Seriously? Is it finally Friday???

[Marg]

WOO HOOO!

Getting some fresh hot Ottawa bagels and going to the airport...
Maybe I'll get a run in later... not! lol

I have waited 9 months for this weekend, time for this party to get born.

[mcshame]

Have fun Marg!

Finally, I ran a sched interval. 7.6k with 6x1000m

1 - 3:52
2 - 4:06
3 - 4:00
4 - 4:11
5 - 3:57
6 - 4:01

What is with this week?! Must be a full moon or something. On the 5th interval, I ran by a big German Shepard, he just looked at me as I ran by. It would have not been pretty if he chased me.

[orleansrunner1962]

Marg - have a GREAT time!!!

Lorne - you can outrun a silly old German Shephard

No running for me today -- at the office bright and early, and then off to ScotiaBank with 4 other ladies from Ottawa later this afternoon....

[a-slow-5]

Have fun, all you Melissa bound maniacs! Be safe, enjoy you race (for those that are running), stay bytchy right til the end!

It's Friday and just in the nick of time. I took the week off from any exercise, one because I felt like I was "fighting" something but mostly because I just needed the break. I told myself this morning, as I sat a enjoyed my second cup of coffee that this will not be tolerated another week, so enjoy this day! Busy weekend, with yet another wedding to attend and hopefully some outdoor chores to clear up if the weather holds, so no time for gym til Monday anyway. It's gonna be a slow and steady climb back but I'm hoping the rest has done the mental some good.

Enjoy the weekend all!

[trixiee]

Off to the Bytchfest! After a couple of hours of hard labour...

[Dr. S]

Save travels Melissa bound people.

Rest day here. I'm tired, looking forward to the week-end.

[Sir Crashalot]

The days of biking in shorts & t-shirt are numbered.... felt the chill this morning due to all the humidity.
Looking for 5km sometime over the weekend.

[ROW]

Home sick today. If I feel better later, i'll run.

[HCcD]

Also, a day of intervals for me ...

10.5K / 57 minutes along the Canal this morning w/6x 660m intervals on the West side of the Canal, that is protected by the wind and minimal pedestrian traffic ... a nice straight-away, a lot better than a gravel track, imo ...

Ran by perceived exertion and walked then picked up the pace for my recovery portion, so there was a little bit of over/under between each interval, which averaged out to about 640m, give or take a couple of metres either way) ... Having said that, was pretty happy with how consistent I was ...

Think I will add this to my regular routine, at least once a week, and next time extend the start point to closer to the Laurier Bridge and make it 700m intervals ...

2K / 11:30 -- warmup
640m / 2:26 - (3:48 mpk pace) w/ 660m / 4:17 recovery
640m / 2:25 - (3:46 mpk pace) w/ 660m / 4:13 recovery
640m / 2:27 - (3:49 mpk pace) w/ 660m / 4:20 recovery
640m / 2:31 - (3:55 mpk pace) w/ 660m / 4:31 recovery
640m / 2:29 - (3:52 mpk pace) w/ 660m / 4:29 recovery
640m / 2:27 - (3:49 mpk pace) w/ 660m
1.5K / 9:00 -- cooldown

[kpoire]

What is with this week?! Must be a full moon or something.

Full moon, equinox, first day of fall... a perfect storm... ;-)

Definitely feels like Fall (is fall capitalized?) out there today (although supposed to get to 27 this afternoon). Squirrels have been out in full force on the trails lately collecting their nuts for the winter. A couple of near misses. If they would have slowed down a fraction I definitely would have squished their nuts... ;-)

A nice easy ride to work (although the gusting NE wind didn't help matters). Trying to save my legs for tomorrow's race but a small peloton (3 guys on road bikes) went by me with about 4km from the finish of my ride so I latched on to them and pushed the pace a little bit.

Save travels to the Melissa racers.

[purdy65]

I've got nothing!

Complete rest day.

Just getting ready now for Scotia half on Sunday.

Lisa

[HCcD]

Complete rest day.

[Miss*Smiles]

HAVE FUN ALL YOU MELISSA BOUND MANIACS!!

wish I was going...

Not sure what is on the plate for today. Slept in this morning, so likely taking a rest day. Unpacking this weekend (only to repack in a few months but, want to make it feel like home in the meantime!) so that should be fun

Have a great day!!!

[ultraslacker]

good morning!

going hiking today (short, one of several alternative trails up Grouse for those of us who avoid the Grind!). If I am feeling lazy and social I will end it there; if I am feeling energetic I'll turn it into a trail run and run home from there. We'll see! :)

[La]

I'm in Calgary. Having coffee chez CinC. Will head to the grocery store in a bit to buy the rest of the stuff I need to make the cupcakes I'm bringing to Banff. Likely no running for me today. See a whole bunch of you later!

[HCcD]

I'm in Calgary. Having coffee chez CinC. Will head to the grocery store in a bit to buy the rest of the stuff I need to make the cupcakes I'm bringing to Banff. Likely no running for me today. See a whole bunch of you later!

Did you manage to get yourself an aisle seat on the plane ??

[La]

I'm in Calgary. Having coffee chez CinC. Will head to the grocery store in a bit to buy the rest of the stuff I need to make the cupcakes I'm bringing to Banff. Likely no running for me today. See a whole bunch of you later!

Did you manage to get yourself an aisle seat on the plane ??

Nope. They were only able to switch me to a window seat. Better than middle but I still would have preferred the aisle. Maybe on the way home.

[HCcD]

I'm in Calgary. Having coffee chez CinC. Will head to the grocery store in a bit to buy the rest of the stuff I need to make the cupcakes I'm bringing to Banff. Likely no running for me today. See a whole bunch of you later!

Did you manage to get yourself an aisle seat on the plane ??

Nope. They were only able to switch me to a window seat. Better than middle but I still would have preferred the aisle. Maybe on the way home.

I always try to check-in online, as soon as the 24 hour window opens to confirm my flight, so to guarantee an aisle seat ...

[HCcD]

Kinda weird weather we are having in the Nation's Capital today ... currently it is around 10C and cloudy and is suppose to reach 25C this afternoon ..

[chunkymonkeymelonhed]

22K LSD today. After that there is nothing over 12K til race day

[BJH]

5k easy run done. Just a few more things to put in my suitcase, then off to my folks for lunch and then ... the airport.

[runJrun]

No running for me today - Melissa's tomorrow So excited! Stopping in Calgary tonight to see Cirque de Soleil, then on to Banff. Can't wait to get this party started....oh run a 22km race

[Andy Aitch]

13k-ish soggy trails. Same as yesterday but my busted magic-satellite-space-watch was finally returned to me after a month, so now I have minute details. I really enjoyed the vagueness of the past month, truth be told.

[Dr. S]

Save travels Melissa bound people.

Rest day here. I'm tired, looking forward to the week-end.

I keep thinking this is a rest day for me but I have tae-box at lunchtime! It was awesome! =)

[Darth Tater]

98 days left in 2010
3/3 on 100 day challenge (20 min activity/day)
Day 5 in a row

Went for a run on the TM at the gym - a progression run. It went like this: 13 min @ 6.6 mph, increased by .1 mph every minute till I hit 8.0 mph, then decreased by .2 mph every minute back to 6.6 mph which I ran for two minutes, followed by 2 minutes walking cool down. 6.76 km in 37 minutes, 5:29/km average.