7mi. Like I haven't done this enough times to know, the Blue Heron Bridge works your run muscles well. I arrived begrudgingly at just before 5am, I was thankful to see Jen Q and Cody there. Jen Keys is still walking the hills, great for her, I expected her to already have delivered Baby #2. … Continue reading Taking care of the tender spots
Today we had many runners, kids, first-timers and people we haven't seen in awhile. Erica and Keith, Jen Davis, plenty of folks that used to come every week. Paul was away so Franci's workout was the guide... 1 mi warmup jog 200m w/200m recovery 200m w/200m recovery 400m w/200m recovery 800m w/200m recovery 800m w/200m … Continue reading Franci leads
We did two runs while on Spring Break in Seattle. Both were around South Lake Union, which is easily accessible from the city's downtown area. Our first one was John and I on the first morning we woke up. It was cool, I wore a long sleeve and shorts, tucking my hands in the sleeves … Continue reading Seattle runs
5mi. Today was very nice weather, light breeze and 63 degrees. Jen Davis came, which ushered in a "mile for time" after we had gone only 800m. The highlight for me was meeting Isaac, an eleven year old kid whio came this morning with his father. He was practicing to "try out" for the BOK … Continue reading More at Eleven…
5mi. We tried our best to "guess" the intervals, but no one had any luck today. Clear of the A1A Marathon and with no participants slated for the Treasure Coast race, I thought we'd be getting a mile interval. Not to be, many of our jaunts were donr in twos... The 1200 at the end … Continue reading Plenty of doubles
A PR, an age group win and a negative split effort!
5mi. I may have been the only one of the morning track group doing any racing at A1A Marathon this weekend. So if I could have made the workout that best fits what I needed and wanted to run, it would be today's 6- 800m repeats in cool weather. It wasn't light out, so the … Continue reading The Right Prescription
5mi. I always run the final interval workout prior to a marathon at my own "stay in the middle of the group" pace. Today was in the 50s, good practice for what I could wear in Miami. I stayed in the middle, never ahead of Attila and never behind Perry. Lilia and a few others … Continue reading Aboard but on my own plan
A chilly start - but very successful day! My time was 3:49:34, very close to a perfect pacing day. Let's start with the expo... The expo was in a new location this year, Mana Wynwood, the artist's community of Miami. Parking wasn't difficult since I was on for the first shift. I'm glad I left … Continue reading Miami Marathon 2016
8 mi. Not too often do I get my whole workout with John R., today was good. It was breezy and a bit cold on the fingers and forearms when heading west. With two laps of hills to go - Matt K. joined us. More laughs! He dresses so warm, it's hard to believe he … Continue reading Cold laughs
drun4fun 