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10/7/09 Rest today, Lifted Yesterday, Core Training

October 7, 2009 Leave a comment

I had an afternoon gym session after my post yesterday. Felt great. I haven’t been in the gym since last Monday. I’m a true believer in the benefits of a well designed strength training program. I’m currently reading a great book that I will start implementing immediately. But since I am almost to taper time it will be used fully in the Boston Build up.
The book is Brain Training for Runners. It has a great section on specific strength training exercises for runners and exactly how to implement it into your program.

Today is a full rest day. It is hard for me to accept a full rest day, but I know it is for the best, especially for the healing of my strained groin and foot tendon.

Tomorrow’s plan is the last long tempo workout. 35 min easy, 15 tempo, 35 easy, 15 tempo, should be about 14-15 miles with the cool down
I am loving the cool weather. Low 60s in the morning perfect.

24 days to go!

My Current PR’s–Lifetime

September 17, 2009 Leave a comment

1 mile-4:28 (1992) SCC Conference Meet

2 mile-9:44 (1990) Regional Meet

5k-16:04 (1992) Gallup Park, Ann Arbor, MI

4 mile- 23:29 (2009)

8k-27:35 (2003) Rothman 8K, Philadelphia, PA (76.9 age grade)

10k-32:53 (5:18/mi pace) (1992) Heart of the Hills 10K, Bloomfield Hills, MI

15k-1:01:14 (2007)

10 mile-59:50? (1995) Crim, Flint, MI

Half Marathon- 1:23:05 (2007) NYC Nike 1/2

Marathon- 3:25:22 (2008) NYC

My Dad ran only one marathon in his long running career.  His time was 3:29 at a very small marathon in 1978 in Saginaw, Michigan.

My Mom ran Chicago in 4:48 in 1997 at age 48, and came back in ’98 to run Detroit in 4:22, impressive, started running in her 40’s.

I plan to crush my Marathon PR this year at NY, low goal is sub 3:15 (Boston Qualifying), Medium goal is sub 3:05, Ideal goal is 2:55

Here is a link to all my races that Athlinks has access to.

http://www.athlinks.com/myResultsAdv.aspx?rid=21347139

It’s difficult to find results that are pre 1997

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