Hey Alpinerabbit,

It's great to see that you're up to 12 km. 3 more to go and you'll be at your goal of 15. For your rest week try to just do a couple of runs, really light intensity and short 30 min max. OR you could cross train with the elliptical or better yet, you live in a great place for cross country skiing!!
(PS - can I come visit you one day?)

As for me, my last real run was on Thursday, 4 miles or so, low intensity with 30 sec fast intervals to regain form without taxing the system too much. I'm a huge fan of high turnover drills and intervals.

Yesterday I had my VO2 max testing done on the run and bike. It was the typical good news/bads news scenario but well worth the money, time and pain. I won't bore you with the details. Summary: all the type of training that I love - aerobic distance, I perform really well metabolically in those areas. But once you kick up the intensity as would be required for hills on the bike or big gear riding, I SUCK Well, makes it easy to figure out what to work on.

Happy running everyone. I get a day off today.