Start of Holidays Wednesday!

DLS · Postby **DLS** » Wed Dec 21, 2011 7:24 am

It's going to be a busy day: Pilates in the morning, hot yoga at noon with a friend, and a run with the NOTL RoadRunners at 6:30!

fingerboy · Postby **fingerboy** » Wed Dec 21, 2011 7:35 am

Speedwork and hills last night

16 x 30 sec on/off on road terrain. On speed avg around 3:36/km| 5:47/mi - total "on" time of 8min
5x hills - similar adjusted speeds

12km total distance

La · Postby La » Wed Dec 21, 2011 7:59 am

Just a short run for me this evening - probably 5-6K. I'm doing a longer run tomorrow.

RA. · Postby **RA.** » Wed Dec 21, 2011 8:07 am

It's the solstice run tonight for the group I sometimes run with, but I haven't decided if I'll join them or take a rest day.

purdy65 · Postby **purdy65** » Wed Dec 21, 2011 8:37 am

Morning!

A nice easy paced 15.5K this morning. It was really nice outside for a run!

Dr. S · Postby **Dr. S** » Wed Dec 21, 2011 8:43 am

That stupid cold looks like it's coming back! Boo but I will run today after that phone interview I have in 15 mins! The vacation really starts for me after I'm done with this.

Robinandamelia · Postby **Robinandamelia** » Wed Dec 21, 2011 9:00 am

5K on treadmill last night. Not as much running as spending my evenings trying to get the trojan off my computer that hacked in and sent out spam email asking for money (in my name)...yikes!

scrumhalfgirl · Postby **scrumhalfgirl** » Wed Dec 21, 2011 9:23 am

Good luck Dr S!

Just an easy TM run for me this morning - Just over 6 km. Thought about going outside for a nano-second, but the snow had started, and I didn't want to risk it turning to the forecasted freezing rain while we were out there.

Miss*Smiles · Postby **Miss*Smiles** » Wed Dec 21, 2011 9:25 am

Hopefully I'll get my butt to the gym afterwork for Spin class.
Also on the to do list: wrap gifts, pack for "home", sleep?

ceileigh · Postby **ceileigh** » Wed Dec 21, 2011 9:27 am

Everything shut down here with freezing rain. So I went for a run in the nice light snow we had. So far no freezing rain ... strange day

CinC · Postby **CinC** » Wed Dec 21, 2011 9:46 am

My usual Wednesday morning - met Maureen for a run at 6am from the Y - the windchill made it feel like -14 or something, so really, not that bad - a bit of fresh snow though and with our mild temps made for some iffy footing at spots. But got in 5k in about 33min - all good.

Spin class is on the Christmas break, so will do a spin on my own - will find an old workout to do - or maybe a video - hmmm.

crash · Postby **crash** » Wed Dec 21, 2011 10:33 am

a nice 5 or so with Soulrunner. Nearly ready for the silly season to start. Can you say tired??? Think life is catching up, must sleep!!!

Stampie · Postby **Stampie** » Wed Dec 21, 2011 10:37 am

Meeting up with my TnT Group for our Wednesday group tempo run. Usual meeting place, Granville Island.

soulrunner · Postby **soulrunner** » Wed Dec 21, 2011 10:54 am

BEAUTIFUL weather for a run -- nice and crisp!
Need to get out of this slump I am in... hoping after Christmas it will get better!

IronGoddess · Postby **IronGoddess** » Wed Dec 21, 2011 10:59 am

Spin workout downstairs since my class is on break until Jan. Then I am going to add some core and strength work.

eme · Postby **eme** » Wed Dec 21, 2011 11:09 am

CinC wrote:My usual Wednesday morning - met Maureen for a run at 6am from the Y - the windchill made it feel like -14 or something, so really, not that bad - a bit of fresh snow though and with our mild temps made for some iffy footing at spots. But got in 5k in about 33min - all good.

Spin class is on the Christmas break, so will do a spin on my own - will find an old workout to do - or maybe a video - hmmm.

Here you go:

15 minutes at AET warm up

5x (30 seconds iso left leg, 30 seconds iso right leg, 1 minute spin at 100 rpm)

5 minutes at AET, 90 rpm

6 x ( 2 minutes at AET+ 10/90 rpm, 2 minutes spin recovery, easy)

5 minutes easy recovery

OR

15 minutes warm up at AET, 90 rpm

5x (40 seconds iso left leg, 40 seconds iso right leg, 40 seconds spin at 100 rpm)

5 minutes recovery at sub AET – nice and easy

5 x (5 minutes at AET+ 5 BPM - Muscular endurance work - high resistance low rpm 60 -70 rpm, 2 minutes easy spin recovery, 1 minute fast pedal 100 rpm, 1 minute recovery before starting the next 5 minute ME interval – 45 minute main set)

5 minutes easy recovery

CinC · Postby **CinC** » Wed Dec 21, 2011 11:13 am

thanks eme!

I'll give it a go and let you know - i'm leaning towards the second workout!

Jogger Barbie · Postby **Jogger Barbie** » Wed Dec 21, 2011 11:19 am

Last day of work before Christmas vacation!

It's been a bit of a tough week so I am really looking forward to the break. Nothing major, just a cold that showed up on Sunday and has been kind of sapping my energy. I don't usually take cold medications, but with travel and Christmas just around the corner I wanted to at least minimize the symptoms. The result was fewer symptoms but very little sleep, as even the so-called "overnight" meds were apparently wiring me up - such fun to wake up at 3:00 a.m. and be unable to get back to sleep. I gave up on the meds yesterday and had a decent sleep last night but am still a little tired and pretty stuffed up.

As for running... Nice 22 km on Sunday afternoon, 13 km yesterday morning, and 8 or 10 km planned for tonight. The latter TBD based on how I feel, whether it's pouring rain, and if I can get out of work on time. Last week it was supposed to be raining and was just a little bit of drizzle, so my fingers are crossed we get the same or better. I would really like an easy-ish run but am not crazy about doing it in the rain while feeling less than 100%.

Happy Hannukah to everyone celebrating!

eme · Postby **eme** » Wed Dec 21, 2011 12:13 pm

CinC wrote:thanks eme!

I'll give it a go and let you know - i'm leaning towards the second workout!

I like the second workout too - call me weird but I love the low cadence/strength stuff!

30 min run done, now time for lunch.

Easy 45 min spin after work.

Sandra · Postby **Sandra** » Wed Dec 21, 2011 12:19 pm

Robinandamelia wrote:5K on treadmill last night. Not as much running as spending my evenings trying to get the trojan off my computer that hacked in and sent out spam email asking for money (in my name)...yikes!

I had that happen to me this week too- my email being hacked. I don't think I was asking for money though... Hope you get that all fixed. It's very annoying!

Hoping to get a run in later tonight. Wanted to get up this morning but woke up with a migraine type headache (too much chocolate lately, maybe :lol:

)

Hammie · Postby **Hammie** » Wed Dec 21, 2011 12:23 pm

My TM is off limits to me right now (family visiting are sleeping right next to it - not the way to be woken up at 5am!) so I headed outside. Chilly & very windy - some of the gusts were pretty strong! Icy patches but overall not too bad. 9k done.

orleansrunner1962 · Postby **orleansrunner1962** » Wed Dec 21, 2011 12:24 pm

8km run at the RR this evening to check out the Xmas lights in the 'hood.... should b fun!!

orleansrunner1962 · Postby **orleansrunner1962** » Wed Dec 21, 2011 12:24 pm

8km run at the RR this evening to check out the Xmas lights in the 'hood.... should be fun!!

HCcD · Postby **HCcD** » Wed Dec 21, 2011 3:21 pm

Roads are pretty icy out there Ottawa Maniacs ... be careful and safe out there, whether you are driving, walking or running ....

5.4K / 30 minutes on the hamstermill today .. a bit of speed work with 6x 320m (1 min) ...

marymac442 · Postby **marymac442** » Wed Dec 21, 2011 3:31 pm

orleansrunner1962 wrote:8km run at the RR this evening to check out the Xmas lights in the 'hood.... should b fun!!

I had been planning to do the Xmas light run here in Burnaby/New West but came down with stomach virus last night so I will be sipping gingerale and chicken soup instead.