Comrades Training Theory The short version of the theory of the distance part of Comrades training is this: Starting with what you can cope with in January run weeks of increasing mileage so that first 10 weeks average is rounghly 10% less than the second 10 weeks average with a once a week long run […]
Ultimate Comrades
The longest week
So it begins … The only way really to simulate the demands of Comrades without running it and without breaking down: The highest mileage and hardest work week, at the end of 4 weeks of increasing mileage and effort work. My target is the Comrades run distance of 87 km. There are still 5 days to […]
Ultimate Comrades
8 Week assessment
So far so good. Target was to average 45 km per week — just above my minimum Comrades training distance over the key 20 weeks leading up to the big day. Actual is 53.5428etc so far, according to mapmyrun.com distances anyway. And I’m running strong and eager to do more. And my weight is below […]
Ultimate Comrades
Keflezighi named USATF Athlete of the Week
INDIANAPOLIS — Meb Keflezighi (Mammoth Lakes, Calif.) has been named USA Track & Field’s Athlete of the Week after setting a personal best at the ING New York City Marathon on Sunday. Keflezighi was the top American finisher with a sixth place time of 2:09:13. Keflezighi bettered his previous best time of 2:09:15 from the […]
Keflezighi named USATF Athlete of the Week is a post from: Time-to-Run USA
Comrades Training 2012. Another good week
Another 48 km in the legs. A solid 4 weeks at this distance with a 22 km long run in it. I know I could do more. But this base will be fine. Hardly need to recover from the runs anymore. Copiong with this distance is a good place to be. Unless something goes wrong […]
Comrades Training 2012. Another good week is a post from: Ultimate Comrades
Cherobon-Bawcom named USATF Athlete of the Week
INDIANAPOLIS — Janet Cherobon-Bawcom (Rome, Ga.) has been named USA Track & Field’s Athlete of the Week after winning the B.A.A. Half Marathon on Sunday, October 9, and winning the USA 10 km Championships the following day. “I had already committed to running the B.A.A. half,” Cherobon-Bawcom said. “When I saw that I had a […]
Cherobon-Bawcom named USATF Athlete of the Week is a post from: Time-to-Run USA
Absolute beginners and beginners : week 3 and on
OK, you’ve made it to the start of week 3, not much should change now. In the next 2 weeks you are going to increase your training slightly and you are going to assess what you have done the last 2 weeks. You will need to ask yourself the questions: Have you warmed up correctly? […]
Absolute beginners and beginners : week 3 and on is a post from: Time-to-Run Beginners
Lewy Boulet named Athlete of the Week
Lewy Boulet, a member of the 2008 Olympic marathon team, is the first American to win the Falmouth Road Race since Jen Rhines in 2003. Lewy Boulet paced herself with the lead pack of runners for most of the seven-mile race. A few runners fell back, and soon it was Lewy Boulet and Diane Nukuri-Johnson […]
Lewy Boulet named Athlete of the Week is a post from: Time-to-Run USA
Manzano named Athlete of the Week
INDIANAPOLIS — Leo Manzano has been named USA Track & Field’s Athlete of the Week after winning the Emsley Carr Mile at the Aviva London Grand Prix Saturday. Manzano ran a smart race, starting near the back of the pack and gradually improving his position. As the leaders hit the bell lap, the 2008 Olympian […]
Manzano named Athlete of the Week is a post from: Time-to-Run USA
A week later
I´ve just finished my first week of training after a long off period. I followed my plan of running 4 easy runs and a bike ride. I ran my 6k-7k runs at a pace from 5:35/km to 6:00/km and I felt it went nice, but these runs were tougher than used to be. I´m not […]
A week later is a post from: Me and the Road
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