Hi folks,

I have been incredibly busy at work and at home these days, so I haven't had a chance to post much, but I am keeping tabs on all of you!

Congrats Ralf... Way to Go!

Mars...Shut it!

As for the running... It has been few and far between... I am sad to say I have not run in about 2 weeks. I am very sad by this.

quote:<HR>Originally posted by Mr Lambchops:
Do not be sad. Be angry. Be furious. ARGHHHHHHH !!!!!!

Ralph, Sally: Follow whatever is ahead of you then make a move...

<HR>

JB: I feel for you ... It was hard being off running for so long with my sprained ankle and cold. You'll be back soon and we'll be sure to give you a group hug!

Chops: Tomorrow night, I will follow you ... Da Houde? Yah ...

Mars: I run with double mitts and mid-zero tights, headband and cap, and of course two layers on top with windbreaker ... yup, cosy running ... and it will only get colder and darker ... then suddenly, shorts and a sports bra doing the hills in Honolulu!

Ralf: Disney elevation ... depends if you decide to jump over all those mascots along the way. Less elevation if you decide to knock them over first.

Sally

The base building continues,another slow 15.5 km tonight. So far this week 29.6 miles (47.5 km) plus 1 hour power walking at a 10% incline on the TM. Running slow and alternating between running outside and the treadmill seems to be easy on the legs. No knee or achilles pain and I feel energized not tired.

Chops, Sally think I'll pass on Da Houde tomorrow. I think a long run Sunday on Mount Royal may be better for me this week.

Sally, so far no interest from othe Montreal Cool runners on the Goofy challenge.

Would anyone like to guide me one day on the trails on Mount Royal. I like to get a feel for trail running. But don't know the mountain very well and don't want to run off a ledge or run into a tree on my first time out.

Have a good evening all.

Roly



http://This message has been edited by rolyone (edited Oct-27-2005).

DF: I fully recovered a few days ago, but I decided to take a little 2 weeks off to recharge the batteries! I should be getting back on the road tomorrow or friday, all depending what mother nature will give us!!!

LAST CALL.... Tonight, 18H00, Villa-Maria Metro, Halloween-on-Hills night featuring... Silly Sally, Chops and YOU

Hey Df,

Way to go, hope the rest has helped to keep the legs pain free.

I found for myself a lot of my problems were self inflicted , I only decided to train for my first half (Montreal) in June after my first 10 k (late May which I admit I wasn't really prepared for). I pushed to try and complete the half with only three and half months training and trying to finish around a two hour time. My biggest error was to to try and run faster and do hills with out building a strong base to work from.

With that said and with 8 months to go before my first marathon I plan on builing my base for the next three months running long runs very slowly (building aerobic capacity) keeping my HR at around 150 and doing a little speed walking on an incline on the old TM for cross training . I noticed if I keep a slow pace my knee and achillies stay pain free (so Far). So I will stay away from Da Houde and Clark Street until late January or early February and will allow myself slow long runs up Mount-Royal from time to time. In January I will determine if my base is strong enough to start building a more difficult anaerobic capacity.

Any way that's my current plan and I'm sticking to it.

Enjoy your day and have a good week-end

Roly



http://This message has been edited by rolyone (edited Oct-28-2005).