Monthly Archives: November 2010

This week began on the road with a pretty tough workout of 2 miles warmup plus 2 x 1.5 miles in 9:55 and 9:45 plus 7 miles for a total of 12 miles running.  My legs were still a little … Continue reading →

While $2.50 probably got some people a new printer this Black Friday, I slept in and then headed to the park for some 400 m repeats.  I notched myself up a VDOT this week, which translates to one less second … Continue reading →

Another week is in the books and this one didn’t start out too well.  My calf felt some lingering effects from my encounter with a dog last Sunday, so I spent Monday and Tuesday morning on the stationary bike.  I … Continue reading →

When I develop a running plan for myself, I typically do so in a nice organized Excel spreadsheet (shout-out to Lindsay).  This morning, I looked at the plan (I moved my speed work to Thursday due to lingering effects of … Continue reading →

It was another recovery week and this one actually went as planned (if you can count being chased by Doberman Pincers “planned”).  Here’s how it shook out: Monday: 6 miles easy Tuesday: Pyramid workout – 7 miles Wednesday AM: 35 … Continue reading →

Since my last encounter with a neighborhood dog about two months ago, I’ve been taking a slightly modified route to avoid “Abbey”, the dog who chased me that day.  This new route takes me through an alley and past three … Continue reading →

This week’s edition of speedwork Tuesday featured a Jack Daniels pyramid.  Unfortunately, that’s not a signature set of cocktails developed by flair bartenders in Vegas.  It refers to intervals of increasing distance that reach a peak, then decrease back down … Continue reading →

The weeks seem to be flying by and it’s hard to believe we’re less than 9 weeks away from the Miami to Key West Ragnar Relay.  That leaves me about 16 weeks away from the Gasparilla half marathon.  This week … Continue reading →

On Tuesday I wasn’t feeling great in the morning, but convinced myself to head to the park for a planned speed session of 8 x 400 m intervals in 1:30 with 400 m jogging recoveries.  After a warmup lap and … Continue reading →