Good job Alpine! That's great to see.

My run today was short, but intense. 40 minutes on the trail, that included 4 sets of four minutes at "threshold" -- uncomfortable to talk at all -- and 4 minutes "recovery pace" -- to me that meant SLOW jog, even walk for a minute in the last half.

I have to say, I didn't make all four completely, but the first two were good. Had to split the second two up into two minutes each, 20 sec breaks in the in between parts.

After my fiasco "run" this weekend (the second half of my 85 degree BRICK which didn't really go so well), this actually felt better than I thought it would!

Wahine: I like the metronome idea... I try to use the ipod that way if I can get the right songs in a row. I feel much better running to a beat than on my own. I find that I really rely on it though, and it makes the race day more difficult, as I don't practice without it much! Guess I should, but I just don't enjoy it as much.