Got out of work very early today, and the wife is in Conn. with her family this weekend, so the dog got her walk, then I hit the downstairs for a real workout. Two sets of core/strength exercises with a few minutes on the bike between the two sets, then to the TM. 1 1/2 m. warmup; 4 x 200 sprints (100 jogs); 3 sets of 3 x 400 sprints (100 jogs, 200 walks between sets); then 6 x 100 sprints (100 jogs); finishing with almost a half mile jog cooldown. Total 6.5 miles, just over one hour.

Total workout: 1:50.

NHLA.... wearing camo to keep warm, or so the women in town don't see you?

Oshcat.... Here's wishing you good health for your Jingle Bell Run and for the whole winter, too.

Melody, and Oshcat ... My hands are cold just reading your posts!!! I can bundle up and snowshoe in it, but I'm no fan of running in winter cold, especially below 30, never mind in the teens or single digits!!!

"I don't usually run in cold, but when I do, I run Tres Layers. Stay warm, my friends."

Yes, I ran this morning!!  4.2 miles.   33 degrees.  Took a few stretch breaks.   My muscles need to acclimate to running in the cold.  Thanks for the encouragement everyone!    And  no, MelodyLea, I didn't think you were shouting, but I probably needed it any way. 

OshCat - feel better.  I am a huge fan of Zicam - it has saved me from a full blown cold many a time.

Francessmom - I hate the cold too, but there isn't much choice in New England.  My eyes water during the first mile or so, but I still have to carry tissues in my pockets.  I swear my nose runs faster than my legs.  And yet I'll go camping in the mountains in November.  Go figure.

NHLA - did the camo work?

jmsab - so cool to organize a C25K group.  Good Luck!

OldCoyote - I hope the hip feels  better soon. 

Happy running and stay warm.

After the Chicago's Perfect 10, I took it easy.  I did a short high intesive interval training run at lunchtime on Wednesday,  (Short as in 30 minutes.) Other than that, does standing up at work count as training?  I had my desk modified to work standing up. (OTOH, I am NOT walking on a slow moving treadmill while I work. That looks hazardous. Check out the Commonhealth blog to read about that.)

Although, when noone's looking I do march in place. :-)

Speaking on marching, I did what I call a "March to Marianos", a 21/2 mile walk from work to the nearest Mariano's Fresh Market.  The novelty of having a new grocery store chain in the Chicago area hasn't worn off yet.

For the non-Midwesteners on the list Mariano's is a subsidiary of the Milwaukee-based Roundy's chain, It entered the Chicago area market two years ago.

Try the produce.  Very cheap.  [DISCLAIMER: I have no financial connection with Mariano's Fresh Market or Roundy's, although large chunks of my paycheck end up there :-) ]

Today's Saturday, and warm enough for a long run.

Mayyou all be kale and hearty..I mean hale and hearty.

Francessmom - I know exactly what you mean about lacerated ears.

DebM - Yay! on the 4.2.

MelodyLea - Yay! for the bold font.

I determined my hip pain was sciatica and not musculoskeletal, so running on relatively level, non-technical trail is OK. Went on a 12.3 mile group run up Waterton Canyon this morning. Weather was 40 deg at the start and a light wind, but the sun was out so short sleeves it was. I took the out half easy; it's uphill and I did it in 1 hour flat. I was the slowest of the sub-group and after I reached the turnaround I determined to not get dropped on the way back. So I started out keeping up, and then had to tighten my laces (faster pace + downhill) and it took me a mile to catch them after that. Settled in to a good pace and ran with the leaders the rest of the way. Second half 54 minutes flat, 8:47 pace, which is pushing the pace a bit for me on a long run, but you can't get faster if you don't run faster.

Level II Smug Alert: The climate here is such that the answer to the question "What do you do about your running when the temp drops below freezing" is "If the sun's out, wear shorts."

I'm not going to do a Thanksgiving day run. I think I'll smoke a turkey, a small one. I'll get it started and then go do 5 miles while it smokes up . I think I'll do a club run December 2nd, a 4.5 mile road race.

Run Free!

12 miles 1 hr 41 min. Carl Sanburg home and back. Nice day 41 degrees. Only 11 miles short of 80 miles.

degre: I have been standing at my desk for years. I used to use a drafting table. Now I use a re-loading bench. It helps your back and drives co-workers nuts.

OC hope you get better soon.

Had to work today, but still wanted to run when I got home, so hit the TM and pushed out a nice, hard 4-mile progressive run, running the last 3/4 mile on 9 and 10 mph. Finished in 29:10.

Degreg.... Had to laugh when I read you tried LSD again. Then Coyote says he's smoking turkey. Couldn't have been better timing.

DebM... A runner true to her word!!! Good for you!

Francessmom..... When I run with my Husky, usually pretty fast, she catches a whiff of something (or thinks she has) and stops on a dime to sniff as I go hurdling over her or into a ditch trying to stop.

NHLA.... My wife has been standing at her desk job for a few months now, due to her hip issue, but I don't think she's heard of a re-loading bench. We'll have to look that one up. She's going for arthrscopic surgery in three weeks.

Melody.... Accomplishing a goal is always a good thing -- Great job!!  Is three in a row the most you've done? Is four in the works?

Run safely, people. This week I'm giving thanks to all of you for the continued support, advice, and encouragement I get here, from the regulars and those who might only check in occasionally. It's a great thread and I'm glad I found it.

4 miles 28 min cold night. Looking for meteor shower but haven't seen any yet.