get well soon, dev!

i am just better after 4 days with a cold/fever. yours sounds a lot worse though.

Thanks....worst sickness I have had in 20 years (which actually is a good thing that i have generally been sickness free). Basically I have been fighting being on the verge of sickness for 6 weeks with Biz trips in Asia, West Coast and Europe, but managed to pull myself together for each one with extra sleep and good nutrition (the trips to Europe and Asia involve too much lack of sleep which does not help)....it all caught up with me this week as soon as the stress load from work got lifted, then my body just gave up. I was out coaching kids on Saturday in minus 10C and howling wind and because I had a few novice skiers in my group, I did way too much standing around for 2 hours and got a really bad chill. That basically pushed me over the top, into the sickness hole.

In the mean time, I can live vicariously though you guys.

Dev

At least your legs will get a rest.....

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Funny you mentioned that....I just noted that walking up stairs is the easiest it has been in over a year! Maybe I just discovered a new taper plan....lie in bed for 1.5 days!

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Worked for Dave Scott the week he did his 8:01 in Japan...

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Dev,
Actually I have seen that with good success with athletes. Being sick taking total rest and having the race of their life. look you already have done the training. What got one sick is being run down. This is a tough one for anyone believe but it does work.

Tip Of The Week

As we now start week two and three of the plan it is a good time to add some strides and moderate paced runs at the end of longer runs.
A set of 15-30 second strides helps develop speed but also helps tone running economically. A set of 6-8x15 seconds at the end of a run of 6-8x15-20 seconds done at 5k or faster pace during a run with full recovery help build speed during this base building phase without the accumulation of lactic acid. this allows you to perform strides a few times per week. Uphill surges also help boost running economy.
Another thing that you can do is add moderate paced sections at the end of longer or medium long runs. These can start at 5 minutes and build to 20 minutes . You can also add moderate paced runs uphill as the training progresses. This is a good bridge to tempo running which follows later in the program.
What is a good rule of thumb for this moderate pace? Marathon or about 80% effort will be sufficient at this point in time.




http://futrmultisport.com/

8 miles this afternoon with 4 miles at the high end of LT pace ( based on Pfitz HR guidlines ).

Does anybody have suggestions for doing the strides w/ it is freeking cold out? As many of you know, the Pfitz 18/50 plan calls for 10x100m strides, I am stuck outside in the cold doing these workouts. I have not done these at the prescribed Vo2max pace because I did not feel like I have been warmed up enough to really go at it w/o pulling something. I gotta say, as an ex high hurdler it is fun getting back on the track for some faster workouts. Brings back some good memories.

Get a good warmup and try to find a dry straight flat surface. It does not need to be on a track. Try the first few at 5k pace. Build the speed throughout. They do not have to be maxed 100'a but more from 1500 to 3000 meter speed. They should only be 15-20 seconds. Take full recovery. You build to speed and bring it back down


Futrmultisport.com

A cold put me out for a few days, but hopefully I get to run again tomorrow.

I am like the frickin post man (said like Dr. Evil.)
Rain, shine, sleet , cold or flue nothing can stop me (cue evil laugh.)
Hahahahahahahahahahahahahahaha....hardie...har...har
6.2 miles today :0)

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

ok I'm trying this 100/100 ... I'm up in Montreal and we are getting lots of snow this year so far, so it's lots of fun :-)

it's been hard to get all the runs in with not having a firm place to live, since we're moving, so i only have 6 runs so far. but hoping to get in a couple tomorrow, and at least one on friday. it's good to be pushing myself no matter how i do.

does x-country ski count?

this is a run challenge. skiing, elliptical, snowshoeing, stairmaster are all great winter cross training, but they do not count for 100/100.

frickin' post man....i love it.

i need a few double up days and im back on track for 100. i have to say, since starting this i've been sleeping WAY better. my legs feel heavy in the morning (i run at night, 6pm is night this time of year) but in a good, recovering way.

its daunting looking at that leader board -- one spot at a time, one spot at a time. diminishing returns will set in shortly im sure.

this is much more fun than following my excel spreadsheet of numbers to hit for IM in march :)

Christmas break is over,the legs are rested,let the games begin!!


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I have missed 2 days so far but will catch up this weekend as the girlfriend is gone. My miss days were on the long travel days so it would have been tough to throw in a run and still have energy for a 7hr drive. Need to figure out why my Garmin 305 sound has stopped as that is my usual alert for Strides which I enjoy incorporating into a run.

If both legs leave the ground on every stride, as the rules say, we don't really care how you chose to penalize yourself by attaching weights to your legs. If both legs don't leave the ground on every stride, then it is not running, so suffice it say that your XC skiing counts for nothing on this challenge. Don't get me wrong, I am a big fan of XC skiing, but it is not running.

Newbe to Slowtwitch, first post so please excuse my ignorance. Signed into 100/100 Challenge. I messed up my profile and try to correct/edit it but it doesn't seem to work when I click "OK" at the bottom of Edit page....Need to change country from AF (afghanistan) to US, and Female to Male. Thanks.
11/12 so far and should get to 12/13 and over 100K tonight...this is fun! Hope I will keep up for 3 months!

you should keep it and surprise Capt Canada and Frankois up at the top of the leader board. :)

I subbed 6.5 hours of snow shoveling for running today (snow still not done even though I am). I'm pretty sure both my legs left the ground many times over. If I had the gumption, I'd bet the sum was greater than 30 minutes. The rules seem kinda sketchy in this arena. What say you, count it or not?

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Take a short break from ST and read my blog:
http://tri-banter.blogspot.com/

No. Sorry.

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Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce

today was a tough one. planned to double up but work got the better of me, and i ended up heading to the gym at 22:15. the 10% 1 min repeats went well, as did the speed ramp after that. so all was not lost. i'd like to get some more doubles done to give me more of a cushion. yesterday's 7.5 miler with mrs dawhead was fun, almost epic: snow, sleet, hail, wind for the entire run. as my roadID says (thanks, santa!) "it doesn't have to be fun to be fun" ...

tomorrow, planning 5hrs on the computrainer as i blast through the core of season 3 of battlestar galactica :) i'm turning into a cold wimp this year.

Scot,

Thanks for the tips. With the storm yesterday I expect that my track is closed for the season ( or at least buried for a while ). Oh well, will run these up and down my block, my neighbors already think I am strange.

4 and change recovery run this morning after hefting lots of heavy snow + a ride on the trainer last yesterday. 14 mile run scheduled for tomorrow.