5mi. I always run the final interval workout prior to a marathon at my own "stay in the middle of the group" pace. Today was in the 50s, good practice for what I could wear in Miami. I stayed in the middle, never ahead of Attila and never behind Perry. Lilia and a few others … Continue reading Aboard but on my own plan
A chilly start - but very successful day! My time was 3:49:34, very close to a perfect pacing day. Let's start with the expo... The expo was in a new location this year, Mana Wynwood, the artist's community of Miami. Parking wasn't difficult since I was on for the first shift. I'm glad I left … Continue reading Miami Marathon 2016
8 mi. Not too often do I get my whole workout with John R., today was good. It was breezy and a bit cold on the fingers and forearms when heading west. With two laps of hills to go - Matt K. joined us. More laughs! He dresses so warm, it's hard to believe he … Continue reading Cold laughs
5mi. The intervals for today were all middle distance, except for a 200m near the beginning. The new guy Roger went fast for that one, step for step with John R., but he wasn't anywhere near the front on the others. 1 mi warmup jog 600m w/200m recovery 200m w/200m recovery 500m w/200m recovery 500m w/200m recovery 600m w/200m … Continue reading On track for something good
8mi. Double up on the hill sprints - I choose this because who wants to run the sprints the week right before a marathon? Not me! I get Jen Q. interested in this idea, she runs the 2 warm up laps with me, then the first 3 miles. And when she sprints up- she does … Continue reading Encouraging pain for others!
8mi. It's every two weeks that I choose to do uphill sprints for the final three miles of my bridge run. Well, the downhills count, also, so it's 1 mile of warmup, 3 miles of regular hill running, and 6 sprints up with recovery jog coming back down. This was the day to do it! … Continue reading Made for me