4650up.blogspot.com

Rise over Run

Thursday, July 5, 2012. After over 2 months off. Anyway, this morning I expected to have a good run since I had been cycling, but man, that 5 miles in 45:00 was hell! Rude awakening, but probably should not have expected to feel comfortable at all. Nonetheless, I'm pretty jazzed about adding running to my new found love of cycling. Monday, February 20, 2012. Tuesday, January 10, 2012. Some VerticALE Mile photos. Sunday, January 8, 2012. VerticALE quick wrap up. All I can say is watch out Slim. Are going ...

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Rise over Run | 4650up.blogspot.com Reviews

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Thursday, July 5, 2012. After over 2 months off. Anyway, this morning I expected to have a good run since I had been cycling, but man, that 5 miles in 45:00 was hell! Rude awakening, but probably should not have expected to feel comfortable at all. Nonetheless, I'm pretty jazzed about adding running to my new found love of cycling. Monday, February 20, 2012. Tuesday, January 10, 2012. Some VerticALE Mile photos. Sunday, January 8, 2012. VerticALE quick wrap up. All I can say is watch out Slim. Are going ...

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Rise over Run | 4650up.blogspot.com Reviews

https://4650up.blogspot.com

Thursday, July 5, 2012. After over 2 months off. Anyway, this morning I expected to have a good run since I had been cycling, but man, that 5 miles in 45:00 was hell! Rude awakening, but probably should not have expected to feel comfortable at all. Nonetheless, I'm pretty jazzed about adding running to my new found love of cycling. Monday, February 20, 2012. Tuesday, January 10, 2012. Some VerticALE Mile photos. Sunday, January 8, 2012. VerticALE quick wrap up. All I can say is watch out Slim. Are going ...

INTERNAL PAGES

4650up.blogspot.com

1

Rise over Run: Week 50 - 12,600' (593,900')

http://4650up.blogspot.com/2011/12/week-50-12600-593900.html

Saturday, December 17, 2011. Week 50 - 12,600' (593,900'). Last week I listed the week as "Week 50", but realized this morning that this is Week 50! Went back and looked and saw that I mis-typed back on week 36. That's like finding some money in my pocket! With 2 weeks left in the year I'm just 6,100' away from 600,000. 344 - 2,000' - Driveway Reps x 10 - moderate effort. 346 - 2,200' - Little Pisgah. 347 - 2,800' - Shut-In. 348 - 2,400' - Bear Wallow x 4 - moderate effort. 349 - 2,200' - Back Roads.

2

Rise over Run: Week 50 - 11,200' (581,300')

http://4650up.blogspot.com/2011/12/week-50-11200-581300.html

Saturday, December 10, 2011. Week 50 - 11,200' (581,300'). 344 - 1,600' - Driveway Reps x 8 - moderate. 346 - 3,000' - Bearwallow x 5 with 4 x 1 mile reps. 347 - 1,000' - Roads. 348 - 2,400' Driveway reps x 12 with middle 6 hard. 2:45, :48, :43, :43, :44, :27. 349 - 2,200' - Little Pisgah. 350 - 1,000' - Roads. Did 3 flat 1/4'ers during this run - 1:25, 1:20, 1:20. My new favorite hill - Golden Brown. With a touch of grey. Subscribe to: Post Comments (Atom). Rocky Mountain Dirt Running.

3

Rise over Run: December 2011

http://4650up.blogspot.com/2011_12_01_archive.html

Saturday, December 31, 2011. 8 Day Week 52 - 9,300' (609,200'). 359 - 3,200' - Little Pisgah w/ an extra 1,000' rep. 362 - 1,000' - Roads. 363 - 1,300' - Mountains to Sea Trail. 364 - 1,800' - Bear Wallow x 3. 365 - 2,000' - Early morning Driveway reps x 10. Sunday, December 25, 2011. Week 51 - 6,000' (599,900'). 351 - 2,000' - Driveway Reps x 10. 352 - 0' - sick. 353 - 0' - sick. 354 - 0' - sick. 355 - 0' - sick. 356 - 2,200' sick of being sick - DW Reps x 11. 357 - 1,800' Bear Wallow x 3. 348 - 2,400' ...

4

Rise over Run: Week 51 - 6,000' (599,900')

http://4650up.blogspot.com/2011/12/week-51-6000-599900.html

Sunday, December 25, 2011. Week 51 - 6,000' (599,900'). 351 - 2,000' - Driveway Reps x 10. 352 - 0' - sick. 353 - 0' - sick. 354 - 0' - sick. 355 - 0' - sick. 356 - 2,200' sick of being sick - DW Reps x 11. 357 - 1,800' Bear Wallow x 3. Sun Dec 25, 02:08:00 PM 2011. Rick, early congrats on the 600k accomplishment. Looks like by tomorrow (or soon there after) you will have reached your(2nd)goal. Have a safe new year, and start working on the 700k 2012! Sun Dec 25, 02:18:00 PM 2011. 600,000 vertical feet.

5

Rise over Run: Some VerticALE Mile photos

http://4650up.blogspot.com/2012/01/some-verticale-mile-photos_10.html

Tuesday, January 10, 2012. Some VerticALE Mile photos. Tue Jan 10, 02:43:00 PM 2012. Looks like everything was a bit foggy after drinking and running. Wed Jan 11, 08:16:00 PM 2012. Bet the dogs were thinkingyep,humans can be really weird with their games sometimes.I have 2 Ridgebacks also,never own another breed,they are fantastic,athletic dogs. Wed Jan 18, 01:25:00 PM 2012. Thu Jan 19, 06:29:00 PM 2012. Hey Mindy. Yeah, loads of fun this little race, thanks to you guys for starting it all!

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4650up.blogspot.com

Rise over Run

Thursday, July 5, 2012. After over 2 months off. Anyway, this morning I expected to have a good run since I had been cycling, but man, that 5 miles in 45:00 was hell! Rude awakening, but probably should not have expected to feel comfortable at all. Nonetheless, I'm pretty jazzed about adding running to my new found love of cycling. Monday, February 20, 2012. Tuesday, January 10, 2012. Some VerticALE Mile photos. Sunday, January 8, 2012. VerticALE quick wrap up. All I can say is watch out Slim. Are going ...

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