Just spent a few minutes updating my “countdown timer” to include all the races I plan on running in the early part of 2008. Hopefully this will keep me motivated and focused on staying fit and healthy over the upcoming busy Holiday period. You can see the countdown in action at the bottom right of […]
Week 16 - October 22nd, 2007
Here it is - the final week of the FIRST Marathon Training Program! Just 2 more workouts and then it’s time for the Marine Corps Marathon. Here’s the plan for the week:
Key Run Workout #1:
10-20 minute warm up
6 x 400m (400m Recovery Interval)
10 minute cool down
Key Run Workout #2:
3 mile […]
Week 15 - October 15th, 2007
2 weeks to go! Here’s the plan for the week:
Key Run Workout #1:
10-20 minute warm up
5 x 1k (400m Recovery Interval)
10 minute cool down
Key Run Workout #2:
6 mile run
2 miles easy
3 miles @ ST pace (Short Tempo)
1 mile easy
Key Run Workout #3:
Distance: 8-10 miles
Pace: PMP (Planned Marathon Pace)
No changes to […]
Nike has added to its line of iPod compatible products with the new Amp+ Sport Remote Control. The wristband acts as a watch (you can actually tell time using the LED display) and works as a remote control in conjunction with the Nike+iPod Sport Kit. Hear instant voice feedback of your time, distance, calories and […]
Week 14 - October 8th, 2007
Only 3 weeks to go to race day, but I still have a lot of hard work to do before I can enjoy “the taper”.
Here’s what I’ll be doing this week:
Key Run Workout #1:
10-20 minute warm up
8 x 800m (1:30 min. Recovery Interval)
10 minute cool down
Key Run Workout #2:
5 miles […]
Week 13 - October 1st, 2007
Here we go - first week of October, which means there are only 4 training weeks to go until the Marine Corps Marathon. It made a pleasant change to race on the weekend instead of running a long run, and hopefully this will leave me fresher for Tuesday’s track workout.
Here’s […]
Are sports recovery drinks all they’re cracked up to be, or is good old low fat chocolate milk just as effective?
A study in 2006 by James Karp M.S. (published in the International Journal of Sports Nutrition and Exercise Metabolism), discovered that the ingestion of chocolate milk immediately after intense training “reported a significantly greater time […]
Week 12 - September 24th, 2007
Amazing that this is the last week of September already, which means that there’s only 5 weeks to go until the Marine Corps Marathon. I plan on making a few changes to the Week 12 schedule to accommodate an 8k race on Saturday morning and a 5k race the following […]
The Road Runners Club of America, the largest grassroots running organization in the country, has selected September 21 as the date for the second annual RRCA National Run at Work Day. The purpose of National Run at Work Day Day is to promote physical activity and healthy living through running or walking.
In 1997, the Road […]
Week 11 - September 17th, 2007
Here we go, Week 11 of the FIRST Marathon Training Program:
Key Run Workout #1:
10-20 minute warm up
1k, 1k, 2k, 1k (400m RI)
10 minute cool down
Key Run Workout #2:
6 mile run:
1 mile easy
5 miles @ MT pace (Medium Tempo)
Key Run Workout #3:
Distance: 20 miles @ PMP + (30-45 sec/mile)
For reference, all […]
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