Archive for August, 2008
Four Million Steps Update: The Ronald McDonald House Run for Compassion
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Friend and local runner Tommy Neeson has successfully completed Day 2 of his 2300 mile charity run!
Yesterday Tommy started his epic adventure in Bangor, Maine, made it safely to […]
McMillan Custom Marathon Plan: Week 9 Day 4
Week 9, Day 4
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 6 to 8 times 1 minute at 10K effort with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed - Aerobic Capacity (VO2max)
Nice to get this one out of the way - now I can relax a little and […]
McMillan Custom Marathon Plan: Week 9 Day 3
Week 9, Day 3
Phase: Marathon
Workout: 60 to 70 minute Easy Run
Purpose: Build Endurance
Just did 30 minutes on the treadmill after work. Nothing too exciting, but I did mix up the speed and incline to simulate a nice hilly course. Covered about 4.5 miles and am now looking forward to tomorrow’s fartlek workout.
Oh yes, I also […]
McMillan Custom Marathon Plan: Week 9 Day 2
Week 9, Day 2
Phase: Marathon
Workout: 15 to 30 minute Warm-Up + Tempo Interval Workout: 4 to 5 x 2000 meters with 2 minutes 30 seconds recovery jog followed by 3 times 200 meters with 200 meter recovery jog + 15 to 30 minute Cool-down
Purpose: Build Stamina - lactate threshold
Deceptively tough workout today. On paper it […]
McMillan Custom Marathon Plan: Week 9 Day 1
Week 9, Day 1
Phase: Marathon
Workout: 35 to 50 minute Easy Run
Purpose: Build Endurance
Pretty uneventful afternoon treadmill run, but I did notice I’m now in the “Marathon” phase of the McMillan Custom Training Plan. I guess with 12 weeks to go, leaving the Pre-Marathon phase behind makes sense.
I also noticed I’ve passed the 1500 mile mark […]
McMillan Custom Marathon Plan: Week 8 Day 7
Week 8, Day 7
Phase: Pre-Marathon
Workout: Long, Steady Run: 16 to 18 miles
Purpose: Build Endurance and leg resistance to fatigue
Very enjoyable long run this morning and a nice end to a productive week where I ran over 60 miles for just the 4th time this year. Legs feel surprisingly good considering the tough training week, fast […]
