Lisa, we're here whenever you need us
tjsmama ~ sorry about what happened with the biker. I hope he decides to just let it all go
JenLove ~ ooooohhhh! Love the bump! I can't believe your first trimester is almost through.
mothercat ~ I always have a spare tube, a CO2 cartridge, and tire levers in my bike bag. And a little laminated piece of paper that gives me step-by-step instructions on how to change my tire. I've flatted 3x in my riding history, and I know it will happen again.
I have a new theory on how my running is getting faster. Twice a week I do a progressive treadmill run, usually only 20-30 minutes, where I begin at 6.0mph and 2% incline. Every quarter mile, I add 2/10ths of speed (6.2, 6.4, 6.6, etc.) and usually end up running at a 7:30/mile or so pace by the end. It's different from speedwork, because there is no recovery, but the increases are so small that they are hardly noticable over the course of each quarter mile. I usually move the incline down to 1% at about 7.0mph and to flat by 8.0mph. Anyway, I started doing these basically to keep myself from getting bored on TM runs, but in the most recent issue of RW, they discuss the progressive run and it's merits for increasing speed. For my N=1 sample, it seems to be working!
No workout today. I'm SORE!