Tag Archives: training

Day 4 Week 17 – Behave The Way You Want The World To Be

Posted on October 19, 2017 by

7 mile easy.  58 degree Fahrenheit. Why is it that people are hired for their skills and fired for their behavior? If you ask me, I believe it’s what people DO and not what they SAY that reflects their true … Continue reading →

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Day 3 Week 17 – Marathon Reminder

Posted on October 18, 2017 by

  3 x 2.5 mi tempo interval (7:31 – 7:48) w/ 5 min jogging/walking rest, 1.5 miles warm up & cool down “25 days to the big race” is what the countdown clock on my blog says (the big race … Continue reading →

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Day 1 Week 17 – Live & Learn

Posted on October 16, 2017 by

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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Day 6 Week 16 – Running Surges

Posted on October 14, 2017 by

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

Posted on October 11, 2017 by

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 1 week 16 – Hill To Tempo

Posted on October 9, 2017 by

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

Posted on October 7, 2017 by

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 5 Week 15 – Setting Boundary

Posted on October 6, 2017 by

2 mile easy warm up, 5 mile steady, 1 mile cool down, 69 -72 degree Fahrenheit Setting boundary or limit used to be foreign concept to me.  Not that I was a wild and loose cannon.  Quite the opposite.  I … Continue reading →

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Day 4 Week 15 – More Than Ever

Posted on October 5, 2017 by

5 mile recovery run, 64 degree Fahrenheit. Taking the path of least resistance is only human.  Very understandable.  But if we want to excel, we need  the “right” stress that pushes us toward our stretched goal, something that is reachable … Continue reading →

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Day 3 Week 15 – The 400s

Posted on October 4, 2017 by

  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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