The mid-week workouts are posted. Click here. Everyone is pretty much doing what they did last week. It's good to hear that people enjoyed the group tempo runs last week. If you want another twist on it try having everyone lead for a minute, just trade out every minute.

I've updated the 2007 times list (Click here) with those who ran in Vancouver at the Scotia Bank 1/2 Marathon. Great job Petra and David. I can't find results for the CDA Ironman Triathlon that 4 group members ventured over to over the weekend. Also there were many of you at the Shore Run 6.7 mile and 5K. I ran the 5K and planned to take pictures of group members finishing the 6.7 mile run but got stuck at the finish line talking to people and just couldn't work my up front to take pictures.

For those that experiencing some sore muscles after the workouts keep a nice supply of dixie cups with water in the freezer. You can then take them out after the runs and massage the ice into your sore spots. It'll help keep the inflamation down. Don't ice before you run.

I'll see you later.