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
5mi. It's the first day of summer, most light we'll see in a day, all that. I have enough time once parked to run a mile of warmup with Aldo before the early opening of the schoolyard gates has everyone driving into the parking lot. I have new Nike Zoom Pegasus shoes. My last ones … Continue reading 400s in the light
6 miles. I've done this route before, but not in a few years. Lakeshore Drive in Toronto has biking and runner lanes. There are many dog walkers out after dinner time. For me, it was a chance to run before dinner. It was about 70 degrees with not much of a breeze. This was a … Continue reading Toronto Waterfront
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