Sunday, June 6, 2010
Summer Running Plan
I plan on running this weekly schedule for June, July and August. Distances include a half mile jog to 55th the Centennial Trail and a half mile cool down back to my home. I plan on only running easy in June, adding some tempos in July and August but no intervals at all. The only race I plan on running is the 4K on July 4th.
Spring Summary
My plan to run the Colorado marathon May 9 in Ft Collins was thwarted by right Achilles tendonitis I got in the Boulder Distance Classic 15K April 24. I had decided to run 8 min/mi in the BDC because I had a terrible cold in early April that ruined my marathon training and I was not going to have a pleasant experience or reasonable time in the marathon. Missing the long run and peaking made my body susceptible to injury and in retrospect I should have just jogged the BDC. I used a calf compression sleeve and that helped me a lot sooner. I was able to run the Bolder Boulder in 54:56, 8:50 min/mi. This put 22/160 M62, not bad considering I could barely walk after the BDC.
Friday, March 26, 2010
Tuesday, March 16, 2010
I Ran the Boulder Spring Half Marathon
My time for the Boulder Spring Half Marathon on 3/15/10 at the Boulder Reservoir was 2:03:28. I was 4th out of 9 M60-64. It was a great training run with aid stations and a medal at the finish.
Friday, March 5, 2010
Origin of My Marathon Training Plan
My marathon training plan is based on the book Daniels' Running Formula. I use the Vdot tables for my latest 5K time to determine my Easy, Interval, Tempo, Marathon and Race paces. A table of common race lengths and training runs for my current Vdot is posted above. I run hard/easy with two easy runs after my long run. I use Daniels' guidelines for the length of the three hard runs, Intervals (6-8% of weekly mileage), Tempos (8-10%), and Long (25-30%).
Tuesday, March 2, 2010
Sunday, February 14, 2010
Weekly Plan for the Colorado Marathon
Tuesday, February 2, 2010
Sunday, January 24, 2010
Fast and Flurry-ous 4.1 mi Cross Country
Results for Steve Walker:
You placed 58th out of 83 finishers in a time of 34:29 for a pace of 8:25 per mile.
Out of 83 men you finished 58th. The winning time for men was 21:12.
For 60 to 64 year old men you were 5th out of 10 finishers. The winning time for your age and sex was 28:27.
You placed 58th out of 83 finishers in a time of 34:29 for a pace of 8:25 per mile.
Out of 83 men you finished 58th. The winning time for men was 21:12.
For 60 to 64 year old men you were 5th out of 10 finishers. The winning time for your age and sex was 28:27.
Saturday, January 2, 2010
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