Boulder Creek Trail: 4.73m.  46:01.  Feeling good after two nice runs at Keystone (2.87m / 35:10; 6.29m / 1:22:00).  I banged my knee on a table so hard on Wednesday night 8/22 that I laid down on the couch and cried for a minute (and swore a lot.)  I did the “wait until you feel totally better, then wait another day, then wait one more day” thing and I’ve recovered nicely.  I kicked ass today – felt great – even after a long run yesterday, so I’m happy.

8/21/07: Boulder near Flatiron Athletic Club.  2.87m.  28:19.  Cranked.  Mile 2 was in 8:53.  Followed with an hour of doubles.

8/22/07: Eldorado Springs to Office in Boulder.  10.05m.  1:48:00.  Felt great.  I did this same run on July 16th and did it in 2:02:00.  I’m definitely getting stronger (and lighter.)

Eldorado Springs to Boulder.  13.82m.  2:36:34.  +520/-1,317.  AvgHR: 165.  HighHR: 188.  Tough run today.  It was hot (85 – 90 degrees).  I’ve had diahrea for the past three days (yeah - you didn’t want to know that) and I thought it was something I ate, but it might be a low grade cold based on my heart rate.  On a long run like this I’m usually a lot lower (especially at this pace) but I got stuck in the high 160’s mid way through the run and watched it drift up into the 170’s and finally 180’s.  I w

Eldorado Springs – Reservoir – 3.44m.  38:01.  Slow – I felt a little tired from yesterday’s weight workout and the travel.  I’ve also been really focused on what I’m eating and am down to 211.8 (from floating around 215 – 220.)  I’ll push it a little more tomorrow.

Boston – 3.78m – 36.47.  I felt great today – pushed and did a 9 minute mile in mile 2 (and a 9:30 in mile 3.)  Very humid (100% - it was raining) but I felt pretty strong even though I traveled yesterday.  I think the Charles River is possibly the best urban running route in the US.

Eldorado Springs – Fowler Trail.  5.34m.  1:04:05.  +1,270 / –1,315.  HRavg: 149.

Eldorado Springs.  4.61m.  51:42.  +1,328/-1,354.  I’m sick of running five hour marathons.  For Maine in October, I’m going to shoot for 4:30.  That means more running, faster running, more weights, and less weight.  I had a good one today – pretty quick on a hilly course and I feel 100% recovered from the San Francisco Marathon.

Haile Gebrselassie is beyond belief.  The dude now owns the fastest AND second fastest half marathon time on US soil.  He cruised through the NY Half Marathon in 59:24 – only he is faster than himself (58:55 in Phoenix.)

Looking at the top ten male times tells the tales.

Raleigh, North Carolina.  Franklin Street.  2.78m.  30:41m.  My marathon recovery continues.  It’s been 9 days and I’m feeling great - this is my second short run and other than my calves being tight, I feel good.  Aerobic systems are a-ok even though it’s 80+ and 90% humidity at 6am here in Raleigh.  It’s one of those runs where you need to sit and drip for 15 minutes afterwards or you will still be sweating when you get out of the shower.

Sunset Blvd.  Los Angeles.  Between the Mondrian and Beverly Hills.  2.95m  31:20.  While this was just a short recovery run, it’s unclear to me the volume of particulates that I just inhaled.  I felt pretty good - still a little tired from the marathon, but the legs are fine and working correctly.