It takes longer than 3 minutes to run a lap on the Blue Heron Bridge. According to the training plan I am using, I warmup for 1.5 miles then complete ten 3 minute surges over the hill. At the pace I use, 3 minutes gets me 80-85% over the hill. I jog to the bottom, … Continue reading The 3 minute bridge workouts
15 miles. This was my first visit to the Stuart/Jensen Beach bridges on foot. I've been there many times on a bike, I know the hills are good for that training. Kaitlyn met me at the Sailfish Cafe. The weather was great, barely a breeze and 55 degrees. We ran east and in less than … Continue reading Stuart’s hills
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
16mi. Knowing my long run for A1A Marathon is the Miami Marathon, I don't have too many weeks to pull out a better effort than just a long Saturday run. I have upped the difficulty level by doing the speed in the Saturday workouts. This needs to be a good effort. Megan said she'd run … Continue reading Time to work hard
8mi. The bridge brings out the truth. I will need these hill miles in Boston, with my visor on, my head tilted so to keep my glance right in front of me, my legs used to the press up and down. Barry joined me for my warmups, the run and the cool down, it's very … Continue reading Reacquainted with my toes
7mi. It isn't often I can get a totally new person to show up at the bridge, do the whole workout, like it, and say he will be back! Barry Green, now enrolled in this year's Boston Marathon is that guy. He asked about it on Facebook messaging, so I let him in on my … Continue reading Helping out a first-timer
8mi. This hill effort was faster than my usual 5am attempts. Good to get out and keep the Tuesday morning ting going, as of late we haven't had as many runners. 5 years ago we had many more people pounding the hills to get ready for Boston. Now there are few Boston bound athletes using … Continue reading Speedy hills!
6 mi. Slow paced jog for 6 miles allows Dr Larivee to see what's failing and loosen me up as much as possible before the race. I cannot see him after Friday, so I follow the directives and purchase a heating pad and stretch whenever I can. The 6 miles happen very slowly with soreness … Continue reading Again?
6 mi. Dr Larivee says try a run in the neighborhood to see how your leg feels. I did a 6 mi run at regular pace, 8-8:30 and my right calf fails after 2 miles. I figure instead of going home, I'll see what happens after it spikes pain. It doesn't get worse in the … Continue reading Doctor’s orders
5 mi. Today's track was more social than running, more loosening the tight right calf than speed training. I spent the workout way in the back of the group, talking and gauging how one good leg felt against the other. Our warmup was a mile, that was like running with a knot in my calf. … Continue reading Tuning the sore leg