Archive for October, 2008
McMillan Custom Marathon Plan: Week 18 Day 4
Just an easy 40 minute treadmill run this afternoon. My legs felt quite tired from a few tough days of training, so it was good to have a steady run. I’m thinking of taking a rest day tomorrow to help the recovery, but nothing’s definite and I may yet decide to run easy again. We’ll [...]
New British Record As Paula Radcliffe Tunes Up For NYC Marathon
Paula Radcliffe warmed up for next weekend’s New York City Marathon with a fine performance and new British Record at the 10 mile BUPA Great South Run. Radcliffe, competing for the first time since her disappointment at the Beijing Olympics, won in 51 minutes 11 seconds; 30 seconds faster than the 17 year old record [...]
McMillan Custom Marathon Plan: Week 18 Day 3
Week 18, Day 3 Phase: Marathon Workout: 65 to 75 minute Easy Run Purpose: Build Endurance Due to a busy Thursday schedule I decided to swap today’s easy run with tomorrow’s steady state run. I warmed up for about four miles, before stepping up the pace for the remaining six. Despite the blustery wind I [...]
McMillan Custom Marathon Plan: Week 18 Day 2
Week 18, Day 2 Phase: Marathon Workout: 15 to 30 minute Warm-Up + Stride Workout: 8 to 10 times 20 seconds with 1 minute recovery jog between + 15 to 30minute Cool-down Purpose: Build Sprint – leg turnover and lactic acid tolerance Confidence boosting run this afternoon despite the blustery weather. With just 19 days [...]
McMillan Custom Marathon Plan: Week 18 Day 1
Week 18, Day 1 Phase: Marathon Workout: 45 to 60 minute Easy Run Purpose: Build Endurance Not feeling too bad after yesterday’s 20 miler but it was nice to have just an easy treadmill run today; 45 minutes at 2% incline and a variable speed. Hard to believe there’s only 3 weeks until the Richmond [...]
FREE “Run For Your Life” DVD
Blaine Moore is holding a great contest over at Run to Win where you can one of 5 copies of the brand new “Run for Your Life” DVDs. To enter the contest, simply leave a comment on the contest page with a valid name and email address. The winner of each of the 5 3 [...]
McMillan Custom Marathon Plan: Week 17 Day 7
Week 17, Day 7 Phase: Marathon Workout: Long, Steady Run: 20 to 24 miles Purpose: Build Endurance and leg resistance to fatigue Much better run than last Sunday; a 20 miler at an average pace of 7:23 per mile. The plan called for 20 to 24 miles, but after being sick this week I didn’t [...]
Beacon of Hope 5k
After a week of feeling a bit sorry for myself with a sore throat and head cold, I decided to have a blow out this morning and run a local 5k; the Beacon of Hope 5k held at Fort Story, Virginia Beach. I arrived about an hour before the 9am start time, leaving plenty of [...]
McMillan Custom Marathon Plan: Week 17 Day 5
Week 17, Day 5 Phase: Marathon Workout: 40 to 50 minute Easy Run Purpose: Build Endurance Another easy treadmill run this afternoon, and the good news is I’m feeling much better than I have all week. I haven’t totally made my mind up, but I may even run a 5k in the morning….
McMillan Custom Marathon Plan: Week 17 Day 4
Week 17, Day 4 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 Definitely not up [...]
