Tag: marathon

A high-speed workout at the Academy this morning woke the whole Team 0600 early-morning crew. Details of the workout, together with results, on the Academy’s blog.

Today’s schedule called for a 1-2-1 tempo run: One mile at an “easy tempo” pace, two miles at “mid-tempo” and one final mile at the easy pace again. My goal for the two-mile mid-tempo portion was to maintain a pace of 7:10 per mile, which would have me finishing that segment in 14:20. I used…

I did not take today as a complete rest day; I did a Credit Card workout and registered for the Pasadena Marathon. It is $10 cheaper today than it will be tomorrow.

This was our biggest test so far. Run a half-marathon distance (13.1 miles) at our targeted marathon paces. About 20 of us met at Kersting Ct. this morning at 7:00am to run the course that Murray plotted for us. The devilish thing about the route was the hundreds of feet of elevation gain from 1.3…

Speed Work. 800m X 6, max two minutes of recovery between each. Target time: 3:03 apiece. There were about eight of us at the middle school at 6:00am for this one. 2:57 2:56 2:59 2:58 2:59 2:57 Compare with Week 2, Day 2. The times this go-round were comparable, but there was not nearly the…

CrossFit “Broomstick Mile“: 400m Run 25 Each of: Back Squat, Front Squat, Overhead Squat 400m Run 25 Each of: Shoulder Press, Push Press, Push Jerk 400m Run 25 Each of: Snatch Pull, Power Snatch, Squat Snatch 400m Run …while carrying one of the following: PVC pipe, 15-lb barbell, 30-lb barbell, or 45-lb barbell. Completed in…

Five miles at mid-tempo pace (7:10 per mile for me). Jeff, Jim, Ted and I met at 6:00am for this one. Target time for completion… 35:50. Actual time… 35:01 on a course Murray has used a couple of times. All of us were a minute or two behind schedule coming to the top of the…

The reason for the lack of posts over the last week and a half: on Tuesday (Week 6, Day 2) following the 5k/5k run that went so well for Tommie and me, I strained a muscle in the back of my left leg, possibly the distal end of the semitendinosus. After nearly two weeks of…

Even though I have not posted any information lately, training is going forward at full pace. (I might use that as one of the reasons I did not post during Week 5.) One significant point from last week: on Wednesday, July 23, I ran my fastest 5k in the past 27 years, covering the 3.1…

Jeff, Ted, Trish, and I met at the Middle School for the 2-3-1 run that Jeff describes. I ran the 3-mile “Short Tempo” part in a detour-adjusted 20:45, which is a pace of 6:55 per mile and right on my target. The detour was caused by my not wearing contact lenses for this run. Boy-o-boy,…