[fred-urie]

<p>Dec. 1</p>
<p> </p>
<p>Light snow but the paths were clear.</p>
<p> </p>
<p>50 minute warmup, 5 times 28 to 30 second uphill sprint with 90 sec. jog</p>
<p>recovery, same distance that I ran in 35 seconds last week, 5 min. warmdown.</p>

 

[ksrunr]

<p>Thanks for starting the Dec. thread Fred.</p>
<p> </p>
<p>10.5 moh this morning with 5 X 1 mile intervals with 2 min recoveries.  32 degrees and no wind.  Perfect weather for a good run.</p>

 

[Ileneforward]

<p>I ran last night at the track, so technically that was a November run.  4 X 200m hard, 200m jog, 2 X 400m hard, 400m jog, then repeat.  It was cold!  But dry and no wind, so I can't complain. </p>
<p> </p>
<p>Hi ksrunr, Hi fred!</p>

 

[Sans Souci]

<p>Wow, the 50s are showing how it's done today!</p>
<p> </p>
<p>90' vinyasa.  Actually had puddles of perspiration which made for precarious positions.</p>
<p>20' wu, 4xhill (Mt Tolmie, although our "mountains" are kind of weenie, it was still a hoof of about 650 metres) repeats, jog down, 13' wd</p>

 

[Hemerocallus]

<p>Drat, posted in the wrong month..... cut and pasted here....</p>
<p> </p>
<p>Elmvale's a bit north of all of us Ontario-ites, SS. Somewhere up towards Parry Sound.</p>
<p>Nice alliteration!</p>
<p> </p>
<p>Hi Ilene!</p>
<p> </p>
<p>5 miles on the TM this morning before work.  These morning runs are starting to grow on me.  Not sure that's a good thing or not.</p>

 

[tigger]

<p>Sitting in a hotel in downtown Vancouver.  I ran here on the TM today.  It felt very comfortable.</p>
<p> </p>
<p>Back up North tomorrow.</p>

 

[ksrunr]

<p>Morning all.  Another beautiful day today.  42 degrees and no wind.  The sky was so clear this morning that it looked as if someone had freshly painted the moon.</p>
<p> </p>
<p>5.75 mild progression run this morning. Started at 8:20 mile and finished 7:01.  Will run another 5.75 tonight.</p>

 

[Ileneforward]

<p>I ran last night (first official December run!) in the blazing dark and cool.  Only in the 50s and the Christmas lights are starting to appear everywhere.</p>

 

[fred-urie]

<p>Dec. 2</p>
<p> </p>
<p>AM Run 62 minutes, very light snow</p>
<p> </p>
<p>PM Intermittent run and walk for 25 minutes with the dog.</p>

 

[fred-urie]

<p>Friday</p>
<p> </p>
<p>59 minute progression run with the last 4 minutes uphill very hard, 30 sec. jog, 1 times 200</p>
<p>meters, then 17 minute walk and 5:30 min run with the dog, 1 times 200 meters all out with the dog, 30F.</p>
<p> </p>
<p>I measured 200 meters and 400 meters on the road with 2 different cars 6 years apart.</p>

 

[ksrunr]

<p>Fri 10 miles of hills</p>
<p> </p>
<p>Sat. 45 min warmup @ 7:45 pace; 6 miles at 6:42 avg. and cool down 1 mile or so.  12.75 oa miles at 7:15 avg pace. </p>
<p> </p>
<p>60 degrees and a slight breeze this morning.  Winds picking up now as cold front is approaching tonight or tomorrow.</p>

 

[Spareribs]

<p>Took yesterday off from running and worked packet pickup all day at the Dallas White Rock Marathon Expo with the Saint.  Today I ran 3.5 miles and did a good flex workout. Tomorrow the whole family will run the 5-person Relay at White Rock.  We are all very excited about this. I am going to run Leg Two, about 5 miles, then try to run as many more miles as I can after I hand off the chip to Prime Rib.  We are giving the anchor leg to Spare Tire even though he is not real fast, so that he can experience the finish (and of course want to do it again next year!)  Spareribs</p>

 

[Hemerocallus]

<p>Nice run, KS!</p>
<p> </p>
<p>Have a greta relay tomorrow, Ribs!  That's fabulous that you've got the whole family involved.</p>
<p> </p>
<p>I haven't reported in here for a couple of days, work's been a bit busy. </p>
<p>Thursday gave me a sproinky 6.1 miles after work, passed on doing a core workout on Friday in favour of an impromptu celebratory lunch out with the girls, then met the training partner this morning for 12 wet, muddy, icy, and glorious miles on our favourite trail. JTWILI!!! <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></span>   Once the snow starts most of this route will be mostly impassible, so am glad to get as many miles in there as we can.</p>

 

[Fortunate One]

<p>Good luck to the Rib family.  KS, when your weather is great, I know I'm going to be suffering.  I did 13 M today in 28 F and 20 mph wind (wind chill 6).  Then I watched the live video feed for the Western States 100 lottery.  Each applicant had about a 10% chance of being selected.  I was one of the 90%.  Maybe next year.</p>
<p> </p>

 

[FlyingFinn]

<p>Good luck to the Ribs team tomorrow.</p>
<p>Nice muddy trail run, Heme.</p>
<p>Nice running ks and FO.</p>
<p>FO, I didn’t know you were trying to get into Western States 100. Maybe next year.</p>
<p>Today I ran a 10 mile trail race with a friend. Perfect cool morning, low 20's. </p>
<p>My friend is usually speedier than me but since she hasn’t been training lately I was able to keep up today. She ran aggressively and hopped off the single track to pass people which forced me to pick it up if I wanted to keep up. Lots of boulders, roots, mud, icy puddles, log hurdles, several small stream hoppings, and good steep hills in this one; mostly deciduous forest, one pretty piney woods section. We did 1:5x:xx something. I didn’t pay attention to the clock at the finish because we did one of those “After you” “No, after you” dances. She crossed first and we ended up winning the top two in our age group. The prizes were very nice jackets! Times might not be online until Monday.</p>

 

[Hemerocallus]

<p>Congrats on the AG placing, FF! <span><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"></span></p>
<p><span>Sounds like my kind of race!!!!</span></p>

 

[Simon]

<p>KS, you ran 6 miles only just slower than my one mile PB: I don`t know whether to laugh or cry!</p>
<p>Fred I am surprised at such a big difference in the hill running in such a short time, esp. considering your high level of training. Can you explain how that happened, or are you at a loss?</p>
<p>Good luck with the relay, Ribs.</p>
<p>Nice running, FF, sounds likea tough course.</p>
<p>Western States, FO? Wow!!</p>
<p>Mileage in November down 60 from October, moving on, can`t be helped now.</p>

 

[Sans Souci]

<p>Nice finish line dance, FF, and congrats on the placement and prizes!</p>
<p>Excellent running by all, esp Red Speedo Woman!</p>
<p>FO has finally gone off the deep end.    One of these days, I may head there too.</p>
<p>Simon, life got in the way.  It happens.</p>
<p>GL to the Ribs clan.  Sounds like a blast.</p>
<p> </p>
<p>Short of 2hrs on the trails today.  Legs were baked.  Will try again tomorrow.  Reunited an old pooch with his owner, so I had that going for me.</p>

 

[Fortunate One]

<p>Nice racing, FF.  I have a 25K next weekend (unless I decide to do a second loop).  Unfortunately, only about a third is on real trails.  The rest is two-track or road shoulder.</p>
<p>SS, the best way to beat the long odds for WS100 is to start young; for every consecutive year you are not picked, you get an extra chance.  Old Man Time may get me before I get in.  Looking around for a qualifying race next year ... There's one down in ksrunr's neck o' the woods.</p>
<p> </p>
<p>ETA: Anyone who has done Rim2Rim2Rim knows a lot already about deep ends.</p>

 

[fred-urie]

<p>Nice race FF.</p>
<p> </p>
<p>Saturday - Run 66 minutes, walk 42 minutes, run 11 minutes</p>
<p> </p>
<p>Sunday - Run 60 minutes on a basketball court, shoot 80 minutes, then walk 70 minutes with the</p>
<p>dog.</p>
<p> </p>
<p>The trails were snow free through the woods.</p>
<p> </p>
<p>Abby, the dog, can run at least a 30 second 200 right now.</p>