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Month: July 2008
Marathon Week 3, Day 3
I was part of the Santa Anita / Grandview group this morning using a 3-mile loop — with considerable hills — for the 2-3-1 tempo run that Jagarnaut describes. The loop takes us down to the two-mile marker as warm-up, and then we hit our short-tempo pace for one full loop of three miles, finishing…
Marathon Week 3, Day 2
“Super Helen”. That is what many of us are calling this morning’s 6:00am CrossFit workout. Complete the following (for time, of course): 12 pull-ups 21 kettle-bell swings (1.5 pood) Run 400 meters 36 pull-ups 63 kettle-bell swings (1.5 pood) Run 1200 meters 12 pull-ups 21 kettle-bell swings (1.5 pood) Run 400 meters Finished in 22…
Marathon Week 3, Day 1
We started this week with Speed Training, and I met a large group at the middle school for 400m repeats (ten of them) on the track. With this being only the third speed session, and only the start of the third week of training, the rate at which improvement comes amazes me. Simply to compare…
Saturday O-Lifting
Sight of the day: Nathan easily (to all appearances) power-cleaning 205 lbs. at the Academy. I wish the video camera had been running for that. Is there such a thing as a “Muscle Clean”? Nathan comes pretty close to doing one. My mini-brag for today: P.R. in Clean & Jerk… 175 lbs. …time now for…
Marathon Week 2, Day 6
I had no problem adding a minute over yesterday’s pace to each mile of today’s run. Murry put together a scenic 6-mile route through Sierra Madre and brought enough maps of it that all different paces made it through without a single wrong turn. Eric offered an alternative left-turn-only route to the NASCAR fans in…
Marathon Week 2, Day 5
Five Miles at Mid-Tempo Pace I saved a half gallon of gas and got an extra hour of sleep by staying in Pasadena for my five-mile mid-tempo run this morning (rather than meeting the 6:00am group at the Middle School). Following a Pasadena route (why doesn’t it let me print for free?!!), I set out…
Marathon Week 2, Day 4
Days 3 and 7 this week are “Off” days, and this “3-On / 1-Off” schedule seems to suit me. I feel reasonably recovered after yesterday’s Off time. This morning at the Academy, we had about fifteen people for the 6:00am class, and Eric designed the workout in “Happy Hour” or “Pick Your Poison” style in…
Marathon Week 2, Day 2
Well, there they were waiting for us: nasty 800m repeats – six of them, with two minutes of recovery time between runs. My target time was 3:03 for each of them, and I kept all of my runs below that, but I know I did not have many (any?) more of them left in me…