5k This one has a story - Yesterday was the 41st running of the Shamrock 10-miler and 5k. I was involved in running the Palm Beach Roadrunners tent. I was also tasked with making some announcements along with the awarding of overall awards. It was a successful and busy race with over 1000 entries. I … Continue reading Strive for the Hive 5k
7.5 mi. It's not uncommon to have windy runs at the bridge. Many times when I run sprints, I am fortunate to get a wind from the east to "push" me up the hill. Today was different. I did the mile warmup and ran the bridge with Mary Monks. She was doing 10 miles in … Continue reading Bah-reezy!
7mi. Today was my first hill sprint day since A1A Marathon. My legs felt ready for this workout. I knew it wouldn't be my fastest times, but I felt it was necessary to climb back and get my lungs going. I don't have any other endurance races ahead, so I'll concentrate on getting better at … Continue reading Ain’t got no sole
Usually, I snap right to the weekly run schedule post marathon. This marathon was a different experience. I fumbled through the final 10 miles with stomach issues, unable to hold down gels, salt pills, and walking through water stops. An uncharacteristic performance! This week, I didn't wake up early to workout at all. I ran … Continue reading Recovery switch-up
Year #12 for this race was back to the warm weather we have had in South Florida for many Palm Beach and A1A marathons. Temperatures at the start were 70 degrees, with a daily high of 87 degrees predicted. I was ready, I had a good formula from last year for preparation for nutrition and race … Continue reading Ft Lauderdale A1A Marathon 2017
5mi. The "prescribed" workout for pre-marathon Thursday is run the track session at half speed or do 6 - 800m intervals at marathon pace. Not today! I ran the familiar workout next to Attila, we were going faster than I would have but with no problems or strain. My breath was taxed, but it recovered … Continue reading Off the usual
7mi. Every other week means bridge wind sprints. Thankfully, not this time. I ran a warmup lap with Paul and Walter. Then up on the bridge for two with Teresa and Janet. Three more with Jen Rapaport, and one with Matt K. I felt good, shoes were the big concern - the Skechers Go Run Ride … Continue reading Not sprinting, thanks.
5mi. I woke up later than the norm, but still got to the Grandiflora Road running on time. Today Paul set up some lights at 200m and the start. There was a near full moon setting in the western sky as I drove to the track and parked. I did NOT feel fast on the … Continue reading Plenty new
5mi. With the Benjamin track shuttered from tornado damage, we use the well-lit Alton neighborhood for our interval workouts. It's flat of course, has 1 turn and has new street lights the whole way! I came in a cotton undershirt and a long-sleeved race shirt. I wore that for the warm up mile, then went … Continue reading A surprisingly good effort!
6.5 mi. I have so many good examples of how running the Blue Heron Bridge two days after a marathon gives my legs needed recovery. I arrived on the coldest day of our year, 46 degrees. The deceiving part was the breeze. Listed at just 4mph, it was more powerful and colder at the top … Continue reading Hills to recover
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