Tempo Thursday

[erinmcd]

Good morning all!

Good, tough workout of slippery roads this morning. 13K with 4K at what was supposed to be marathon pace, but my training partner pushed it to slightly faster than 1/2 marathon pace!

[purdy65]

Wow Erin - I don't know how you do this speedwork in such conditions! I stuck to the TM for a fitness workout.

10K with:

10 Min warmup
6X 3 min@ 8.0, 2 min@ 6.0
10 min @ RP - 6.6 mph
cool down

10K in 55 min.

Did some stretching and strength after.

Wow, been a while since I've done real speed intervals!

Tomorrow is a rest day!

[La]

Rest day today. I had a really good 13K run last night. Back at it again tomorrow.

[Sandra]

9km this morning. Thankfully the sidewalks were pretty clear, roads still slippy.
Potluck at work today = a ton of food to eat

[Jogger Barbie]

After running Tuesday night, 7 miles yesterday morning and 10 km yesterday evening, no running today! 20 minutes on the elliptical followed by some upper body weights and core work. Just need to get through today at the office and then off until January 2, so pretty busy. Tonight will be a workout of sorts - non-stop laundry, cleaning and getting the house ready for the catsitter(s). The plan is to run 10 km tomorrow evening so I'm hoping to sleep in just a bit tomorrow.

[Nicholas]

No tempo here!! 30 mins rowing plus 5 times [500m slow, 1 min rest]. Now to get the ice pack.

[Doonst]

First run in 3 weeks! (knee grief). Very slow and easy, mostly slow.

[marymac442]

In the absence of rain or snow it looks like we will be running to our annual hot tub run/Christmas dinner. I think our group has gotten too large for the hot tub but food and wine will definitely be consumed.
Barring any last minute wimping out the run will be 8 k.

[jharbeck]

Still a little slippery-looking out, although much warmer, so I went up to the treadmill again. Thought I would get to watch some poker on the TV, but they spent so much time on the introductory blah blah, I was done my run before they even played one hand. Oh well, still got my exercise.

[scrumhalfgirl]

took a day off running, as C finally got up a bit later (6:30...ha!). Instead, we did some squats/lunges/planks/weights. Not much but better than nothing!

[Robinandamelia]

4 miles on TM for me tonight!

[Habs4ever]

10k treadmill tonight.

[ultraslacker]

a touch over 6 miles tonight with runpub. This always ends up being my fastest run of the week because it's flat and paved and I'm running with people who are faster than I am. It's good for me but it's tough!

Then we decided to skip on our usual pub and popped over to my neighbourhood pub instead. Yummy yam fries!!