Category Archives: training technique

Day 1 Week 17 – Live & Learn

5 mile tempo run at 7:39 – 7:57 pace, 2 mile warm up, 1 mile cool down. 59 degree Fahrenheit, ideal for running. My body shuddered when I stepped outside for my morning run as cool breezes swept fall leaves … Continue reading

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Week In Review – 15 Oct 2017

Total miles ran this week: 44 Third week of Marathon Specific training, workouts intend to condition my body for the 26.2 miles challenge.  Workouts like the hill to tempo, tempo intervals, and surges aim to train my legs to run … Continue reading

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Day 6 Week 16 – Running Surges

14  mile long run with 6 x 90 second surges @ 5K pace and 5 min easy jog in-between the surges At the beginning of today’s run, my legs felt sluggish.  Not a good sign.  Perhaps the built up of … Continue reading

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Day 3 Week 16 – Thoughts on Tempo Intervals

6 x 1 mile @ 10K pace (7:42) w/ 90 sec rest, 1 mile warm up & cool down, overcast, 72 degree Fahrenheit Ran today’s tempo intervals over a mile course back and forth.  My time were as follows: 7:22, … Continue reading

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Day 2 Week 16 – Recovery, Recovery, Recovery

  6 mile recovery run, humid, 75 degree Fahrenheit Wouldn’t you know it? My legs were sluggish this morning.  Remnant of yesterday’s hill-to-tempo workout which made the recovery run today albeit more difficult and yet more beneficial. Difficult because my … Continue reading

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Day 1 week 16 – Hill To Tempo

4 x 90 sec hill repeats at 7:00 w/jog down rest, 3 min rest, 3 miles @7:39 – 7:57, humid (thanks to hurricane now turned tropical storm Nate), 72 degrees. Another marathon specific run today, hill to tempo.  The hill … Continue reading

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Day 6 Week 15 – Marathon Finish

16 mile long run w/ 11 – 15 @ goal MP or faster, and as fast as you can towards 15 (fast finish) In today’s “fast finish” workout, I got a preview of what a marathon finish could be in … Continue reading

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Day 3 Week 15 – The 400s

  16 x 400 @1:51 – 1:54 pace w/ 28 sec rest, 3.3 mile warm up & cool down, another beautiful day with the morning temperature in the low 60s. The 400 meter is one of the lactate threshold workouts … Continue reading

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Day 2 Week 15 – Being There, Done That?

5 mile recovery run, 62 degree Fahrenheit. A beautiful day, not a cloud in the sky. “Be present” is a common concept preached in yoga, meditation, and other spiritual practices.  So much so, it is common knowledge but unfortunately not … Continue reading

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Day 1 Week 15 – Alternating Tempos

6 mile alternating tempos @ ( 8:24, 7:50, 8:24, 7:50, 8:24, 7:50 – no rest), 1 mile warm up & cool down One of the marathon specific workouts is the alternating tempos.  The purpose of this workout is to train … Continue reading

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