cmm268 - Good building week, and thanks for starting off this week's thread!
Gmuze - No worries, hangover runs make you appreciate the 'non-hangover' runs that much more!
VF Runner - Regardless of where the 2:43 came from, you got faster as the workout went on...always a success! I'm interested to see how things go for you in Pocono. The closest I've done two marathons was 3 months apart, and I was only 40 seconds off my PR in the 2nd one.
Pikachu - Love that Friday workout! Way to crank out those 200's after setting your body in cruise control at 5:10 pace!
dcrunner - 18x400 is a pretty big session, so bravo for nailing the pace. And I didn't mention it last week, but congrats on the 10k!
xenonscreams - No doubt a speed phase will help you out in the future. I'm just jealous you have those kind of options over the summer!
NP1112 - Another big week in the books! Congrats on the 5k PR, and I hope you'll be able to run Grandmas.
Numbersguy - I always love seeing the guys pushing the double jogging stroller! How far have you managed to run with that thing, it's gotta be one of those things reserved for short, easy runs, right?
Slartzio - Sorry to hear about the shin/calf/foot. FWIW, that area is usually my trouble spot, and I've learned over the years that everything is connected down there. It could be a result of tight hamstrings, calves, or whatever. Keep icing, keep stretching, and hopefully you'll be able to manage it.
Ghola - Good to see you posting again! We are all an experiment of one, and I know others have had some success off the "low volume, high quality" approach...I wish you luck!
StevenJ - Awesome Friday workout! I'm a fan of the cutdown and ladder workouts...and you were really moving the last few intervals. When are you racing next?
Edgemont Dave - Good luck at the sub-3 attempt next week...that Tuesday tempo sure looks like you're fit enough to do it!
grizz - Great workouts this week! Without knowing your 12k course at all, I'd say 5:15's are doable with the way you've been running recently. And yeah, 75 with a 60 dewpoint sounds like a nice winter day to me!
printer - You've got a great attitude towards running right now. I'm sure you'd love to nail that BAA 10k, but the main thing is to not set yourself back. I've had runs like your Wednesday run...made it a minute down the road...decided I wasn't up for the run, and walked back home!
SteveinAK - Sorry to hear about the continuing troubles, but it sounds like you've started to turn a corner, and hopefully can get back to regular running sooner rather than later. At least you've been active in this down time, that will absolutely help you when you can run again.
Renewed Marathoner - Efficiency is definitely most people's issue with slowing down runs. It just takes time, IMO. When I was in high school and college, I never ran slower than 6:30 pace, yet if you look at my runs now, I never run faster than 7:00 pace...and am usually slower than 7:30 pace. Eventually, your body will learn to adapt to the slower pace. However, you have to first consider why you want to slow down in the first place. Are you injury prone, or do you just want to up the mileage?
Reg Fields - Good work at the half marathon!
Bonham - Smart move pulling the plug on the Monday workout. You definitely bounced back well with that ladder workout on Friday!
Rushed - LOL, welcome to the Sunshine State! Nice progression of paces on that Tuesday workout.
themack - What was your time in Delaware? 12 hour round trip is a helluva drive!