75's and 50's on 1:15 instead. And blow the doors off the last length of your distances. Your fast twitch muscles are sad and left out in all your workouts.

fast twitch muscles!!!

(thanks for the suggestion :)

there were some half length sprints in there!!!

I did like the really fast stuff I did off the blocks last week.

I won't be running outside this morning. Just went down the driveway to get the paper and it's a little too cold for me.

what I was thinking!

do the snow shoe run in Orland at 10 on Sunday

I ran outside it was not that bad at 5:30 there was not much wind but the roads are a frozen mess on some streets we are off to Hermon Mnt. we went last night and stayed until after 9 so it has been 1/2 a day since we have been .
on cold days the lift lines are short and the food shacks lines are long
so we take are own food and eat on the lift going up to save time and get the max. # of runs in
last night Samantha M. ( who ran my leg of Cabot Trail last year) snow boarding

I want to quit school and train for triathlon full time

I have so much homework, and I am sick of school (but I love my roommate :) two weeks til spring break!

That quote is from some famous swimmer but I forgot who.

I like pain

what channel?

"The Channel" from Dover (UK) 'the cliffs of Dover' to Calais (France)
see
http://en.wikipedia.org/wiki/English_Channel

and Richard included a lot of the records of 1st crossings....most notably the swimming records (21 miles at the narrowest; but COLD)

Captain Matthew Webb made the first observed and unassisted swim across the Strait of Dover swimming from England to France on 24 August–25 August 1875 in 21 hours and 45 minutes.

For a list of Channel Swimming Association Records for swims registered only under the rules of the Channel Swimming Association and verified by that body, go to http://www.channelswimmingassociation.com

Swimming records...
* On 24 August–25 August 1875 Capt. Matthew Webb made the first crossing of the English Channel from England to France.
* On 12 August 1923 Enrico Tiraboschi made the first crossing of the English Channel from France to England.
* On 6 August 1926, Gertrude Ederle became the first woman to swim the Channel. She did it in 14 hours and 31 minutes, breaking the men's record of the time by two hours.
* On 7 October 1927, Mercedes Gleitze became, at her eighth attempt, the first British woman to swim the channel. She swam from France to England in 15 hours and 15 minutes. Because of a claim which was soon proven to be false, by Dr. Dorothy Cochrane Logan (using her professional name, Mona McLennan), to have swum the Channel on October 11th in the faster time of thirteen hours and ten minutes, Gleitze's own claim was cast into doubt. To silence the doubters, Gleitze decided to repeat her feat in what was called "the vindication swim". On October 21st at 4:21am she entered the water at Cap Gris Nez. But this time the water was much colder, and she was unable to complete the crossing. At 2:45pm she was pulled semi-conscious from the water after 10 hours and 24 minutes, some seven miles short of the English shore. She might have been disappointed at not completing the swim, but after witnessing her strength, courage, and determination, nobody doubted the legitimacy of her previous swim, and she was hailed as a heroine. As she sat in the boat, one journalist made an incredible discovery and reported it in The Times as follows: "Hanging round her neck by a riband on this swim, Miss Gleitze carried a small gold watch, which was found this evening to have kept good time throughout." This was one of the first Rolex Oyster waterproof watches which the director of Rolex, Hans Wilsdorf, had asked her to wear during her repeat attempt, and her feat was subsequently used in advertising by Rolex.
* In July 1972, Lynne Cox became the youngest person to swim the English Channel at age fifteen, breaking both the men's and women's records. She swam the channel again in 1973, setting a new record time of nine hours and thirty-six minutes.
* The oldest verified male swimmer to cross is American George Brunstad, who was aged 70 years and 4 days when he crossed on 27 August and 28 August 2004, taking 15 hours 59 min.
* The oldest male swimmer to cross under the rules of the Channel Swimming Association is Australian Clifford Batt, who was aged 67 years and 240 days when he crossed on 19 August 1987, taking 18 hours 37 minutes.
* The fastest ever verified swim of the channel was by Petar Stoychev on 24 August 2007. He crossed the channel in 6 hours 57 minutes and 50 seconds.
* The fastest verified female channel swimmer is Yvetta Hlaváčová in 2006. She crossed the channel in 7 hours 25 minutes and 15 seconds.
* The fastest verified two way channel swimmer is Philip Rush in 1987. He crossed the channel (England/France/England) in 16 hours 10 mins.
* The fastest verified female two way channel swimmer is Susie Maroney in 1991. She crossed the channel (England/France/England) in 17 hours 14 mins.
* The fastest verified three way channel swimmer is Philip Rush in 1987. He crossed the channel (England/France/England/France) in 28 hours 21 mins.
* The fastest (and only) verified female three way channel swimmer is Alison Streeter in 1990. She crossed the channel (England/France/England/France) in 34 hours 40 mins.
* The titles "King" and "Queen" of the Channel, held by those with the most successful crossings, are taken seriously by the swimming community and there has been some controversy over the childish refusal by some to recognise others' swims.
* The undisputed "Queen of the Channel" is Alison Streeter MBE with 43 crossings including one 3-way and three 2-way swims; 39 of those crossings are recognised and authenticated by the CSA.
* The righful "King of the Channel" title was conferred by the CSPF on Kevin Murphy (34 crossings, including three doubles) and then dubiously by the CSA on Michael Read (with 33 crossings of the English Channel authenticated by the CSA.[neutrality disputed]
* Des Renford swam the Channel 19 times, more than any other Australian. He was born on 25 August 1927, the 52nd anniversary of Matthew Webb's inaugural swim.
* Other swimming crossings include: Vicki Keith (first butterfly swim crossing); Florence Chadwick (first woman to swim the Channel in both directions); Montserrat Tresserras (first woman to swim the Channel in both directions, as verified by the Channel Swimming Association); Marilyn Bell (youngest person up to 1955); Amelia Gade Corson (first mother and second woman); Mercedes Gleitze (first Englishwoman, 7 October 1927); Brojen Das, the first Asian (23 August 1958); Abhijit Rao, the youngest Asian (6 August 1988); Comedians who have swum the channel Doon Mackichan, and David Walliams (BBC report).

The total number of swims conducted under and ratified by the Channel Swimming Association to 2005: 982 successful crossings by 665 people. This includes twenty-four 2-way crossings and three 3-way crossings.

Total number of ratified swims to 2004: 948 successful crossings by 675 people (456 by men and 214 by women). There have been sixteen 2-way crossings (9 by men and 7 by women). There have been three 3-way crossings (2 by men and 1 by a woman). (It is unclear whether this last set of data is comprehensive or CSA-only.)

"Swimming to Antarctica" - awesome book about her swimming adventures.

How long did it take you to spin across it? Cool workout.