Archive for September, 2008

McMillan Custom Marathon Plan: Week 14 Day 2

Week 14, Day 2 Phase: Marathon Workout: 15 to 30 minute Warm-Up + Tempo Run: 5 to 7 miles + 15 to 30 minute Cool-down Purpose: Build Stamina – lactate threshold Challenging workout tonight. Ran the first 3 miles outside, but the sky suddenly turned black and I decided to return home and tempo run […]


Beat The Richmond Marathon Price Increase

If you’re still on the fence about running the Richmond Marathon on November 15th (or the McDonald’s Half Marathon or NTELOS 8k for that matter), sign up today if you want to avoid paying higher entry fees, as all rates go up on October 1st! The SunTrust Richmond Marathon, “America’s Friendliest Marathon”, registration fee is […]


McMillan Custom Marathon Plan: Week 14 Day 1

Week 14, Day 1 Phase: Marathon Workout: 40 to 50 minute Easy Run Purpose: Build Endurance The start of Week 14; 13 down, 7 to go. Wow! Richmond is getting closer. Easy treadmill run for 47 minutes tonight. Nothing special, just a recovery run. Hit 250 miles for the month of September – a new […]


McMillan Custom Marathon Plan: Week 13 Day 7 – Four Minutes In 90 Minutes

Week 13, Day 7 Phase: Marathon Workout: Long, Steady Run: 90 minutes Purpose: Build Endurance and leg resistance to fatigue Left it a little late in the day for my Sunday run, and ended up running on the treadmill (again). I’m not a huge fan of long runs on the ‘mill; anything more than an […]


Haile Gebrselassie Sets New Marathon World Record

Haile Gebrselassie broke his own world record as he won the Berlin Marathon for the third time in a row. The 35-year-old Ethiopian became the first man to run under two hours, four minutes as he clocked 2:03:59. His time was nearly half a minute quicker than his previous record, set over the same course […]