Monthly Archives: July 2018

Day 2 Week 15 – High Volume Alternating Tempos

3.3 miles warm up, 6 mile alternating tempos btwn 8:00 and 7:40 w/ no rest, 3.3 miles cool down, cloudy & 73 degree.  Actual splits: 8:00, 7:27, 7: 59, 7:30, 8:03, 7:35. Ran the alternating tempos on local school track … Continue reading

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Day 1 Week 15 – Transition Back

Travel day, no running. “43” days to the Erie Marathon.  That is what my blog’s countdown calendar shows which leaves me just a little over six weeks of time to prepare before the big race.  What ahead is the marathon specific … Continue reading

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Week In Review – 29 Jul 2018

Week Fourteen of my Erie Marathon training.  A cut-back week that coincides with my vacation to the Big Apple. Total miles ran this week: 23. I relish the opportunities that travel brings – opportunity to step back and reflect about myself,  to try … Continue reading

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Day 6 Week 14 – Running In NYC

  3.6 mile easy pace, sunny & 71 degree In the Big Apple for a quick visit.  Of course the City is much larger and denser than Washington DC.  Along with that, a more diversified social scene.  People of all … Continue reading

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Day 5 Week 14 – Standard of Excellence?

Excellence is easy to spot because it exceeds expectations, never settles for good-enough, and improves itself by surpassing the self. I get inspired witnessing excellence in action.  Whether it’s the Olympics, Broadway musicals, America Got Talent or similar, the common … Continue reading

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Day 4 Week 14 – Running With A Purpose

7 miles easy pace,  sunny & 75 degree. An underpinning principle of marathon training is knowing the purpose of each run.  Is the run for building endurance, increasing speed, or assisting in recovery?  Having a clear purpose answers the powerful … Continue reading

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Day 3 Week 14 – Shifting Perspective

Travel day, no running. Travel shifts one’s perspective, by choice or otherwise.  Different surroundings, people, time zones, or climates that could jolt one’s frame of references.  It’s both the challenge, as well as the reward, of traveling. Challenge because the … Continue reading

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Day 2 Week 14 – A Good Life

Rest Day.  No running. Three and a half years ago I retired from the federal service.  Ever since, my life has been on an wonderful journey.  Not that I disliked my job or the people I worked with. Only that … Continue reading

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Day 1 Week 14 – Connect With Self

5 miles easy pace, 6 X 20 sec. stride, light drizzle & 77 degree I am an introvert.  I prefer working things out in in my head before announcing publicly.  However just because I am an introvert, it does not … Continue reading

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Week In Review – 22 Jul 2018

Week Thirteen of my Erie Marathon training.  Total miles ran this week: 50 (high mileage week). My weight is 145.6 pounds and resting heart rate 55 beats per minute. Only seven weeks left until  the Erie marathon.  Time flies when you are … Continue reading

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