On intervals, an infants first steps, and an elbow bent the wrong way

I did more intervals today. This time, I did 10x400 meter intervals around the track at TCU.

It was humid, very humid. You know when you step out of the shower and the mirror is all foggy? That's how humid it was this morning in Fort Worth. A misty glaze on everyone's car windows, and lots of dew on the ground.

Still, I did each of the intervals between 1:34 and 1:38. I'm not really a big fan of 400 meter intervals because they are not long enough to get your heart rate real high. I didn't get to 90 percent heart rate max until the 10th and final interval. But, hey, they say these short intervals are good for leg turnover, etc. So, I'll take it.

Marathon training: Ive got a little more than 17 weeks before White Rock and I think I'm going to start following the Lukes Locker schedule a little more closely. The weeks now call for a long run (which Ive been doing), and a tempo run. My tempo run, which should only be 20 to 25 minutes, should be done at 7:10 pace. Uhhhh, okay. I guess I'll do that. I'm also going to keep a session of intervals in the weekly mix. Maybe next week, I'll do some 800 meter intervals.
Bottom line, I need to do more runs at 8:30 or slower, which is about 25 percent slower than my VO2max (6:45 minute/mile). Running at 8:30 or slower will help me conserve fuel, keep injuries at bay, and be fresh for the harder workouts.

Noah update: This morning, he walked 16 steps, Nancy reports. Then, when she got home, he walked across the room to greet her. Its official. Noah is a walker. I'm already going to fit him for a marathon bib.

Olympics catastrophe: I'm enjoying Michael Phelps win all these gold medals like the rest of the U.S.A. And I can't wait until the track and field events. One story that hasn't been shown much on NBCs coverage (and thank God) is the misfortune of a Hungarian weightlifter who dislocated his right elbow as he hoisted a God-awful amount of weight above his head. Here is the video, if you can stomach the site of an elbow bent the other way. The odd thing is while he lay on the mat writhing in pain, these people came from out of nowhere to keep the cameras from showing him scream. Not one of them tried to help the poor guy.