Archive for August, 2008
Four Million Steps Update: The Ronald McDonald House Run for Compassion
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 Unity, Maine some time during the day and this morning set off in good spirits to Augusta, Maine, some 36 miles away. On the way [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
