[fred-urie]

<p>June 1 - Run 20 minutes - really pushing the envelope, 88F yesterday</p>
<p> </p>
<p>June 2 AM Run 70 minutes, 47F, yippee.</p>
<p>PM WAlk 60 minutes</p>
<p>I tried to pick it up on the run, but nothing happened.</p>

 

[ksrunr]

<p>Hi Fred,</p>
<p>I've not been very faithful in posting in this monthly thread.  Sorry 'bout that.  </p>
<p> </p>
<p>Slept in this morning and will run tonight.  Heat index has been around 100 this week.   Not very motivational for sure.</p>
<p> </p>
<p> </p>

 

[fred-urie]

<p>It's OK, KS.</p>
<p> </p>
<p>June 3 - Zip</p>
<p> </p>
<p>June 4 - walk 2 hours</p>
<p> </p>
<p>June 5 - Run 60 minutes, walk 80 minutes</p>

 

[ksrunr]

<p>Wow Fred.  You actually missed a day of exercise!</p>
<p> </p>
<p>I ended up with 55 miles last week and hope to up that to mid 60's this week.  Tomorrow is 10 miles with 8-10 X 400 @ 5k pace with 200 recoveries.  Will have to do these before sunrise so I can stand the temps.  ugghhh</p>

 

[fred-urie]

<p>June 6 - ZIP</p>
<p> </p>
<p>June 7 - Run 10 minutes fartlek, walk 2 hours.</p>
<p> </p>
<p>Missed another one. I am trying to transition to speedwork.</p>

 

[Fortunate One]

<p>Hi Old People,</p>
<p> </p>
<p>Next week, I will be Fred's age.  Anyone talking about transitioning to speedwork can't be all that old.</p>
<p> </p>
<p>I am coming back very slowly from my knee sprain.  I'm now up to 3-mile runs or so every other day.  Nice and slow, mostly a shuffle, to minimize stress on my knee ligaments.  To get back in the swing of things, I've signed up for a 5K on Saturday--a running friend is is the RD.  It'll probably be my slowest ever, but I could still get an AG award!</p>
<p> </p>
<p>I ran once, with my 20-something daughter, on a recent trip overseas.  Can you guess where?</p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88483/width/1000/height/800/flags/" target="_blank"><img alt="Denmark 068.jpg" class="lightbox-enabled" data-id="17048" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17048/width/667/height/500" style="; width: 667px; height: 500px"></a></p>

 

[ksrunr]

<p>FO - where were you?   Careful on that knee OLD MAN  </p>
<p> </p>
<p>5.75 miles this morning at a comfortably quick pace.  Not hard and not ez</p>

 

[Fortunate One]

<p>I was in Denmark.  These pics are from Copenhagen.</p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88776/width/1000/height/800/flags/" target="_blank"><img alt="Denmark 071.jpg" class="lightbox-enabled" data-id="17064" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17064/width/667/height/500" style="; width: 667px; height: 500px"></a></p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/88778/width/1000/height/800/flags/" target="_blank"><img alt="Denmark 078.jpg" class="lightbox-enabled" data-id="17065" data-type="61" src="http://www.kickrunners.com/content/type/61/id/17065/width/667/height/500" style="; width: 667px; height: 500px"></a></p>

 

[fred-urie]

<p>Nice photos, FO.</p>
<p> </p>
<p>June 20</p>
<p> </p>
<p><span class="messageBody">I'm not quite back from my injury. Today's run was 2 hours with 12 times 1 minute hard ( the last 6 uphill ), HR rising to 150 plus and dropping to around 95 on the<br>
recovery. A step forward.</span></p>