<---TWW = last low key week.

I'm adding a new feature, LWM---->
"Last Weeks Mileage"(if you want to play along & need authoring rights on this blog just let me know & I'll re-send the e-mail to allow you to do that). This is more for the motivation of the marathoners but is probably good for everyone. Although I don't advocate "junk miles"or getting too obsessed with mileage, there is no denying that for the most part the more running you can do & stay health the better you'll be as a distance runner. It'll also give me a general idea of how people are fairing in their training.[Bert & Hooch, sorry this is a running blog...no 4:1 & 1:4 conversions for your biking & swimming :)].

If you're up at Whistler between Mon. & Wed. & want to hook up for a run or talk training/racing(or just STS) I'm at Lost Lake Lodge....probably by the pool :) or text me.

See you Saturday.
Cheers,
R.

Another week of informal workouts/runs. FYI a Mono-fartlek is:
2x90sec(on)/90sec float
4x60sec(on)/60sec float
4x30sec(on)/30sec float
4x15sec(on)/15sec float

See you in September!

Time to start lining up a schedule for the fall. Here will be the 2-week cycle for hard days we will follow;

Wed-(track, SFU or Coq.Ctr)-10k paced work
Sat-Stanley Pk-tempo run
Tue-Burnaby Lk or Mundy Pk -10k paced work
Fri-(track, SFU or Coq.Ctr)-5k paced work....or hills or monofartlek
Sun-Stanley Pk-long run+pick-up or long progression run

TWW are lined up to start getting into that rotation. Wed. is informal so discuss amongst yourselves about when/where.

I know RichardM has been nicknamed the "White Kenyan" but my Dad just gave me an old photo from the inauguaral Waterloo 10km(1978). This is post race & this was before they figured out it was not a good idea to run long races midday when it's 40degrees out. I look a little dehydrated and hereby claim to be the "original white kenyan".
http://www.scribd.com/doc/35992264/The-Original-White-Kenyan
Check out the cars....am I really that old.

Accommodating

Hello LM'ers,

Hope this finds you all doing well.

As some of you may already be aware I am strongly considering a move to the west side (of the country). I plan to do some marathon training with y'all. I hope to get out that way by October 1 and will be around 'til at least January, if not longer.

If anyone has the low down on some place that I could lay my head for that time please let me know.

Best case scenario for me would be some sort of sublet. A full year rent may also be an option, if it's somewhere I think I'll be able to sublet if I can't stay in Vancouver. My girlfriend may also join me at some point, but for the time being it will just be me.

I've been looking a bit on kijiji and craigslist, but if anyone knows of a better site for me to scope things out please let me know.

Hope training is going well for everyone,

Cheers,

Dylan W.

<----- only one workout & a long run.
You can try this alternate workout if you like http://www.flotrack.org/videos/play/351123-krispy-kreme-5k-challenge .... this is the time to get that kind of stuff out of your system.

<----TWW & other good stuff posted.
Saturday will be a tempo run on the roads....good for everyone.