ran twice today, but nothing hardcore. did 4.25mi around 9am at the track, mostly to loosen up the legs from yesterday's 12 and to calibrate my nike+ because it's been telling me my runs are longer than they are. it was a slow, recovery 4+ at about a 9:00pace, but that was good for my lower calves that have been hurting lately for the first couple miles of my runs.then went up to milliken to meet...
Sunday, August 31, 2008
Saturday, August 30, 2008
my favorite long run
got a call earlier this week from my former running pal kt saying she'd be in town this weekend for a long run. before she moved we were logging consistent 40mi/week with excellent long runs on saturdays. we were basically the perfect running partners.anyway so we met at furman university early this...
Thursday, August 28, 2008
almost on pace
5x800@3:20 was on schedule for today. after tuesday's disappointing tempo run i thought i might do this workout on the track, but then i was too lazy to drive "all" (3mi) to the track so i did it on the streets. after a 1mi+ warm-up i hit my 800s almost on pace - 3:27, 3:09, 3:16, 3:05, 3:16. it's a nice boost to (basically) hit my goals after being way off on tuesday. my right shin is a little sore...
Wednesday, August 27, 2008
six key marathon workouts
6 Key Marathon Workouts (from letsrun)1) 24 mile long run at an easy pace (80-85% of marathon pace). This workout has many benefits essential to successful marathon running. It aids mental concentration, adaptation of the muscular structure to competing for multiple hours, it makes the body more efficient at using energy sources such as glycogen and fat (especially in using fat as a fuel source) and...
five after five
easy day - 5.25mi (44:44) in this extreme humidity and a little bit of rain after work. i let myself sleep-in today (first time in 4 weeks) because the forecast was calling for rain in the early am. of course i wake up to mostly dry roads, and then it rains when i do run in the afternoon. oh well.on an unrelated note i found out that i am not allergic to chocolate (yippi) so i treated myself to a...
Tuesday, August 26, 2008
rainy not-so-tempo
did a 5mi "tempo" run in the rain this early morning, 6.7mi total for the run. i'm aiming for 7:41 miles everytime i go out for a tempo but i can't seem to hit them. still haven't completely figured out/calibrated the nike+ so i don't even know what i kind-of ran the tempo miles in. i'm guessing (hoping) around 8:00-8:15 which sucks. thursdays are my other "speed"(ish) days and i'm thinking about...
Monday, August 25, 2008
recovery three
3.1 today in some awesome humidity. nike+ didn't start when i did but somehow it recorded a further distance... i was going to calibrate it tonight but am busy being lazy instead. anyway easy 3 with 9:00 miles to recover from the weekend long(er) runs. oh yeah, and an 11.4mi round trip commute to work via bicycle. i'm so gre...
Sunday, August 24, 2008
nike +
ran 7 this morning with my newly acquired nike+ sportband (early bday present from mr. josh!). worked pretty good i guess although i still don't understand how the 'pace' mode works. i wanted to do the first mile slow to wake my legs up from yesterday's 10miler but it kept saying i was running an 8:25ish pace. i tried holding back more but it wouldnt give me a pace of 9:00ish ever. then when i got...
training plan for '09 goofy
i created this training plan around the fact that the goofy challenge will have two back-to-back long runs, and i am hoping it will provide me with enough endurance, strength, and speed to successfully complete both races in january 2009. i haven't yet decided on my goal race paces yet, but i hope...
Saturday, August 23, 2008
ten in the sticks
got my ten miler in with the dorman cross country team this morning out in glenn springs on part of the "palmetto trail". the part we run on is basically just this (long) gravel road that's nicely shaded and not-so-nicely hilly. i really wish the team had been as put-together back in my day - we never went on weekend long runs. anyway went out real slow for the first five (about 46min) but at least...
Friday, August 22, 2008
accountability
even before i ran my first marathon (myrtle beach marathon, feb 06) i made the seemingly common goal of running 50 marathons in 50 states (plus dc). i am usually an age-grouper and i just knew i could qualify for boston at myrtle. well back in those days i was a senior in college and when it came time to go for a 16+ mile run, i somehow managed to make excuses and skip the long runs. i got in about...
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