Category Archives: training technique

Day 1 Week 17 – Getting Ready For Racing

8 mile easy pace + 6 strides, cool & 71 degree Entering the last week of my Marathon Specific Phase, I feel recovered from the Saturday’s 21 miles run.  My body shows no sign of fatigue as if my empty”tank” … Continue reading

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Day 6 Week 16 – What Does “Spent” Feel Like?

21 miles long run (230 minutes), cloudy & 78 degree. Running consumes energy.  For average person, that is about 100 calories per mile.  And our body is capable of storing up to 2000 calories.  So for endurance running, 20-21 miles is where … Continue reading

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Day 1 Week 16 – Tempo Intervals Reappraised

2 miles warm up, 6 x 1 mile @ 10K pace w/ 90 second rest, 1 mile cool down, sunny & 84 degree Today’s tempo intervals was more ominous in thoughts than in reality.  First, the weather.  The sun was … Continue reading

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Day 6 Week 15 – Fast Finish Long Run

16 miles (8 easy pace, 4 steady, 3 tempo, 1 cool-down), cloudy & 76 degree Another high volume workout (distance + intensity).  Incorporated the “fast finish” in my long run.  The goal was to prevent marathon fading while finishing strong.  So … Continue reading

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Day 5 Week 15 – Balancing Fun & Fitness

6 miles easy pace, cloudy & 71 degree. The marathon specific phase of the training is high volume.  Meaning it’s both long in distance and high in intensity.  Sounds ominous?   Only if you let it.   I have determined to keep … Continue reading

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Day 4 Week 15 – Running On Empty (Stomach)

6 miles steady pace, 1 mile warm up & cool down, cloudy & 76 degree. I am a morning runner.  Not only I like to run early to get my blood circulating, I run without ingesting any food other than … Continue reading

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Day 3 Week 15 – Running Intensity?

6 miles easy pace, cloudy & 81 degree. Still tired this morning.  Not sure if I was feeling the carryover from yesterday’s high volume workout or from my trip to the Big Apple.  But the “easy pace” felt harder than … Continue reading

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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 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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Day 6 Week 13 – Body Intelligence Meditation

20 miles (220 minutes) long run, cloudy & 67 degree Long run today ended up 20 miles and 3 hours 40 minutes.  A bit longer than I originally planned but why not.  Had good company of fellow SRCers (Brandon, PJ, … Continue reading

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