Week 1 - Monday - 5 mile run and 10 mile mountain bike (on road)

AM: 5 mile run at 5AM in the morning along College Ave. (slightly hilly). Nice and easy at 48:42 (9:44 min/mile pace).

One of the beautiful things about base is that this time, albeit slow, is bound to improve a lot in the coming months without extra effort. That is exactly what base does. Almost all base workouts have got to be at a relaxed pace. If you do speed work here, you're bound to get injured, so don't do it.

PM: 10.5 Mountain Bike on road in Great Kills Park on 43 minutes. My road bike is unserviceable at this time but will be ready for the spring. Again, the pace is relaxed.

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RACE: WATCHUNG WINTER ULTRA

M Tu W Th F Sa Su Total Swim Off 2000m Off Off 2000m Off - 4000m Bike 15mi. Off 15mi 10mi 10mi Off Off 50mi Run 4mi. Off 5mi 4mi Off 21mi - 34mi RACE: WATCHUNG WINTER ULTRA Result: Did not finish (finished 2 of 3 laps for 21 miles) Conditions: Hazardous ice rutted trails covered with newer snow. Weather: Cloudy sunless day with temps ranging from 18 to 26 degrees. Little wind. Time: 5 hours 15 minutes. Pace was 15 min/mile. I had to make the decision to stop after 2 laps and is never easy to do so. These were easily the toughest conditions I've ever been on, although I have a feeling that this is the norm in the ultra world and that these conditions are tame considering where other ultras are held. That's OK though. Training in tough conditions will help me toughen up, right? Who knows, maybe I'll be out there one year at the Arrowhead 135 in northern Minnesota with temps as cold as 10 degrees below zero because of this race, right? Still, the positives I can take from thi...

The Double Edged Sword of The Internet and Social Media - How To Be Productive There and Stop Wasting Time

Note: Men, one of the best things you need to do in becoming strong is to be productive. Time management is HUGE in this regard. If you get a handle on this issue below, you will be well on your way to taking your time back and being efficient again! How many people do you know spend most of their times in front of a screen? Phones, desktops, laptops, you name it, a lot of people live and die with what happens in front of a screen. I believe that there is such thing as internet addiction. With so much information at your fingertips, it has a "sensory overload effect", numbing and scattering your thoughts to the winds. This will render you largely unproductive. And it's having a very negative effect on society. All of our genuine bonds between family and friends have been frayed or even destroyed by our "new connections" to the internet. The internet was supposed to be the game changer that was supposed to bring all of us together, make us a lot more producti...

Original Framework for 2011 Season

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Coach Iron Pete - Men's Success for Tough Times

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