still as well. I like some activity right after a run, I think it makes the recovery go better. I'll be laying low this evening, and eating a lot.

As for the legs crumbling, it was kind of comical. It was like I had no control of my foot strike in that last mile. My feet would just flop down wherever they pleased. An odd sensation.

NICE Work JD!! You are fabulous

SHORTS??? Brrrr....

Nice run!

Even though the sounds of it is something quite atrocious...

(are you hinting that your treadmill sounds rough?...)

If I say it loud enough I'll always sound precocious.

SUPERCALIFRAGILISTICEXPIALIDOCIOUS!!!

LOL

But can you say it backwards?

suoicodilaipxecitsiligarfilacrepus

it was pretty windy today. cold wind too. nice run, good job.

so is shane on fb or not?

Thanks Lysa. I think Anita just created a page for him and he isn't aware of it yet.

BTW if Shane trained, he would kick all our butts with ease. I guess you know that. The guy is crazy athletic!

You are really fast. It must be the doughnuts.

The doughnuts help. But the real secret lies somewhere within the Dorito's.

Your runs are getting faster and faster!

i always knew that the true secret to successful running was eating mounds of doughnuts and doritos. glad to finally get confirmation that all of those wonderful confectionery delights that i forced down were not in vain...

she is going to be in trouble when he finds out! thats funny. Im with you though, she should post some kind of movie, get it on youtube and get rich off it. Bc you're right, he was made to be in the spotlight. {as bad as he hates that} And thats good hes not training then, bc I cant handle any more people making me feel inadequate!

so where's yours?

its not mine, thats my good run

This recovery run brought to you by hot doughnuts and Doritos.

Are you going to run home again today? If you do, that'll be soom big miles today.

No run home today. I'm hoping to arrange things so I run home from work tomorrow. I love these commute runs. Can't wait for nicer weather though.

What a great way to start the day!

I am so glad you got what you wanted! How great is that, running to work?

nice easy ten.5 you are awesome

Oooooh, great splits!!! This is gonna be your year, you are doing GREAT (until next year, when you will be even GREATER, I am sure).

YOU'RE the great one Kelli. Thanks!

Another commute run! You should be jealous of our weather; it is not to be believed. We will probably have to suffer through an ugly summer, though.

Is it easier to run to work or run home from work, or is there a difference? Running to my office is a downhill piece of cake. Running home is, of course, the opposite.

Thanks Em - ahhh...Summer...

Carolyn - There's not much difference. Technically, the run from HOME to WORK should be a little easier because of a downhill section around the second mile. Most of the rest of the course is flat, with a couple of short climbs and drops. However, my run home is always substantially quicker, probably due to the fact that I'm running AWAY from work and TOWARDS home! Lol!

Your splits are awesome. Good Job JD

Hey, JD, I just noticed that we are neck and neck these days on the mileage board. Kinda cool, and Carolyn is right there with us. I'll be dropping off, I guess, after next week, as I taper...

The wind always seems so much worse when you're running into it. Great run as always.

what the eff. You get faster every single day. Nice sprint today!

Easy days easy; hard days hard.

Yeah, its when the easy days are hard that I worry.

Nice paces even with the challenging wind!

hyperspeed shoes?

Auntieem - It's funny you say that. I intended for today's run to be 5 slow recovery miles. But when I saw the first mile come in at 7:36, and it felt effortless, I figured I'd better do some speed (for me, this is speed) while the body is into it.

Lori - Thanks. Did you note how the wind was a gentle push at my back, but a fierce, storming gale when I turned around? I was being funny. That's how it feels sometimes though.

April - The Hyperspeeds are an Asics shoe. I think they're racing flats. I got them because they're very light and have minimal cushioning/support.

I don't see any havoc.

ten.five

Nice fast warm windy run.

It was SO windy! Glad it did not blow you away!

Have a great weekend.

Lysa - yes 10point5.

Thanks Carolyn and Kelli. I'll take the wind with temps like that any day. Spring's a comin'!

Are you going to run today? B/c ifyou run an easy 7 or 8 you will be at 200 for the month...I'm just saying don't be lazy! LOL

Today is beautiful! Do you get to run today???? I see no wind, I hear no wind.

I'm very happy to say goodbye to February. Enjoy your relaxing day today.

Wow, a big month! No need to get that extra 6.6. Relaxing and eating sounds good. yardwork sounds like work.

All you have to do to get an even number is add some zeros after the decimal point. Works for me.

For such a short month, you did a lot of running!

Thanks. I'm trying to not focus so much on arbitrary mileage totals this year and run more quality.

Sno - a short month, AND I only ran 21 days My average per run for the month is just over 9 miles.

VERY NICE!! congratulations! It was a beautiful day to get a PR!

Wow, that would be a 1/2 PR for me too! I agree that it signifies substantial improvement. Nice and steady too. GREAT way to start your week!

That would be a PR for me too. Way to kick it at the end!

I believe you are correct! If you can PR on an everyday run, without the crowds and adrenaline and peer pressure of other races, you have made HUGE improvements! However, I already knew that about you. I think your Ogden full is going to be a HUGE PR.

i'm jealous, it's thirty-something, windy, and raining here....

as much as i hate them, today is liable to be a treadmill kind of day...

nice progression run there. you may want to let burt know your strategy for accomplishing this, as he doesn't think it is possible to run progressively faster each mile unless you are on the TM. loving the weather.

dang! I was just a bit short of doing the same distance as you today! bummer. The short sleeves were great today!

Great progression run. Was it on purpose?

Thanks. Progression runs are fun

I did do it on purpose. I do it by doing the math. I see my first mile split, figure out what I need to do 5 seconds faster for the next, check where I'm at at .5 and .75 and adjust my pace in the last quarter, either slowing down or speeding up. It's a great way to occupy the mind while running. Also, I try running the first .75 of each mile fast enough that I can take a little break the last .25.

Nice run! Great to be in short sleeves!

Nice 1/2 mile repeats!!! That is a super fast speed. I attempted close to the same speeds today on a TM and almost died, I do not think I could do it outside!

Nice workout.

wow.

half mile repeats scare me. give me long intervals or tempo runs any day, but half mile repeats just seem to beat me up.

you must be getting ready for something... what races do you have coming up?

I'm running a "leprechaun lope" 5K on the 13th. The middle of April is the Salt Lake 1/2 marathon. Then Ogden full in May.

I forgot about the SL Half! Oh, that is such a good and fast race. You are going to do great there.

Sounds like great 5K training! Are you working on a fast mile? I am hoping for another 1 mile time trial soon; I will begin begging for one once the 50K is over.

You are Mr. Speedy.

Kelli - that's great news about the course being fast. I've never run it.

Em - One of my goals is to run a 6 minute mile this year.

Carolyn - I wish. But thanks.

Ten on the TM is real dedication. Do you ever use it for tempo or marathon pace runs? I do, when I need something to keep me on pace. The treadmill does all the work and all you do is run!

I usually only do speed work/tempo runs etc. on the TM to keep it interesting. But today I decided to do the smart thing and run easy. Kind of boring, but REM's "Green" CD was helping me pass the time.

I agree that an easy 10 on the TM is tough, at least mentally.

Sometimes I can just zone out on the TM and it makes for an enjoyable run...can't wait til I can do it again!

Nice miles today!

REM....:)

Very impressive miles, JD! How nice to be able to swing by your car for refreshment! I've been carrying the hand held Nathan water bottle, but when its empty, I just want to chuck it in the bushes sometimes!

Nice run, JD. Feel just okay is good enough sometimes.

I've worn my stupid fuel belt on a couple of long runs recently and now I've got chafing on the small of my back. I hate having to carry water.

I bet it felt great to go barefoot!!

Great job with the barefoot running and all.

Just wondering: why do you call it the mystery field?

It's the mystery field because for a year or so I would run by it on one of my routes from home. It was fenced and one day I discovered how to get in. It didn't have any signs or anything so I didn't know what to call it (I've since learned what it's called and who owns it, but I like calling it "Mystery Field" still).

is it waiting to take you away?

Lysa - no. That's a job for Calgon.

I imagine the mystery field as your own private running spot! So glad you enjoyed the barefoot part; its been warm enough here for me to do that a bit on the track for cool down. Feels great!

Barefoot---it is SO COLD!!!! Take care of your tootsies, keep 'em nice and warm.

Thanks for taking 5 pounds for me, I appreciate it!

very descriptive today. I learned alot from this post.

Ah aims tah please.

You stole the sun from us. We want it back.

Carolyn - did you steal the sun back from us today? "Cause it ain't here no more.

It was here for a little while this morning, but then it ran away and hid.

nice rainy, hilly run. great job.

NICE run. go take a nap

Thanks Allie, Lysa.

If I nap, I can't sleep at night.

Great job, especially for a week day.

Thanks Carolyn. You know, I started the run thinking maybe I'd do 8 miles, I felt good and decided to go for 10, then I thought "hey, Carolyn ran 12 today, so can I!" So, thanks for being such a good influence.

Have fun.

enjoy

fabulous

OH, I hope you enjoyed it!

Smelly dogs, eh. Did they chase the birds?

Oh yeah, they chased. It's quite a workout for them.

yummy.

And your car probably smells swampy too!

another beautiful day out there, good run, you are cool. best muppet ever.

Super seven.

Your tempo miles seem pretty fast to me! What is your tempo pace, anyway? And when are we going to break that 6 minute mile? 2010 is wasting away.

I agree with auntieem. Those look like fast tempo miles to me.

Good job getting it done early today.

From what I understand, a tempo pace is whatever you choose. For example, today I thought about trying to keep a 10K pace (which hopefully is around 7:30 per mile), but if I were doing a tempo run at marathon pace, then I would focus on maintaining 8:15's or so (8:15 per mile represents my marathon goal, and is not a reality yet). Soon I'll be running longer distance tempo runs to prepare for Ogden marathon. So I'll try to run a ten mile tempo @ 8:15 within a twenty mile run. I don't know if this makes any sense. I kind of just make stuff up as I go.

Auntieem - I'm definately shooting for a 6 minute mile. After the marathon in May, I'll be able to focus more on speed. What about you?

JD, my training plan has a few marathon pace runs. They're long runs in which a good chunk of the miles are at marathon goal pace. I think the next one is something like 16 miles with 12 miles at marathon goal place. That sounds kind of like what you described.

It WAS a beautiful this morning and there were runners everywhere enjoying it, who knew what change was in store???

I do not know if i told you this already, but my husband is going to pace his friend for the last half of Ogden, so we will be there cheering everyone in. I think 3 of my kids are going to do the kid race. So, maybe I can track you down!!

WAHOO

The girl scout cookie kind?

Yes, the Girl Scout kind. From Lysa's daughter in fact. I'm embarrassed to admit I polished off almost a box and a half yesterday. :-) :-(

I think those things should come with a warning on the box.

nice run

So glad someone was out running in the beautiful weather! Nice paces, too, speedy!

How does that pace feel to you? Is that an easy pace, or do you have to push it to go that fast?

It's not easy, but it's not hard. I'm pushing a little bit, but I feel like I could push harder if I wanted to. Some answer huh? The best description is that it's a pace that feels good to run. Lately I'm in a mode where I can run this pace for two or three days in a row, then I have to have a really easy day. My weekly mileage has been low so I'm not fatigued or anything. We'll see how this all works out come marathon time in May.

I think that is GREAT that those paces are feeling perfect to you, it shows how much faster you have become over the last year. Should be a great racing season.

Thanks Kelli. Your mileage has been down right nutty lately! I'm psyched for you in Boston!

I am not sure my nutty mileage will help with Boston, but it is giving me more confidence that I can actually do a 50k!

Always solid. good job.

Nice mileage so far this week.

You make these lunch runs sounds like little picnics!

Perfect running weather, I hope we at least get a few weeks of! glad you were able to get out and enjoy it with the dog!

My Saturday trail is finally getting dry and runnable. Hooray for impending Springtime!

Nice, feels good to change it up

We watched Marley & Me this week. Thought about you because it looked like your dog to me.

You really must get rid of the donuts. ;)

Nice to get back on the trails!

I second it on the doughnuts! Spring is definitely here; love it.

I love your dog! How dirty does he/she get on the trails? My dog get so yuck just running on the street with me!

Photo's changed, from doughnuts to dog.

April - they get dirty, but they're both short hair dogs so it dries and comes off...all over the car, and house. You gotta love dogs.

You've done us all a great favor. Thanks. lol

I still see the doughnuts, unless you got a new dog....

A-Em - try refreshing your page.

OK, there he is. I am going to name him donut.

Donut would've been a cute name for him. When we got him his name was Buddy so we just left it at that. He's such a friendly dog though, you could call him whatever you wanted and he would love it.

having a good day?

Great day! Super busy. I got to get back to running early AM, before work.

I struggle to get out if I don't do it first thing. Priorities, you know.

Nice job!!! I keep my pace SUPER SLOW on the recoveries so i do not suffer much!

JD: A nice recovery day! Harder to get out early now with the darkness back. Can't wait for those looooonngg days of realy summer!

You're funny. I'm with Kelli. I'd rather the pace suffer than myself.

Usually, I do slow down a lot more in between intervals etc. But since I was just doing 8 miles, I thought I'd make it a little tougher.

Nice job getting out.

Nice run... it is beautiful today... enjoy!

You really ran some great miles today. And I think running to get somewhere you need to go is doubly great.

Nice 7 miler after your 20 miler yesterday!

It is soo weird I never thought I would be running a 16 miler and then a 7 or an 8 the next day. It is amazing how our bodies adapt and don't hurt as much when adding on the miles!

Hooray for Spring!

By the way, your training is going great. You are so going to beat 3:45 in Ogden.

very nice run for a monday! Good job!

I'm glad hills are good for something. Solid miles.

charge those hills!

funny how topping out on a hill can put a little spring in your step...

Brace soul, the wind is RAGING today. I was not sure who ticked off mother nature.

do you suffer from long-term memory loss?

i don't remember

8:41 is easy?

Allie - I'm not funny? Is that what you're saying? I'm not funny?

Carolyn - when it's 5 miles, on a treadmill, it's easy.

http://www.youtube.com/watch?v=9JkS9rYw_N4

Allie, actually he is hilarious. He has been entertaining me for years now.

Shhh, is the name of the album (cassette) I was listening to today. 1992.

I like this one: http://www.youtube.com/watch?v=2H5uWRjFsGc

Thanks for the video links!

you are smokin fast! holy smokes! what are you smokin? smokin A!

smoke and mirrors. blowin' smoke. smoke on the water. smokey the bear.

cigar.

Thanks Lysa - I'd like to be much faster though.

Allie - I want whatever it is you're smokin'!

Whatever it is, keep smokin'

http://www.youtube.com/watch?v=xnRwQjTYfGI

Nice pace there mister! You have truly gotten fast!

Ive heard YaY.

I've also heard yay, but I don't really know. Have fun on your date.

woohoo! (wait...was that an option?)

Nevels - woohoo!, though optional, is always an option.

If I never dated the treadmill again, I'd be a happy girl. She is just such a boring date. I like someone who carries on a conversation with me and doesn't make me sweat quite as much. It's a very one-sided relationship.

I've heard good things about flax seed although I've never tried it. It doesn't fit in well with my fast-food only diet that I seem to be on.

KP - the treadmill I've been dating is a little loud for my tastes, but she gives me a run for my money.

Get yourself some ground flaxseed and sprinkle it on your big mac.

I never thought of the treadmill as a DATE; now I can't wait to do it again and see if it changes my perspective. Maybe I'll wear my clean shorts.

Yes to flax seed. Chia seed too.

Some would call it dull

others would scoff and even sneer

to him its a date.

I'm glad you had a successful date. 10 miles on the 'mill is tough. I guess the faster running helped.

I heard flax seed in granola or yogurt is good. And ten miles on the treadmill? That takes some serious patience and a little bit of crazy.

I think ur crazy! TM dates for 10 miles! Yeesh!

Nice long run. I bet your true 1/2M pace is faster than that, if you can run over 18 miles at an 8:36 average pace. You are consistently fast.

Tough work, with the wind. Good run!

Enjoy the yard... I was out working in my yard today... it was beautiful!

You've gotta do what you've gotta do. We had a nice day too.

Me too; I took the day off Sunday.

Yard work = crosstraining, I think.

Yard work = the equivalent of running a marathon

Im glad you are okay with that. I didn't run friday, sat., sun. and my monday is looking grim bc of a sick kid and I am NOT okay with that. Plus im not very pleasant to be around right now.

So nice to get caught up on chores that I've been putting off, and perfect weather to spend the day in the yard. I don't know if it was equivalent to a marathon; more like an easy 6 miler maybe.

Lysa - you, unpleasant to be around? Now that's impossible.

bite me.

The weather sound like it is better suited for yard work anyway!

Lysa - you missed my Seinfeldian reference on that one. The episode with Bette Midler.

So happy you made your dogs happy! I love it when dogs are smiling.

good times, good times.

Nice 10.5 miler on a weekday. What is it with the wind? It's been windier than usual here too.

You'd be on a magazine, too, if I had your pic. :0

nice ten in the wind! Did you feel like you were fighting extra hard today? Or was it in your favor?

"...the Spring wind blew my list of things to do away..." Greg Brown

I wasn't fighting the wind today. When I ran into the wind I just let it slow me down, and when it was behind me I just let it carry me. I put no effort into my pace today.

Two hours of sleep????? Not human.

what the ? you didn't notice the snow? seriously? what did you wear? whats wrong with you?

Sno - not feeling human today. Sleep tonight!

Lysa - I was prepared because the wind was blowing so I had a running jacket on. Plus, 6 miles in almost any weather is short enough to be bearable if you're dressed wrong.

ELEVEN!!

Exclamation point!!!

I would have been dead on 2 hours of sleep. Let alone going out for another run! You are crazy!

Nice little speed workout there! I so can not convince myself to go out in the snow, I am dreading tomorrow morning!!! You will be my inspiration when the alarm goes off at 4:45.

Donuts anyone??? i am going to have a dozen at the finish line of the Ogden marathon, that will be how you can locate me.

April - one night only. If I don't sleep tonight, I'm toast.

Kelli - that is awesome you're going to be at Ogden. If you see me coming in, throw me a donut! Or better yet, find me around mile 24 and carry me in!

I have thought about running back to get people, but I would probably run right past you!

My husband is going to run the last 13 with our neighbor and a few of my kids are going to do the mile run.

Two runs on two hours of sleep. Don't do that again.

Hard Core! I think you should make this a weekly event.

Nice.

did oprah run on the TM with you? was that awkward?

Another date nite. Your life is seeming a bit sad these days.

Allie - It wasn't too awkward sharing the TM with Oprah, but all she could talk about was Deena. Deena this, and Deena that!

Auntie - too many TM dates lately, but it makes me happy. Plus, it could be the last time TM and I see each other for awhile as I tend to forget about her during this time of year, then start pining for her again come November.

good job, seriously, I dont know how you just run that long staring at a wall. You like to test your mental capacities dont you.

way to go spaz

Almost.

Running to stand still?

It's an old U2 song.

I guess all U2 songs are old now, right? As we all must be....

Nice almost progression run. Good enough I think to just call it that!

very nice!!! you are going to kick some butt on the 1/2! awesome!

Yeah PR! I never PR during my training runs! You are so lucky. It seems I save all of that for race day and then really surprise myself!

Happy Easter, mystery track runner.

Thanks Carolyn. Happy Easter to you too.

Mission...... Accomplished...?

...an end to major combat operations?

What's up, pussycat?

I am lost.

Join the crowd Kelli.

BTW you are looking so good for Boston.

I took "looking" there literally, so thanks! I hope it goes well.

Carolyn - I didn't take a rest day last week. I thought since I just ran 4 yesterday it would be fine. But I'm feeling burned out today. So it's more in my head than my body.

and happy day to you.

good job, even ten, celebrate.

Best ding dog picture yet ;-).

Thanks Lysa. I'm celebrating every moment.

Bonnie Haha! I get to look at that dog's mug every ding dong day! (Thanks to Carolyn in Colorado for introducing the "ding dong" phrase back into the current vernacular).

It was crazy weather here I can't believe you did 10 out there. You are one strong/crazy guy.

them's some fast miles

GREAT SPLITS!

The weather has IMPROVED, you can mention it!

Great splits.

Mother Nature can't make up her mind. We had about an inch of snow on the ground and more coming down this morning and now it's sunny and the snow has all melted, from what I can see.

Good job on the easy 8.

Nice pace!

Are you going to run home too?

It's funny that what seems like a slow crawl to us now was once upon a time a pretty good clip.

The plan is to run home. I'm psyched!

I really like running these slower paces now. The recovery is so much quicker, and it leaves me stronger for the next run.

Muuuuuu....

I want 9:30 to be my slow pace!

Allie - haha! Nice.

April - with a few months of consistent running, it will be.

I'm glad you kept the mutiny at bay. And way to look on the bright side.

Some days you just have to say, "the only thing worse than doing it is not doing it" ;)

I am glad you got the geek goggles reference! I sometimes have speed goggles (and if I tell the truth, I have, long ago mind you, had beer goggles too)

Thanks Carolyn - "...always on the sunny side..."

Bonnie - those darn beer goggles blinded me more times than I care to recall! :-)

Holy Crap James. Seriously. For Real. For the Love. What the.

It could be worse.

You run like a FBOP

Lysa, what's an FBOP? Just curious.

Ya know you are right...last october felt so easy...but then winter comes and my running gets slooooow. I swear I have to start over with speed every spring!

Zip is appropriate after yesterday's mileage.

Im glad. Thinking about running is good. Sometimes very motivating.

do you have a spot light to garden at night?

Nice 14, good splits.

STOP IT!!!!!!!!

I think 8:30 is more your easy run pace than you're marathon pace. I think you're faster than you think you are.

6:56?????

Unfortunately, it takes a lot of effort to get this slow aging body to go 7:00 minutes per mile. This Summer I'm going to work on speed!

Is the mystery field track a half mile long?

I think you're pretty speedy already.

Carolyn - the track is a half mile long. Mentally that makes it kind of nice. It's rectangular in shape so the corners are kind of sharp but the track is 6 ft wide so it's easy to take the turns wide and cut the corners a bit.

ya to that Im going to pretty much say "bite me."

G.

Oui oui!

woo woo! yo!

Ooh, a race! Yippee!

Good luck at the half this weekend. It is my favorite, if I did not have other plans I would be there for sure. Looks like you guys are going to get some good weather, too!

Thanks Kelli. You're not going to cancel your Boston marathon trip to come watch me finish the Salt Lake half? Gosh! Good luck to you (and Scott). Have a great time!!

If I had to choose between the races, I would pick the SL half, it is THE BEST!!!! But, for just this year, I chose Boston.

Enjoy that fun finish line, you will feel like a hero!

GOOD JOB spaz.

That sounds like a very fun interval workout! We have exactly the same weather today, 55 degrees, no rain. Its not Maui, but its OK.

Very nice speed workout.

Sounds like a very nice run, and great weather!

Best of luck Saturday. HAVE FUN!