Just be creative, it does not need to be formal area and not even exact distance. 15-20 second strides will work.

You could even find a short hill and do some explosive repeats at 20-30sec. Just focus on form.

Anyone else having problems with Safari on Mac OSX not uploading garmin activities. it gets the activities from the watch, but it stays at "uploading to server" forever. This started happening last night.

Chrome on Mac OSX also does not work, the training log import feature says "BrowserNotSupportedException: Your browser is not supported to use the Garmin Communicator Plug-In." The garmin communicator plugin works fine in Chrome for Strava and Garmin Connect.

Yesterday, I was denied by JenSw the option to count 6.5 hours of snow shoveling as a 30 minute run towards the challenge. I'm not sure how Jen got elected to the committee (I sure didn't vote for her). Anyway, today I used my outrage towards her to fuel my run.

The Plan:
2 miles easy, 4x1 mile tempo on ~90 sec hold 7 min or faster, 1 mile easy cool down.

The Data:


So JenSW, up yours.

---

---

---

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

maybe I'm still in. I dunno. heel seems to be doing well enough. Dog run today and had to hold him back from a boa crossing the road. Another animal to add to the list I've seen out there. Boar (wild pig like thing, so I'm guessing boar), croc (blocking the path and I turned tail and RAN), deer, tortuga (marine, nesting but way lost), herons, lots of birds, iguana and hermit crabs up the wazoo, green snakes, coati, mutant bunnies (can never remember their name so that's their name), and now a boa. Never boring on my runs.

---

http://harvestmoon6.blogspot.com
https://www.caringbridge.org/visit/katasmit

Well I didn't fear for my life from the local fauna but 15 inches of fresh snow and 9*f temp almost did me in. I took yesterday off to see if this is the flu trying kick my butt and then I looked at the standings and I'd dropped into the 70s(trying to be in the top 50). So today I did my first double ever, one up by the ski area and the other on a treadmill at home. No fast splits, but, got 'er done. Is exercise good for what ails you? Cause I feel better after running.

I think exercise always makes me feel better when I'm coming down with something. Good for you! I did a double the other day just to try to crawl back up to even steven. no hope of cracking any top anything. :)

---

http://harvestmoon6.blogspot.com
https://www.caringbridge.org/visit/katasmit

well, that was quite a day. 4hr session on the CT, 85 miles. then a 30 min treadmill session later in the day, which went very well (notched the pace up for the 10% hill repeats, finally hit 9mph for the first time many, many months). i sweated so much today (sauna too) that i must more or less completely pure at this point.

does anyone know who astroman is? that user logged a 14.5mile run @ 4:08/mile. this seems .... amazing.

I'm self-appointed. Kind of like a dictator.

Glad I could provide the anger to fuel your run. That's what I'm here for.

Yesterday was the bare minimum to count because i was on a dreadmill. I don't know what my problem is but I just can't deal with them! Did some speedwork so I didn't completely lose my mind.

Today was a scheduled rest day.

---

----------------------------------------------------------------------
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

To top it off, they claimed an intensity of 6 - imagine if they cranked it up to 10! ;)

---

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

Or 11?

---

----------------------------------------------------------------------
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

Wouldn't it be easier to just make 10 louder?

---

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

Thank you for getting the reference :-)

http://www.youtube.com/watch?v=XuzpsO4ErOQ

---

----------------------------------------------------------------------
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

I hope everyone has a good Saturday.

A bit short of 14 miles this morning w/ a hangover. I need a nap.

Astroman is and Aussie based in Tokyo Japan. He may have entered his workout in miles thinking it was kilometers. He's studly, but not quite that studly unless he went on the Contador beef diet :-)

looking at his workout history, i think he mis-entered a bike workout as a run. he had a similar workout last week that was on the bike.

Felt good yesterday and ran this morning but did not feel great. I have been at work for 12 hrs now. I Went to double up as I am at work and had a hour or so. Only doubling up I did was over toilet throwing up. I did get 2 minutes into the run and .25 of a mile. I was really looking forword to edging ahead of CaptCanada too. Not going to happen this week i will be lucky (and probably stupid.) to get a qualifying run in tommorow :0(

---

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

running in the snow has been a challenge the past 2 days!!! I feel like I've been dogging it time and distance wise but I am toast when I'm done. Worse than running in sand. But I love the silence of running in snow.

---

The Rat Snake:
A Tribute Race at Gilbert Lake State Park, Laurens, NY May 16 2015
Follow the Rat Snake on Twitter

First double today put me up to 15/15! Thinking about family and friends in Montreal, how do you get running miles in with so much snow....to bad cross country skiing doesn't count!

Got in a double session today. Got 5 in the afternoon then an evening run of 4 at a slower relaxing pace. The afternoon run was delightful with fluffy snowflakes falling all over the place. To get to 16/16 tomorrow I need another double up.

Hill repeats for me!

---

----------------------------------------------------------------------
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

Oh you will definitely get ahead of me for a bit. I won't be running again until jan 2 or 3. Too busy at work. 17 hour days at work are not conducive to training.

---

===============
Proud member of the MSF (Maple Syrup Mafia)

Loving the challenge so far but the next couple of weeks are gonna be mentally tough. I've got my A running race that I do each year (half marathon) in 2 weeks and will be taking some days off over the next few weeks to rest up the legs a bit. That's gonna put me behind and force me to have to work in some more doubles afterwards to catch back up. Argh!

---

------------------------------
"Unless you have a ... GF who might put out that night and that night only ... skip it and race." - AndyPants 3-15-2007

I had 3 days off due to flu and started out lightly with a few very easy treadmill runs. I'd like to get back in the swing of proper training, but I think I need a few very light days of slow minimum duration training. Kind of sucks to go through the entire year, not get really sick enough to miss work and then be on holiday and spend the entire first week sick, or recovering to the point that I can't really do much. At least the Barclay's Premier League coverage has been fantastic, so between "British Football" and "American Football", there is plenty of sport to watch....plus some Tour de Ski coverage and I'm at the point where I'm barely missing training (OK OK, I'm lying, I feel like a tiger in cage).

I'm dying from it man! My pace went from shit to really shitty. It really destroys your stride, pace, everything, but better than a treadmill for me. Well, right now anyway. If it keeps up much longer I may start using a treadmill.

---

The Rat Snake:
A Tribute Race at Gilbert Lake State Park, Laurens, NY May 16 2015
Follow the Rat Snake on Twitter