6.5 mi. I arrived early today since this week I should have 65-70 miles done. I did 2.5 warmup with Seth and Aldo, then the track intervals. Only 6 of us this morning, probably a good late summer week for people to take vacations... 2.5 mi warmup on Grandiflora Rd 100m w/100m recovery 100m w/100m recovery … Continue reading 80% effort on the track
Category: Runs
An offhanded description of what I did and what I thought of during the run…
18.6 mi. My program takes a low week of total mileage, then a 3-week ramp up to 20+ miles. That's next week. Today I did a bit more than 18 miles, with the first 6 happening at 5 am to PGA Blvd and back. Thankfully, Maribel Bleeker came early to run those miles with me. … Continue reading A challenging long one
8mi/3 mi track intervals. Today Paul was away so I led the workout. So as not to instill the guessing we enjoy when Paul calls out the intervals, I picked a familiar workout and announced the plan to all before we began. It still wasn't enough, as some people had to verify and ask what … Continue reading As the coach…
This one had a 2 minute reprieve in time at goal pace. I ran early on a Monday morning, before attending the stretch out of yin yoga. I did two miles of warmup before beginning the 28 minutes at goal pace. (6:43) When i started, the first tempo mile was 6:52 - disappointing, now I … Continue reading Tempo #3 in the cycle
5mi. A good run today with a few new attendees. Rachel and Reilly Dawson came, as did a new guy who I remember seeing at one of our other runs. I did my intervals right behind or with Aldo. Seth was out doing a marathon in Aspen Valley so he wasn't running with us today, … Continue reading Track w/a few new runners
6 miles. Yes it's hot when you start at after 3 pm in July. This run felt very good - maybe it was the bike ride yesterday and massage Saturday after a fast run. It was hot and I only had some shade spots in the first and last mile as clouds covered the sun. … Continue reading Garmin burp
13 miles. This run was a "test" of progress on my 15-week marathon plan. The idea was to use the long run one week about 6 weeks from the race and try to keep the recommended half marathon pace my goal calls for. That's a 6:52 or perfect 1:30 half. I did the first 3 … Continue reading 13.1 progress test
6 mi. On my schedule, there are tempo runs each two or three weeks. Designed to strengthen turnover and pace time, these are tough effort workouts that are almost flashing at me on my marathon training schedule. Yes, I do the track workouts each week. The tempo running is different. It is specific and considerably … Continue reading Tempo time
20 mi. This was the first twenty mile run of the marathon plan. Due to the Turtleman Triathlon happening on Saturday, I ran Friday morning. This made Saturday my "off" day. I started alone at 5am and ran to St Paul of the Cross Church on Singer Island. That was good - preloading my effort … Continue reading Going longer in the oven
8.2 mi. Today was supposed to be a rest day. Business travel has me in Southern Virginia and here is an opportunity to run in the daylight, on a trail with rolling hills. A way better option than rural roads in the dark with no sidewalks... Tomorrow will now be my "off" day! How is … Continue reading And gravel and hills
drun4fun 