12 miles total. Today was a repeat of last week's 8 miles of tempo running in prep for the Chasing the Unicorn Marathon. The race is September 13th in Washington's Crossing, PA. The run schedule called for a 2 mile warmup, the 8 miles at marathon pace or effort, and a 2 mile cooldown. As … Continue reading 8 Tempo miles
Our 60 miles per week schedule had us running four 1 mile repeats at 10 seconds below the desired goal marathon pace. Now on the 75 mile per week plan, we get six miles to do. Each is separated by 400m of jog recovery, which for me was slow to get my breath and heart … Continue reading Six 1 mile repeats
14 miles . Today we started at 6am from the Cineoplis parking lot in Jupiter for a long run on hills. This route has 3 mild hills on each lap out and back, so we get to climb 12 times. Nicole and Daniel and I ran together, Maureen and Judy did some of our route … Continue reading First long run of the summer
6 mi Track in the neighborhood where the track resides consisted of a workout that I had done with Nicole a few weeks ago near her house. Mary and Ross came, Mike and his buddy, along with Bill Ketcham also ran with us, as did Maureen and Randi. The workout.. 1 mile warmup 1200m w/200m … Continue reading Humid is BACK
6 miles Today we did longer intervals, offsetting the many shorter things we did last week. Running with me was Daniel, Nicole, Aldo, Fiona and Brian. 1 mile warmup 400m w/200m recovery600m w/200m recovery800m w/200m recovery600m w/200m recovery 400m w/200m recovery1000m w/200m recovery600m w/200m recovery400m w/200m recovery 1 mile cooldown
6 mi. Those 100 meter markings needed a refresh, this morning was my chance! Today we have Mike Sheehan, his friend, Bryan, Daniel, Nicole and Fiona for the Alton speed session. Knowing it was a first time for Nicole and Fiona, I wanted to create a set of intervals that allowed for quick starts and … Continue reading Seeing Spots
Today was a good workout, I had done a 5200m interval session with Nicole yesterday, so this one was light duty for me. Maureen, Gary and Brian ran this set of intervals... 1 mile warmup 400m w/200m recovery. 600m w/200m recovery. 400m w/200m recovery. 200m w/200m recovery. 200m w/200m recovery. 400m w/200m recovery. 800m w/200m … Continue reading Alton with a moon and a breeze
5mi. On Grandiflora Road in Palm Beach Gardens, we've got a place to run fast. It's like a track workout, outside of the fenced high school where we would normally run a track session. Paul, the usual coach, has taken some time off the usual weekday runs, he is staying closer to home. We see … Continue reading Track by Alton
Saucony Grid Peregrine shoes, circa 2011 I may have found the final park area open to the public amid the closure of everything due to pandemic concerns. Seth Kaufman and I met at 7:30 am at the “trailhead.” We were fortunate in having a blanket of clouds over us. For this run, it’s an important … Continue reading Gravel road running
26.2 miles. Our race would have been today in Hawley, Pa. They had 41 degree temperatures and a high probability of rain predicted for our run on that course. We had another idea, however. Five of us lined up at 5:15 am in the parking lot of Dunkin' Donuts in Juno Beach for a full … Continue reading Outrun Corona
