8:41 min per miles (or 7 mph)....or the other way around?

I've been running a lot of treadmill hills at 8-12%. As a point of reference if you run 6 mph @ 10% grade you basically cover the same vertical in 1 hour as climbing Whiteface, so the "wattage" is similar to climbing Whiteface....probably need to put it at 11% to account for the weight of the bike. 8 mph @ 10% grade is basically 133% FTP (for me) assuming that 6 mph@ 10% is FTP range. I can't last much longer than 1 min running 8 mph @ 10%. I find running 1-2 min hill intervals 7-7.5 mph @ 8-10% is about all I can handle. Once I move it to 8 mph range, I just die out. Anyway, it will probably be a treadmill day today. Big snowstorm here. With my lack of balance in the left side of my body, I don't want to risk rolling over on an ankle by stepping on an obstacle that I cannot see.

Dev

The Shady dont do treadys so i'm facing my first true test of will today with a fairly big storm rocking the city. It'll take a 30min shuffle in heavy snow and freezing rain to maintain the perfect 7 for 7 after week one of the challenge and i plan on getin'er done! :)
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Somehow I ran last night despite having to pack, eat, walk the dog and clean up his path of destruction after destroying his travel crate, and listening to the wind howl. I decided at 7:30pm I needed some me time to relax which felt amazing and gave me more energy.

Today will be an off day as I am traveling but will double up tomorrow. Otto (the dog) likes his new light up LED collar and leash so running with him is nice. Somehow puppy kisses make up for his stubborn-ness

Sorry to hear you're out. I hope you heal quickly.

Bumpass is out, too. I may run him a bit, but I've decided not to run him everyday. He's just not a runner and likes long walks and stick throwing instead.

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You will just have to put an a few guest appearances from time to time..Hope your heel gets better soon.

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She can do the Color Commentary from the Sidelines ... Amusing anecdotes about the competitors and such [they don't even have to be TRUE!]

Heal up, Kathy [so to speak] and come back soon

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"What's your claim?" - Ben Gravy
"Your best work is the work you're excited about" - Rick Rubin

Hope you're ankle is better today. Heal quickly.

Looks like I can't run my dog everyday. Last night, he was dragging his body, so I've decided it's too hard on him. My plan for double runs is dashed.

Again, heal quickly.

Thank goodness!

I mean ... poor, tired Bumpass, let the dude rest. wouldja?

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"What's your claim?" - Ben Gravy
"Your best work is the work you're excited about" - Rick Rubin

Our dawg is still ~5 years old, and ready to go every morning. 8.25km with her before the crack of dawn, home for some coffee and for some reason fresh-baked chocolate chip cookies, and then an easy 6.3km run to work. Oh, and since I'm in the December 200 & 200 challenge, the coffee has a hit of Baileys too. That's how I roll!

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"The runner-up John Dunbar, a US Navy Seal, led after the second transition and had a chance to win but ran out of water on the marathon course; his support crew resorted to giving him beer instead." -http://en.wikipedia.org/wiki/Ironman_Triathlon

LOL :)

This is why I can't crack the top 10 (drinking in the 200 & 200 challenge). I haven't been incorporating morning "other" workouts. That's a great idea. Next year for sure.

Nothing special to report on the running front. Some road work mixed with treadmill time is all I have so far. Scenic winter wonderland hasn't arrived yet.

Why next year, when there is clearly 10 days left in December? <insert Rob Schneider 'You can do it!' scene here>

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"The runner-up John Dunbar, a US Navy Seal, led after the second transition and had a chance to win but ran out of water on the marathon course; his support crew resorted to giving him beer instead." -http://en.wikipedia.org/wiki/Ironman_Triathlon

Dammit, I skipped the 5am run for a few extra zzzz's and get knocked off of top spot. Oh well, the day is young.

My pace will tail off dramatically next week as the resort fills up and I start working 17 hour days. That puts a small damper on training.

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Proud member of the MSF (Maple Syrup Mafia)

Drag the dog out for a slow 4 miler this morning in 10oF temps - she wasn't too impressed but I did put a jacket on her. This is a pretty addictive challenge, I keep trying to work out how to sneak in a 30 min run......

I like how you roll.

Went to a Christmas function last night and had a few brews, so today is definitely a recovery run. Bumpass is taking a rest day.

If you can cobble together 30x1 min runs spread over the day in the hallway in your resort, then that would technically qualify....

Ha good idea. I have a tmill set up fifty feet from the door to my restaurant. Not a problem to find time during a long day. More like finding the energy.

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Proud member of the MSF (Maple Syrup Mafia)

Cunning! But for some reason that wouldn't seem right even though its allowed. That's not saying I wont resort to it later in the challenge.......

That's it sleep a little more. I am getting close but not in self destruct
Mode yet. But should be by mid January :0) going on a nice slow 9 miler tommorow. Just hope the weather holds out.

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Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

Hahahahha ... You'll never catch the Cap-I-tan ;)

Chef < Fireman any day dude ...

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Proud member of the MSF (Maple Syrup Mafia)

Gelatin in the powder form. I like cherry. Insert fingers in mouth , slobber all over them, insert fingers in gelatin powder, insert back in mouth.
Wallah instant energy :0)

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__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

Week one completed with a minimum of 4 miles for each run and three days of doubles - that puts me at 10 runs in 7 days and 40 miles for the week - what joy, I've been loving it. So stoked. Thursday night I headed out for a quick canyon trail run (my most common route) at sunset and just felt so strong, it was perfect, easy. Then Friday morning ran at the Ranch and felt like I weight a thousand pounds. I can't wait for it all to level off so the good runs come with great frequency.

I'm hoping to post some picks of my favorite run, some of the characters I see on the beach here in Santa Monica during one of my common routes. And I'm hoping to see some winter wonderland runs (sure miss running in the snow). Dev I seem to recall an image you put of years ago - was it a rail-trail packed with snow, some xc ski track and foot prints too?

Ian

I hope you're not in charge of the aid stations at any of your local races.
"OK, everybody - here's the plan: rather than spending our day cleaning up cups and gel packets, I've brought a 5 gallon bucket of gelatin for everybody to share. Joe, you hold the bucket, and Billy, you stand about 200 yards up the road and tell them to start slobbering on their fingers. I'll stand by Joe with my own well-slobbered fingers ready for those who are getting too tired to do it themselves."

:)

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Travis Rassat
Vector Cycle Works
Noblesville, IN
BikeFit Instructor | FMS | F.I.S.T. | IBFI
Toughman Triathlon Series Ambassador

I love it when the snow flies. The golf courses close up, but the cart paths are plowed for Golf Community walkers-perfect for running. An added bonus today: 50 elk bedded down on the fairway!

Got a run in at my parents today. Quite colder here in Columbus, OH than Nashville, TN so my exposed ankles during the run didn't feel great after. Have to double up later since I traveled yesterday and missed a run.