5.5 mile recovery run this morning, legs pretty toasted from the weekend.

I haven't run in 6 days...I've had an awful cold and just can't shake it. This is terrible! I'm going out of my mind.

What a difference a day makes...

Yesterday was 71F and sunny here. Today it's 40F and overcast with bitter cold wind. Headed out to the woods for an easy recovery run. The legs are feeling some accumulated fatigue and have been pretty stiff at the beginning of my runs for the past several days. One nice thing about putting together a consistent string of runs like this is how resilient my legs have become. I find that regardless of how tired, stiff, or sore my legs are when I begin, they now warm up within a few minutes and I can knock out whatever time I have on the agenda without excessive stress.

Got in 50 minutes with a few ~100 meter striders at the end.

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Happy trails,
Chris

30 minutes this morning on the t-mill (with wind chill it was -37C outside). The workout included some higher intensity intervals with lots of rest and lasted over 50 minutes, but only 30 of that was actual running.

Hope the cold goes away soon.

PM workout for me: 40 min on the trainer

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Tip Of the day;
Now that we are halfway toward the challenge, it is time to be thinking of your peak race and how you are going to get there with prep races.
If you are training for a fast Olympic distance race in may, it might be a good idea to move up or down with distance about 8 weeks out from the peak race look to run a 15 k about 8-10 weeks before the peak race. look to run a fast 5k or do a fast sprint race 2-4 weeks out from the peak. These build your speed and confidence for the peak events

Warm up then 30 minutes at tempo plus cool down. 44 minutes and 5.5 miles

How did you know I was planning an Olympic in May? Spooky ...

46 for 48 so far, with a solid 8 miler today. A quick brick tomorrow, and I just need to sneak in a couple doubles to get back on pace.

Did not know you were doing an Olympic Disatnce race in May but I am on May 1 so I used the time frame I was on to make assmption.

10.1 miles in the snow this morning. Left the headphones turned off, just ran and listened to the snow squeak, very relaxing

Leaving in 1 HR to run 6 or so with a few 5k or better efforts thrown in. Then a few 1000 meters in the pool followed up with a 60 minute CT ride. Damn I hope that groundhog predicts a short winter ;0).

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

Day 50, so people should be at the following to stay on track for the end of the challenge:
Titanium 50 straight
Platinum 50
Gold 45
Silver 40
Bronze 35
Copper 30
Nickel 25
Tungsten 20
Iron 15
Rusted Iron 10
Depleted Uranium 5
Lead 0


Hope everyone running is going well, I am still on track for for Titanium at 50 straight (still got to add my runs for the weekend, gotten lazy now that my garmin stores all the runs for me!)


Ewan

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Ewan

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I think I'm on track for bronze.

4.2 miles this AM.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

currently sitting at 41 runs, soon to be 42. Heading out for a 4 mile recovery run

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The secret of a long life is you try not to shorten it.
-Nobody

It's still February 1 here in Kentucky, so day 49 and I am 49/49 (5 missed days and 5 doubles) (63/63 since December 1).

well, it appears I got a little ahead of myself! It is still day 49 for me too, but it has got to be day 50 somewhere ;-)

I will just repost this tomorrow, think of this as a preemptive strike

Ewan

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Ewan

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49 for 49 straight here. Snowed in today so hit the gym early to get things over with pretty easyish 4.5 miles. The ice here in Dallas is actually pretty bad today even by northern standards. Strange to have 70 two days ago and a perfect weather weekend and now it is 2 F with a wind chill ...

Tip Of the day:
Frequency is a key to a successful running program. This is the key to the 100/100 but now that we are nearing the halfway point those of you who have increased their run frequency should think about how they will use this when the challenge ends. The reason for more frequencyis how it increases the muscle function and motor skills needed to run efficiently. your mileage does not necessarily need to be increased but the extra run or two a week pays dividends.

Did an easy 35 minutes on trails this morning, with plan to double with our club run tonight. However, the group decided to postpone until tomorrow due to rain in the area. So, I did tomorrow's trainer ride tonight instead.

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Happy trails,
Chris

Day 50. Yesterday I probably had my best run of the challenge, doing 64 minutes with 20x1 min @10K pace with 30 second cruise in between. Later in the day, did a 45 min speedskate. Not sure if my hamstrings are sore from the speedskate or the run....probably the speedskate as it always kills my glutes/hastrings. I'm around 14k behind my target goal of being at 350K halfway through the challenge, and I won't be running today. This weekend is the Ottawa winterlude tri = 8k speedskate+6K XC ski + 5K run (on ice on the frozen canal). I have some hex metal screws in a pair of old shoes that I use for this event. I better go check that they are not rusty and will still dig into the ice.

Like you say it is _now_ day 50 so here are the milestones everyone should be at:
Day 50, so people should be at the following to stay on track for the end of the challenge:
Titanium 50 straight
Platinum 50
Gold 45
Silver 40
Bronze 35
Copper 30
Nickel 25
Tungsten 20
Iron 15
Rusted Iron 10
Depleted Uranium 5
Lead 0


Nothing special on tap for me today, a short run to work then some hill repeats at lunch, and then run home.I guess it might be slippery out there seeing as it is "Snowmagedon!" ;-)


Good luck at the Winterlude tri, bring home some overall hardware!


Ewan

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Ewan

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4 mi run
31:12 at a 1% incline


[/url][/url]
3.1k at 6 am
in the fishbowl :D
3 x [200 free + 100 stroke] warmup
4 x 50 free
4 x 100 free
3 x 100 stroke, drill, stroke
4 x 100 as 50 stroke/50 free
4 x 100 stroke
400 c/d

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

back running again, nice!

Not sure what all that stuff is your post below your run total.... I am guessing it has something to do with swimming ;-) No swimming talk in this thread, but I really should get back to the pool on of these days....

Ewan

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Ewan

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Well, I waited 50 days to chase the spreadsheet and have been pretty good overall, but this morning, I did an 80 min indoor ride with 12x2.5 min @ 4-4.5W per kilo, then I got on my treadmill and ran 7K. I was thinking about running at lunch time, but I figure I'd play it safe and avoid pulling anything now that all body parts seem to be working fine and I have the winterlude tri on Saturday.

So as it stands I am firmly in the copper group. I believe I have 32 runs, covering 343K. 700K for the challenge should be very doable. If I get inspired, I might shoot for 800K, but that will take a few weeks in the 80-90K range, which might be a good thing towards the end of the challenge to ramp it up for IM Switzerland and a yet to be determined spring half Ironman.

Tip of day:
As a a coach I see a lot of people come to me as a running coach and complain about certain injuries. I need to stress the importance that if you experence any problem that is unexplained go see a doctor or specialist to advise you on treatment. Stop running but seek treatment and possible causes. You should not attempt to do this yourself. the sooner you see a doctor the sooner you are better and back to the plan. I injured my ankle last year pretty badly with a fall. I was undergoing treatment within 48 hours. While it took a few months to heal this injury it would have been much longer if i would have waited. look at pro sports teams the athlete has begun treatment before they ever leave the field. I realize these are high priced investments but the theory must remain the same for the weekend warrior. Don't be afraid to see a doctor if the injury is not explainable or lingers.