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Wk 12 Training - San Diego Marathon

Sunday, May 04, 2014      8 comments

MONDAY Key Run Workout #3: Long Run 20 miles @ 11:22 (Start with easy running and gradually increase to long run pace.) ACTUAL 20 miles Run Intervals: :30/:30 (1-2), :40/:20, :30/:20 (last few miles in the gym) Mile Splits: 1... Read more

Wk 11 Training - San Diego Marathon

Monday, April 28, 2014      7 comments

MONDAY Rest Day TUESDAY Strength Training WEDNESDAY PLAN Key Run Workout #1: Track Repeats 10-20 min warm up 3 x 1600 @ 9:09 (400m RI) 10 min cool down ACTUAL 3 x 1 mile (400m RI) + wu, cd Run Intervals: :60/:... Read more

Wk 10 Training - San Diego Marathon

Sunday, April 20, 2014      8 comments

MONDAY Rest Day TUESDAY PLAN Cross Train XT #1 Spin Workout (45 - 60 mon) 10 min warm up then increase to PE 2, PE 1 for last 5 mi ACTUAL Strength Training -- 50 min Indoor Cycling -- 60 min Walking 3 mph -- 30 min ... Read more

Wk 9 Training - San Diego Marathon

Sunday, April 13, 2014      5 comments

MONDAY Rest TUESDAY PLAN Cross Train XT#1 Spin Workout (45 - 60 mon) 10 min warm up then increase to PE 2, PE 1 for last 5 min ACTUAL Strength Training -- 50 min Indoor Cycling -- 45 min Walking -- 25 min (3 mph) W... Read more

Wk 8 Training - San Diego Marathon

Saturday, April 12, 2014      3 comments

(30 Mar - 6 April) MONDAY Key Run Workout #1: Track Repeats 20 min warm up 6 x 800m @ 4:12 (1:30 RI) 10 min cool down ACTUAL Intervals: :50/:10 Splits: 4:13 (1:31) / 4:12 (1:52) / 4:12 (2:13) / 4:10 (1:53) / 4:12 (1:31) ... Read more

Wk 7 Training - San Diego Marathon

Friday, March 28, 2014      7 comments

MONDAY Rest Day TUESDAY Strength Training Run Workout: Easy Run Distance: 3 miles Intervals - :30/:40 Splits - 12:01 / 11:33 / 11:11 Notes: I did not have time for breakfast before heading to the gym, although I did grab... Read more

Wk 6 Training - San Diego Marathon

Wednesday, March 26, 2014      6 comments

MONDAY Key Run Workout #1: Track Repeats 20 min warm up 2 x 1200m @ 6:24 4 x 800m @ 4:12 10 min cool down ACTUAL Intervals - :60/:10 Splits - 6:17 / 6:11 / 4:01 / 4:03 / 4:05 / 4:01 Notes: This was a great run. I felt fab... Read more

How can I become a faster runner?

Friday, March 21, 2014      7 comments

That is a question I get asked a lot. There is no one single (simple) answer to that question, not to mention no "sure fire, guaranteed" method. But one thing that a runner can do in training that often yields faster times is to increase her "la... Read more

Wk 5 Training - San Diego Marathon

Sunday, March 16, 2014      8 comments

MONDAY Key Run Workout #1: Track Repeats 2 mile warm up 3 x 1600m @ 8:40 10 min cool down ACTUAL 11:53 / 9:44 / 8:33 / 8:30 / 8:36 TUESDAY Cross Train XT#1 Spin Workout (45 - 60 mon) 10 min warm up then increase to P... Read more

Wk 4 Training - San Diego Marathon

Monday, March 10, 2014      7 comments

MONDAY Key Run Workout #1: Track Repeats 1 mile warm up 4 x 800 @ 4:12, 2 min RI 10 min cool down ACTUAL: 9:04 / 4:00 / 4:01 / 3:59 / 4:04 TUESDAY Cross Train XT#1 Spin Workout (45 - 60 mon) 10 min warm up then increase... Read more

Austin Marathon Race Report

Monday, February 17, 2014      20 comments

Sunday, 16 February 2014, I ran my 18th marathon, the Austin Marathon. This race was also my first marathon, back on 14 February, 2010. I had hoped to make Sunday's race my Boston Qualifying race, but it was not to be. The first half of my ... Read more

Notes on Plantar Fasciitis

Monday, February 03, 2014      15 comments

Plantar fasciitis is a type of tendinitis that affects the plantar fascia connective tissue (a piece of connective tissue thatís most similar to a tendon. It runs from the heel to the ball of the foot and supports the arch). The pain is commonly... Read more

Past, Present, and Future

Sunday, January 26, 2014      14 comments

Today is my five year anniversary on Sparkpeople. Yesterday, I reviewed some blogs from the last five years that documented my recent progress. I did not really begin blogging until I took up running. At that point, I was already close to m... Read more

Looking Back Over 5 Years on SparkPeople

Saturday, January 25, 2014      11 comments

Tomorrow, 01/26/2014, marks my fifth anniversary on SparkPeople. That's a lot longer than I expected to stay when I signed up all those years ago. I was just looking for a Nutrition Tracker to use for a few months while I lost weight (my goal wa... Read more

Notes on Running Economy

Wednesday, January 22, 2014      9 comments

Running economy is a measure of how efficiently a person uses oxygen while running at a given pace, i.e. the energy (fuel) required to run at a given velocity (the human form of a car's mpg). If you think for a moment about a car's fuel ef... Read more


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