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
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
The warmest year so far follows the best weather ever in last year's event. Year 16 in a row The race was happily a "live" event, the first in a year with over two thousand people in South Florida. The expo was a pleasant surprise, it was in the Galleria Mall at the former Neiman … Continue reading 2021 A1A Marathon
The workout called for 2 miles of warmup, which we did in the parking lot at 4:50 am. Then six one mile intervals down at marathon pace minus ten seconds. 400 meters of recovery between the intervals, then 2 mile of recovery running. One of those miles we did on the bridge, the final one … Continue reading 6 timed miles.
15 miles. This is one demanding workout! Weather was 59 degrees, light rain, and a breezy from the Northwest. I ran in a long sleeve shirt, shorts, water bottle belt, and a clip-on light. It called for 3 x 3 miles at goal marathon pace, with 2 mi warmup & 2 mi cooldown. One mile … Continue reading A big midweek run
9 mi. The last time I did this 6 x 1k workout was the middle of summer. Soaking humidity and a dead calm wind. Today was 65 degrees and much more pleasant! I did 2 mi warmup and 2 miles cooldown. The recommended pace for the 1000 meter intervals was 10k effort. According to my … Continue reading 1000 meters with good weather
I did the 8 miles of tempo running at goal marathon pace -- for a good amount of the run I was alone. I ran the warmup with John and Maureen, they decided to run the 8 mile "meaty" portion of the workout at Maureen's pace. I wore the NOXgear glow vest device for the … Continue reading Solo Tempo
8.2 miles. Another Tuesday on the Blue Heron Bridge. For the second week in a row, we had the coolest morning of the week on a Tuesday and winds of 13 mph. I wore a Tracksmith merino wool long sleeve shirt and a lightweight short sleeve T in neon yellow over that, in an effort … Continue reading It’s chilly up there!
This would be my second "real" race of 2020. In a year so cut to pieces with pandemic related events, I had registered for a few other events that were cancelled or postponed. The Ft Lauderdale A1A Marathon in late January was the only other event I ran in for 2020. At the finish. photo … Continue reading Space Coast Half Marathon 2020
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?