Pacing for the 3:50 group this year... Year #14 of the race out of 15 previous years with #13 skipped due to change in ownership. I set up and worked at the Expo on Friday. It was small, but in a great location – right in the pavilion next to the start and finish line … Continue reading Palm Beach Marathon 2018
It takes longer than 3 minutes to run a lap on the Blue Heron Bridge. According to the training plan I am using, I warmup for 1.5 miles then complete ten 3 minute surges over the hill. At the pace I use, 3 minutes gets me 80-85% over the hill. I jog to the bottom, … Continue reading The 3 minute bridge workouts
15mi. I started at 6 am at Patti's store. A few others came, including one of the participant's from yesterday's "Pedal For Beers" event. The recommended route for Sunday morning goes over the middle bridge and wanders North on Palm Beach Island. You run to the very end and then take the Lake Trail back … Continue reading Long Run Palm Beach Island
15 miles. This was my first visit to the Stuart/Jensen Beach bridges on foot. I've been there many times on a bike, I know the hills are good for that training. Kaitlyn met me at the Sailfish Cafe. The weather was great, barely a breeze and 55 degrees. We ran east and in less than … Continue reading Stuart’s hills
5 mi. Even in recovery mode it was refreshing to have the second cool track workout in a row. Many of my intervals had me as the very last runner in the group, which was expected. Sometimes, my recovery jog was the same speed as the interval! 1 mile warmup on Alton Rd 300m w/100m … Continue reading A good cool morning for a change!
I arrived mid-afternoon and went directly to the Expo for my one hour shift. Since the race this year was now two half marathons plus a full marathon, there were many more people in the Expo and in the surrounding parking lots. Crowded! I found my pacing shirt and stick easily, and began to speak … Continue reading Space Coast Half Marathon 2018
I arrived late and that meant I was the last person finishing the cooldown. And, the first 200m interval was rolling when I got to the track. I hopped on the back of that interval and ran the rest not as a leader, but 4th or 5th in the lineup of folks happy to run … Continue reading Plenty of sprints