What do you do for a core workout on the rollers?

Nice job on the challenge, you're rocking it!!!

Got my 30th run in this morning. I'll try to get in a double next week.

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"Look, will you guys at leats accept that you are a bunch of dumb asses and just trust me on this one? Please?" BarryP 7/30/2012

Thanks core is after the rollers. I do 30 sit-ups , 30 side situps(bends on each side, 50 crunches 30 standing twist , 30 side bends with 35or 45 lb weights. Also 4 minutes of planks rotating 30 seconds on right, left and center positions
Ran y 4.60 yesterday in 31 minutes first mile was 8:30 minute mile then did 30 sec intervals at 6:15 pace which is faster then my 5 k pace. Rest was at a 7 minute pace. Newdless to say I was whooped after. Did 6.60 today a little (33 min) easier but base was mostly at a 7 min mile pace

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Ran a pace yesterday that I haven't run in years. Felt great. Short but fun. Not raining but cold for us!

Sunday is my last long run before the Carlsbad Half Marathon on the 27th.

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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

100/100 Challenge Tip Of the Week
Hill Training. THis week I want to focus on the important aspect of hill sprints, not to confused with hill repetitions
In the earlier phases of training short explosive hill sprints of 10-20 seconds on the steepest hill you can find done at maximum intensity.
This strengthens all running muscles making the runner less injury prone. It also helps increase the power and efficiency of the stride allowing the runner to cover more ground per stride and using less energy in race situations.



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Great views! Reminds me of riding along the San Francisco Bay.

Here are a few I took on my new favorite loop this morning. 8.7 miles, 1,700 feet. I started this challenge a little late, let's see if I am healthy enough to pick up a few doubles in the later part of the challenge.

Thanks, I thought it was something you were doing on the rollers. :)

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"Look, will you guys at leats accept that you are a bunch of dumb asses and just trust me on this one? Please?" BarryP 7/30/2012

There is a bit of a core workout on he rollers themselves. It does take a bit of core to keep balance. After a few months of doing rollers I don't know how much though.

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A week ago, I was struggling to make the top 100. Now, I am comfortably in the 70s (as of this post). My initial thought is: What gives?

Possible options-
1. I am an over-achiever
2. The rest of the real over-achievers have become slackers.

Since, historically, there has been no evidence of me being an over-achiever, I have come to the conclusion that the rest of you folks are falling off the wagon. It's time to pick it up people. Get running!

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

First of all, congrats
Second, 32 does not count as aging. There have been several sprinters making the 100m finals in the Olympic games well past your age. If they can sprint that fast, when they are 3-5 years older than you, you can't be using age as any excuse....at least not until you hit 44-48 range

finally an epic workout .... 107 miles on the bike (32 on the CT, then out for 75) followed by a 6 mile brick run. i haven't felt that slow cycling or that bad running in a long time, but hey, its january so it has be OK, right?

Thanks. This is what I was confused about. So accumulating the first run has different rules than a subsequent run in a day, for the purposes of the challenge.

6 mile run today at a good clip after riding 25.25 miles. Averaged 20.2 on bike and that was with slowing down to 16 mph for 3-4 miles to ride with a associate. After associating biked at a leisurely 21mph for rest of ride. Then ran 6 and it felt very easy for the first five. Balls of toes are starting to hurt a bit. Might be a sign to take a day of or get a easy thirty minutes in tommorow. But damn......
It is so boring and the thirty minutes seems very long at anything slower then a 7:40 pace

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beautiful shots!

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Well ended up doing a double. Feet actually felt good and not sore at all. I Did 4.40 miles because......

I was supposed to do 10 today and Was near a track because my 10 year old son was at indoor soccer practice at the high school. I had my my younger 8 year old son also and he threw soccer balls at me from different dark corners of the track. It was at 6:30 with no lights. He would jump out and say if you can dodge a wrench you could dodge a ball. First time really scared me then I was ready for it. Lol, luckily there was not much air in the ball and he missed me 3 times out of the 5. Then he got bored and he played some soccer in the middle of the football field. Which like I said was in total darkness

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Scott....quick questions on the explosive hill sprint. Should we work up to it for calves and achilles? Also, wondering if I can do it on the treadmill. Like set the treadmill at a fast speed at 15% and have it spinning away....jump on it....go for 15 seconds and get off. Thoughts? I don't have a steep enough hill nearby.

A cold but beautiful 12 mile run this morning before the football games.

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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

Very nice....we had the most miserable run in 3C and pouring rain. Not to mention it is destroying the ski trails!

Sounds like my typical weather. It is so unusual for me to be able to run in the sun I couldn't find my sunglasses.

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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

I would not just jump on but gradually increase speed after incline has inclined. Or you are asking for injury. It is a lot different when the ground is moving under you. 4.10 easy miles this morning before work on dreadmill.

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Dev,

The hill sprints are done at incline with a almost fukll recovery. When we get to longer reps the rest will decreas. Start with 10 second surges . I agree with BManners also that only the treadmill jumping on gradually is a bad idea. I don't suggest it ideally for the treadmill but if you must increase it gradually both incline and speed. It does not need to be a brutal incline but some grade to it. The sprints are only 10-20 seconds and one every 2 or 3 minutes. This really reduces the injury risk. Also think this may help you increase firing the muscles due to injury. Again start small and increase slowly over time.





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It has been abnormally warm down here. Cloudy and foggy, but in the 50˚s.

Got in another double today. 34/31 is a pretty good start to the challenge and puts me in the top 20. 1/3 complete!

I must remember that warmer weather does not equate to more daylight...yet.

All of our snow is gone, but it sure was nice to run in shorts and a t-shirt in January!

Back into the freezer this week, but with dry sidewalks I don't have to worry about slipping and hurting myself before the 3-hour trail race on Saturday.

-mistress k

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Thanks for your picture. For us, we have snow where it belongs on the ski trails and the roads are free of snow. Which actually gave me a chance at the 1/3 point in this challenge (well tomorrow is day 33, today is day 32), to just do a couple of timed 1k intervals on a standard loop that I do. During this challenge I have been doing lots of runs in the 30-70 min range and all of them generally involve some hills. The bulk of my intensity has been done on treadmill runs doing hills at 8-15% grade at moderate pace (for example running at 7 mph at 10% grade is supposed to be the equivalent of 5:45 mile pace). I was quite happy to see the two timed kilometers to be 3:53 and 3:44 today. I felt like I could get faster if I needed to, but today is only training. So the low impact high incline treadmill hills along with the frequency are allowing me to maintain decent speed, even though I am not doing any fast leg speed running. One of my goals this year is to run a single sub 6 min mile again. I have not been able to really run fast since I had an accident in 2011 at IM Switzerland due to lack of full coordination in my left leg.

If I can keep up the 3:44 per K pace by the end of the challenge, that gets me to sub 6 for a mile. I realize that this is not super fast for a lot of guys around here, but given the nerve damage on the left side of my body and associated complications, I am really encouraged by the results from treadmill hill work. I'm doing that around 5x per week (I have been working up to that since September) in small daily doses.

Dev

OMG I DID IT! I broke into the top 100!! holding a very shaky 92 but will likely be dropped way down once every updates their logs but I'll take it for now. Course, I'm all but cheating as there is no way I'd be able to run if the mercury ever dropped below 20C.

one of these days I might have to take some beach pictures when I'm stretching after a run. We're overrun with Euros right now but only bikini-clad ladies, no hot men lately. The other day one was doing some kind of phtoto shoot and posing all over the place - dayum but they contort themselves to get the sexy poses...

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I would much rather see pictures of that over some snow covered running trail any day.