Tag Archives: Running

“Shake Out” Run – Ready For Broad Street

http://connect.garmin.com/activity/307409065 So today I got up early for an easy 4 miles to just shake out the legs. The run was nice and easy and it was a gorgeous morning for a run.  Watched the sun come up over the water in Tyler.  The legs felt good and I feel ready.    I am taking […]

Speedwork, A Great Item Donated and a Dinner I Was Lucky to Attend

So today was one of those busy days.  Some much going on at work, soccer practice for my son, and a speed workout looming.  Todays’s workout was 10 x 400m at a goal of 80 sec with a short 100m recovery.  Of course once again it was ridiculously windy with a big change of weather […]

A Good Run with a Good Friend – A Needed Break from the Tragedy

So after all the craziness of the last few days and way too much news coverage that seemed to make it that much worse, it was nice to meet an old friend for a nice run.  Today Coach Johnny King-Marino has for me a recovery day 8 miles.  My friend Joe Warwick  was hoping to […]

Pace Miles with a Heavy Heart

Today coach Johnny King-Marino www.jkmhealth.com had a tough workout planned for me.  Unfortunately, my head and a lack of sleep prevented me from getting it in.  The plan was to run to the track from my house which is two miles then run 6 x mile with 200m recovery at 6:15, 6:10, 6:05, 6:00, 5:55, 5:50..  I […]

Working at the Bucks County Half Marathon and a Nice 15 Miler!

So today started early. I had to have my table set up at the Bucks County Half Marathon by 6:00am. I co-located my table with the Bucks County Speedsters tent. The speedsters are the local track club that has been kind enough to sponsor the Maccabi 5K and have added this to the calendar of […]

5am Broken Ladder – Warm Temps and …. The Sun!

So today Coach Johnny had the following fun for me; Tuesday: Track. Be sure to get a sufficient warm up and warm down. Crooked ladder: 2 x 200 200 rest 2 x 400 200 rest 2 X 800 200 rest 1 x 1600 200 rest 2 x 800 200 rest 2 x 400 200 rest 2 […]