Hills for breakfast, hold the gnats

Hey, I'm glad those little monkeys let go. Nice running today.

I'll check out the podcast when I have some time.

That painted a very clear picture...I think I have that monkey problem sometimes too!

Why do I get the monkey's with the lead shorts?

2 sets of 8 assisted are actually really good. You should be able to crank out a couple of unassisted pull-ups shortly....just don't let your mind get in the way!

Hey Sno ... as a follow-up on our previous discussion about rest between intervals. Upon reflection, I think you are right about the duration of rest being a better indicator than distance. I found an interesting online article http://maximumperformancerunning.blogspot.com/2009/12/vo2-max-intervals.html (just happens to have a picture of our "best friend", Dathan). This article uses some stuff from Greg's website (and Gregs stuff comes from JD). You can see that he recommends recovery in terms of *time* not distance. And for the VO2 max (800's specifically), the recovery time is equal to or slightly less than the speed portion. When you do it by distance, generally, you can run as slowly as you want and therefore the recovery can be pretty long-- and even longer than the speed portion. I have seen really fast people on the track do some 200-400s pretty much all out (much much faster than their mile pace for sure) ... they stand and walk around and pace for way longer than their speed part was ... but they are working a different system (true speed or sprint by Gregs definition). For VO2 max, it probably doesn't matter whether you jog or walk, as long as the time of recovery is no more than the speed portion. The downside to walking is that for mile < 5K paces you are building lactic acid, especially over long intervals and standing around can make your legs get heavy ... Basically, given this definition, Yasso's are indeed a V02 max workout (since the rest is supposed to be equal to the 800 in duration). HMMMM. I will be seeing Greg next week, I think I will ask him to clarify this for me ... and you ;-). I think his tables need to be modified for 50 year old (and 48 year old) menopausal women!

Dale - It's because the Monkey Lords know you can take it. Be honored.

Bonnie - Very good stuff! Thank you so much for that. BTW, why doesn't Dathan ever write? We were all so close once.... PM'g you a picture of my new best friend, Dick Beardsley. Dathan is going to be very sorry when he finds out I no longer have time for him.

;-) his loss Sno. I still haven't forgiven him for almost driving me over when he sped off in his bright red BMW talking on his cell phone. Probably speeding off to meet the person he was anxiously looking at his watch for during our "last chat" ;-). He is lucky he is cute. Although Dick is pretty cute too - I guess I just have a thing for scrawny men.