Mile 15 of the 50K World Championships
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Thanks for sending in this pic! What welcome food for thought it must have been. I’ll keep this in mind as a mantra as I complete my training and my marathon draws nearer. And keeping with this notion, off I go! Well, to Turbokick that is…..
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April 14th, 2009 at 2:01 pm
Your welcome tanya! I ended dropping my mile down to a 4:00 minute flat the altimate goal as you know is to hold that for the marathon I cant seem to get under a 2:13 in any of my training runs. At 6 foot and 145 lbs I have the build and my vo2 max is off da chart. I have the genetics. is it my training? Ive beeen pulling 195 mile weeks, should i cut back?
Ps: you me and some of my running buddies should get together over dinner one day on me I have a propsal to make about possibly networking my clients with yours for your pilates because everyone knows your pilates are the best in town. LOL TRAIN SMART AND HAVE FUN
May 27th, 2009 at 4:18 pm
Finally someone who can write a good blog ! . This is the kind of information that is useful to those want to increase their SERP’s. I loved your post and will be telling others about it. Subscribing to your RSS feed now. Thanks
June 21st, 2009 at 3:56 pm
Thank start watching for updates on
all my training starting tomorrow
evening
June 22nd, 2009 at 10:13 am
RUNNING WITH A POURPOSE
Whydo you run? Is it to win medals, perhaps for satisfaction and enjoyment, or mabey for fitness. I am a marathoner and i run because on thet 15-30 mile streatch of highway i feel completley relaxed. Something about the lonlieness of a long solo run gives me peace from within. The winnning medals and fast times are an extra because of a wondeful talent base provided by my pearents and a lot of deication hard work and milage. My PR’S include a 4:06 mile and at my fastest a 2:13:44 marathon, which I think was because it was a relatively flat course witch allowed for even pacing. However i stopped liking the spotlight and wanted to change something throught my running so i talked to a few of my running budies such as josh cox 2003 olympic qualifier, and Ryan hall 2008 usa olympic marathoner. Tehy told me of two wonderful chariteis team world vision http://www.teamworldvision.org and invisible children http://www.invisiblechildren.com. Team world vision works to reduce poverty and increase wllbeining and prosperity in african nations in the late parts of 2008 Ryan hall participated in a project he helped raise funds for in zambia they built sewer and water sytems. This in turn allowed kids to go to school to become docters educators amd more to ultimatly improve lfe for all in zambia higher education = more jobs= better economy. Before these kids walked 20 to 30 miles to get clean water for the village now it comes to them. Invisible children works to reunite the child soilders in africa with there familys a dictator known as joseph kone has een abbducting kids and throwing them in to battle I served 3 years in the US Army with 1 iraq deployment trust me war is no place for a child. I finnaly foound a pourpose for running and away to give the great talent god gave me back to him nad i feel more peaceful internally than i ever have. If you are intreated in using your talents for a greater cause check out the above links. REMEMBER TRAIN SAMART AND HAVE FUN….. GOD BLESS
MY PRE RACE PRAYER
LORD I PREY YOU MAKE FEET LIKE THAT OF A DEER
AND MY HEART LIKE THAT OF A STRONGMAN TO RUNN HIS RACE
FOR I KNOW THAT IF I AWAIT YOU I WILL RUN AND NOT TIRE
AMEN AND AMEN
June 22nd, 2009 at 12:40 pm
Hey guys just thought i would drop by and give you all my traininga and pace guide.For a lil backgroung i am a marthoner and my time goal is a 2:13:00 marathon and my fastset is a 2:19 my fastest mile is a 4:06. As far as milage goes im covering 8 miles in the am and 16 miles in the pm mon- fri and sun with a long run 30-40 miles on saturday along with a noon core and strength workout on mon wends and fri my weekly milage hovers beteween 160- 175 miles a week. So knowing my time goal ive created a pace guide for training and racing.
easy run pace 5:51 min/mile
tempo run pace 4:51 min/mile
vo2 max pace 4:23 min/mile
speed/form pace 4:03 min/mile
800 repeat pace 2:14 min/mile
marathon pace: 5:05 pace treadmill pacing 11.82 mph
race pacing chart
mile# time
1 5:04
2 10:09
3 15:13
4 20:81
5 25:22
6 30:27
7 35:32
8 40:36
9 45:41
10 50:45
11 55:50
12 1:00:54
13 1:05:59
14 1:11:04
15 1:16:08
16 1:21:13
17 1:26:17
18 1:31:22
19 1:36:27
20 1:41:30
21 1:46:36
22 1:51:40
23 1:56:45
24 2:01:49
25 2:06:54
26 2:11:59
26.2 2:13:00
AS FAR AS THE CORE WORKOUT I SWITCH UP BETWEEN THE FOLLOWING WORKOUTS
PUSHUPS 100
SITUPS 100
PLANK 30 SEC
SIDE PLANK WITH 3 TWIST AND QUAARTER HOLD 15 SEC PER HOLD
SUPINE ELBOW STAND SINGEL LEG RAISE 15 EACH SIDE
PRONE ELBOW STAND SINGEL LEG RAISE A5 EACH SIDE
BIRDDOG 30 SEC EACH
THE PEDASTAL 15 REPS EEACH
VARIOUS CRUNCHES
VARIOUS PUSHUPS
VARIOUS PULLUPS
PILATES
YOGA
…. AND MORE
PLESE LET ME KNOW WHAT YOU THINK A DIET PLAN WILL COME ALIL LATER
August 2nd, 2009 at 3:23 pm
But they that wait upon the lord shall renew their strength they shall mount up with wings as eagles they shall run and not be weary the shall walk and not faint -Isiah 40:31 this is my favorite verse in the bible
Today 40 miler in 4 hours and 20 min