Posted by David Hanenburg on 29 Jul 2008 | Tagged as: running, trail running
For those also running the 50 mile Superior trail run, the RD has recently announced an exciting course change!
The course will now be point-to-point and they will bus all racers out to the start line in Finland and then we will run,walk, or crawl back to the Caribou Highlands lodge.
Since I have never been on [...]
Posted by David Hanenburg on 28 Jul 2008 | Tagged as: weekly review
I started my second long run for the weekend at about 5:30 pm on Sunday and as I passed a shop sign, it read ‘100 F’. Gotta love Texas in July. The funny thing is, it didn’t feel all that hot with the nice warm (or hot) breeze coming from the south. My northern blood [...]
Posted by David Hanenburg on 24 Jul 2008 | Tagged as: misc ramblings, training
Today was one of those special days when the workout felt great throughout and passed by with controlled ease.
The workout was a 4×1 mile at Threshold/Tempo pace. I set the grade to 2%, warmed up for a mile, and then began the Threshold repeats. I focused on relaxed body, breathing, and posture. Each mile just [...]
Posted by David Hanenburg on 23 Jul 2008 | Tagged as: road running, running, training
Here is another method to help with determining your training pace for various types of running workouts. Your VDOT!
VDOT paces provide quite similar results as McMillan Running Calculator but only provide one specific pace for a particular type of workout (Easy, Threshold, Interval, etc) versus a range.
VDOT was created by famous American running coach Jack [...]
Posted by David Hanenburg on 22 Jul 2008 | Tagged as: weekly review
For my second long training session last week, I was able to head out to a Northshore Trail at Grapevine Lake to get some more trail miles in me. This trail is a nice 9 mile out-and-back trail that contains both single track and some wider trail. It is a popular place for local mountain [...]
Posted by David Hanenburg on 21 Jul 2008 | Tagged as: race reports
Last weekend I took on a local 15k race called Too Hot To Handle and apparently it was. The aid stations ran out of water and/or cups for the BOPers. I heard about this after the race as the race director issued an explanation/apology on their website. At least they stepped up and took some [...]
Posted by David Hanenburg on 17 Jul 2008 | Tagged as: misc ramblings, training
Jack Daniels states that it takes 6 weeks to completely adapt to a training stress. He recommends training under a constant stress for a minimum of 3-4 weeks before adding to this stress with increased distance or intensity.
So…my question is why are most training plans built using a build-build-build-recovery (3 week build / 1 week [...]
Posted by David Hanenburg on 16 Jul 2008 | Tagged as: misc ramblings
…for your support team.
Family - Friends - Relatives - Neighbors - Co-workers - Pet - Strangers
Be grateful to those that provide support for whatever goals and dreams you may have.
Posted by David Hanenburg on 15 Jul 2008 | Tagged as: misc ramblings
I was racing pro triathletes Normann Stadler and Chris Lieto at my parents’ house. Yes you read correctly, my parents’ house. The race was actually inside the house and was a speed walking marathon that consisted of loops from the main floor to the basement and back.
We were in the middle of the big race [...]
Posted by David Hanenburg on 14 Jul 2008 | Tagged as: weekly review
After a nice vacation visiting my wife’s parents, I am back blogging. It was a very nice break that included plenty of running as well.
I was able to complete all of my weekly workouts which was a nice bonus. The weather in the midwest was also a treat coming from the south. Those 50 degree [...]
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