After & Before

6 miles. To do a run with Daniel before his BQ2 race was my intent. He shouldn't have to go for these last few easy runs alone. We met at Sandhill Crane Park a few moments before 6 am. It was in the mid 60s and all dark. Sometimes the park lights are on until … Continue reading After & Before

Two 3 mile speed runs

11 mi. Today was the first real effort run since the A1A Marathon. The plan called for a 2 mile warmup, which at 4:50 am is a wake-up, then 3 miles at 10 seconds below goal marathon pace, a mile of recovery, the 3 mile thing again, and 2 miles of cooldown. John and Maureen … Continue reading Two 3 mile speed runs

Galen Rupp’s workout?

15 miles. A Tuesday morning run turns into a big effort for half marathon training. I don't remember doing a workout like this even for a full marathon. Today I did 3 miles of warmup, with two up and down the bridge. Then we started the one mile intervals at "goal pace." My goal is … Continue reading Galen Rupp’s workout?