"Tough Workout!"

Ten hills in minus 14 degree weather! I got through it though and felt good for it. Fortunately there was no wind and the pavement was dry, so as long as there were no cars coming I had good traction. Speaking of which, approaching traffic is something I really have to focus on as they come over the top of the hill. Especially as the tendency is to run with your head down when you're working hard. But no one ran me over and I arrived safely back home. I'm wasted though. My legs have not been this sore yet.

For crosstraining I took the kids to the pit for an hour tonite. They rode down the hill, and I pulled them up. I don't think it did me any good....well maybe it was good for my head eh?

Funny thing...in all the Ironman training advice I have never seen a reference to hill training, and yet I think it is a critical running strategy. Almost all marathon programs include some kind of hill work. I think it builds a strong base. As such I will continue to do them until at least spring time when I will replace them with track repeats....again from my marathon training days. The track workouts will improve my running technique, which of course is important from an energy conservation perspective

Towards that same 'efficiency' end I am going to set up my old bike on a trainer in the basement to work specifically on one legged drills. The intent is to teach my legs how to pedal in circles. Tomorrow I will ride again and go to the pool afterwards.

Today I got some special advice from some special people. I strongly encourage you to read the comments on yesterdays post. I am inspired. It's amazing the reaction a little whining can get eh? Maybe I should do some more?? Just kidding. I will try to do better tomorrow

I wish to dedicate 132 to my friend Bonnie Jollymore. A lady who epitomizes the word "gentlewoman".

...so on gentleness...

“Nothing is so strong as gentleness, nothing so gentle as real strength."
St. Francis de Sales

...on quotations as advice....

“Quotations help us remember the simple yet profound truths that give life perspective and meaning. When it comes to life's most important lessons, we can all use gentle reminders."---Chriswell Freeman

....and just for Andrew because it so beautifully says what he was telling me today....

“Criticism, like rain, should be gentle enough to nourish a man's growth without destroying his roots."---Frank A. Clark

love
peter