Archive for October, 2008
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 [...]
McMillan Custom Marathon Plan: Week 17 Day 3
Week 17, Day 3 Phase: Marathon Workout: 65 to 75 minute Easy Run Purpose: Build Endurance Here’s an unusual diary entry: no run today! The last day I didn’t run was way back on June 27th (3 days before I started the McMillan Custom Marathon Plan). During the last 17 weeks of training I’ve not [...]
McMillan Custom Marathon Plan: Week 17 Day 2
Week 17, Day 2 Phase: Marathon Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 10 to 12 times 1 minute with 1 minute recovery jog + 15 to 30 minute Cool-down Purpose: Build Speed – Aerobic Capacity (VO2max) Comments: NOTE: The recovery jogs between the fast running should now be at a brisk pace, [...]
