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 [...]
Neptune Festival 8k
Don’t think I’ve ever raced in so much rain; it was absolutely torrential from the time we arrived at the start area to the time the race was over! Not that I’m complaining of course – I love running in the rain and to be honest it kind of reminded me of racing in my [...]
Four Million Steps: 33 Miles With Tommy Not Going To Happen….today
Received an email from Tommy on Friday evening – subject “Day 31 – What’s Up Doc?” – ouch, doesn’t sound good I thought. To cut a long story short, I won’t be running with Tommy from Newport News to Norfolk, VA tomorrow morning…..or any time soon by the looks of things. Here’s an excerpt from [...]
McMillan Custom Marathon Plan: Week 13 Day 5
Week 13, Day 5 Phase: Marathon Workout: 30 to 40 minute Easy Run Purpose: Build Endurance I like this; 3 easy days in a row! Gentle 30 minutes on the treadmill at varying speeds and inclines; perfect preparation for tomorrow’s 8k. Next week I plan on starting another six-week abs program, which should prepare me [...]
Four Million Steps: 33 Miles With Tommy
My two longest runs ever have been a couple of unofficial 50k’s back in 2002 and 2003. This coming Sunday I hope to set a new record when I run the 33rd leg of the Four Million Steps charity run with local runner Tommy Neeson. The 33rd leg will start at around 9am in Newport [...]
McMillan Custom Marathon Plan: Week 13 Day 4
Week 13, Day 4 Phase: Marathon Workout: 50 to 60 minute Easy Run Purpose: Build Endurance Comments: Run 6 to 8 strides after this run Nor’easter in town today, so it’s another treadmill run I’m afraid. I stuck with the New Balance 1062′s and actually, after a dodgy breaking in period, I’m beginning to like [...]
