I KNOW!! It is really just inhuman. I surprised myself by breaking a sweat and was Shocked to find I'd about PRd my normal run. Weird. When you're not fighting heat stroke you can run faster. Who wudda thunk?

Now I need to find a hot tub, warm toddy, fireplace and something to warm my belly...

.....baby it's cold outside.....

(I'm completely ignoring the numbers you posted because, I know that life simply does not exist below 15C (think that's the record for here :) ). Good luck in your race this wekeend!

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Started to taper for race next Sat. I will be fighting the urge to run as I watch my placings fall throughout the week.

I will help you out with that urge. 3.50 recovery run t work on tredmill at around a 8:30 pace. it was the hardest run yet! walked a 1/2 mile after. I did a 15 min. core workout and rode the rollers for a 1/2 hr. this morning

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13 and change w/ 10 miles @ roughly MP this afternoon after a bit of a rough week. Felt real comfortable, with my HR right in the "Long/Medium-Long" HR range based on Pfitz's book. I could have kept going, but I did not bring any food and water and missed breakfast and lunch.

Same here but ten miles. Last five into the wind so at mile 7.50 I was at the high school and finished off at the track. HR was in zones 3-4 mostly 3. Here are splits

1- 7:47
2- 7:28
3- 7:41
4- 7:29
5- 7:19
6- 7:19
7- 7:18
8- 7:19
9- 7:09
10- 6:52
Total time 1:13:52

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slightly losing the plot on 100/100 ... missed several runs last week before i had even caught up after 5 days of sickness. still, managed a semi-decent (for january) 51mile/7mile brick today, and have an 18 mile (flat) trail romp tomorrow, so i hope to find some discipline and get caught up at some point. and if not that, at least stop daily life scheduling from causing me to miss runs. there's really no excuse.

You are moving...

4 and change recovery run this morning, will watch some football on the bike later today.

PSA for the Newton fans, roadrunner is closing out the 2012 models. I picked up pair of Gravity trainers for $110 shipped last night.

Hey, thanks for sharing! I am currently 2 runs behind 100/100 pace, however, I am lacking motivation. Normally, I do XC ski racing all winter, and all the running helps fitness, especially days that I cannot ski. This year, I can't race, so the same motivation is not there, and without having signed up for a spring race, the only motivation is not falling too far behind on the spreadsheet. I need better reasons to jack up motivation. Maybe I should commit to a 10k in March.

Quick 5 miles on dreadmill. Legs tired from yesterday but bounced back after a few minutesof running. On computrainer for. Hour now as I write this IM Canada course to honor CaptCanada and all the fine cooking he does :0)

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No picture of run but I have a picture of my recovery drink / lunch. Raspberry , pineapple, orange, mango , banana and french vanilla yogurt

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100/100 Challenge Tip Of the Week:

Last week we spoke about hill sprints. This week as we bridge from strength to speed, we introduce hill repetitions. These can be anywhere from 200-800 meters and tempo varies depending on the length from 1500 meter speed to 5k pace. Start with the shorter distance and increase distances weekly. A series of 4-6 repettions will be sufficieent

There are two types of runners who can specifically benefit from Hill repetions. One is the runner who is a fast twitch runner and specializes in short races . This runner tends to peak early when intensive speed running is introduced Hill repetitions allow this runner to delay intense speed training and further elevate the runners fitness before heading to the track.

The second type of runner who benefits from hill repettions is the injury prone runner, especially one who increases the chance of injury when running fast. Running at intensity uphill involves lesss impact force and lesss tissue strain than running the same intensity on level ground. In addition hill repettions add a strength boosting element to running at high intensity which reduces injury risks.

Hill repetions can be done after a long warmup or after a threshold workout. Time the repetitions to ensure consistency. After 4-6 weeks of hill repettions you should be ready to take on the challenging track workouts.














http://futrmultisport.com/

I was scheduled for a 8 mile run w/ 4 miles @ LT pace. Ended up with 6 mile and change this morning w/ ~3.5 miles between my 5K and 10k pace. A bit of a flubbed run, but I had the stomach gurgles and really needed to make a dash for home base...

I have not fallen to 36/39. Yesterday I did a 3 hour XC ski, covering 38K. It was really encouraging, as my nerve issues in my left leg that mainly show up when it is in a ski boot with a "weight" hanging off it, seemed to be less pronounced. I skied a few short loops from my car and things seemed to hold out and did not lose control over my leg and decided to venture longer. I already have good fitness from running and biking, so it was no big deal to go longer. When I got back, it was minus 10 and howling wind. I thought about a transition run for this challenge, but as this was the first time in a year that I have been able to XC ski without losing control over my left leg, I decided to celebrate and not run and give myself a break and appreciate the moment. Too long to explain what does not work in my leg, but it does not show up "that much" in running and almost not at all in biking. But biking has almost zero technique and run technique is vastly easier than XC ski technique when it covers to dynamically balancing and applying power. But that is also why my run speed has been down....it's because I don't balance well on my left leg and push off hard enough. Anyway, a small victory day in a long recovery road warranting a mini celebration by not actually running :-)

Tonight I have an overnight flight and full day of travel to Europe for biz tomorrow, so I don't think I will run tomorrow either. Thus I will be 4 behind 100/100 pace.

Dev

good for you dev! nice to see progress in that leg! I too headed out yesterday but got about 10 seconds in before my back said no. Did manage to get to the touristy beach today for some pics for you guys and will load those in a bit. Take care traveling!

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Well, the norte that has settled in here keeps me out of the water and the rest of us away from the beach, so I headed into town so you could see real, live tourists on the beach. I tried to go for a run while I waited for my daughter to get out of school but couldn't run on the beach, so just a couple pictures.



almost there...



and there you go!

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So jealous. Today's high in DC: 25° with 24 mph winds.

A couple of shots from the 3-hour on Saturday, just because the loop around Camp Heidelberg is beautiful:


Looking back at the entrance into the woods.


This hill was a sheer face of mud for the 6-hour in October.


Everyone walks this one.


The other, smaller hill with logs pounded into the ground to form steps.

None of the terrain is terribly difficult, but it's a 2km loop and you really start to curse those hills by the 8th or 9th time you climb them. The company is good, however, and despite a strong, gusty wind the sunshine made for a lovely day; a welcome change from the mixed precipitation that was predicted.

-mistress k

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Wow! You be BAD ASS! It is still 21C and too cold for me to go out for my am run. I hope it warms up soon as I have doubles scheduled today.

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After today's run it was topless Italian ladies and fat old men on our beach. clouds moved in and now i'm skeered to run (cold).

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Thanks to you and MistressK keeping us entertained with nice pictures from runs. As it turns out yesterday after 16 hours of door to door travel, I decided, that I may as well put on my shoes and run. It was minus 4C and snow covered here in Eindhoven NL, but I jogged from my hotel over to the University where there is a track that was cleared for snow, so I joined a local running club and did a bunch of 200's, 400's and then I decided to do a timed 1000m. Ended up being 3:58, so that was nice. I'll take my camera out for this morning's run (it is 5:25 am here) and try to get some shots, but it's just going to be a track with some snow around it and the route over to the track is nothing really picturesque.

Anyway, I probably would have not gone out without the challenge. In the end, I ran 13.5K which was better than zero.

Dev

I also had a challenge motivated run this morning. I probably would not have gotten out of my nice warm bed to do ~9 miles in the cold ( 6F ) this morning w/o it .

I KNOW I would not have done the 2nd run yesterday and would have run a few less since the beginning so yeah, loving the motivation by the challenge. Good for youDev! After 16 hours of travel - WTH would NL be? Not Nuevo Leon...Northern Lichtenstein? :)

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This challenge has got me out the door quite a few times that I did not want to go. Eventually once I get up the crappy first hill out my door the runs are great and I always see other runners. I have travel coming up soon from Nashville, TN to Dortmund, Germany so that will be a tricky time to get in runs. I am 2 runs down and will probably fall a little further behind but I would like to get 80+ runs in after 72 last year. 90 would be great and that is my current target.

today in Montreal maximum temperature was -13F .... -31F with windchill ... kind of cold :-)

I did my double while son was in basketball practice. ran to the highschool to the track. I then ran back to middle school to get my son after running. It was brrrrrr cold (12degrees) dark (7:30) and lonely. i actually enjoyed it and did 4:33 mile in 42min52 sec. and it felt eas. the last mile was myfastest @ 7:17 i got some pictues of the track but it is dark , very......very .......dark :0)

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