November Runs

My goal in November is to recover from my injured Achilles and run a Thanksgiving 5K. My plan is to run the same miles for two days in a row and then increase the distance by .5 mile. I'll add distance until 4.5 miles then start hard/easy/long.

October Runs

Achilles Injured

I stepped in a hole and strained my right Achilles at the finish of the Boulder half marathon. By one week later it hurt so bad I could not run. I'm not going to run the Denver marathon this Sunday, Oct 14. I'll walk the dog and ice twice a day until my calf loosens up.

Boulder Half Marathon

I ran the Boulder Half Marathon Sept 30, 2007 in 2:05:50. This was an easy pace of 9:36 in preparation for the Denver Marathon in two weeks. In the 55-64 age group I was 29/51. 1332 people finished the race.

October Intervals

5x1Km Target time 4:16

October Plan

I am running the Denver Marathon on Sunday, October 14. My October plan is aimed at tapering for two weeks prior to this marathon. I will not do any long runs and my tempo pace will be my marathon pace, 7:57 min/mi. This marathon pace is from Daniels and would give me a sub 3:30. My Boston Marathon qualifying time is 4:00, 60-64 year old males.
Easy - 8 mi
Tempo - 6 mi @ 7:57 min/mi pace
Intervals - 3 mi 5x1000 @ 4:16 time
Long - none
Races - 10/14 Denver Marathon

Boulder Creek to South Boulder Creek

I ran a 20 mile long run this morning. It was my last long run until the Denver Marathon Oct 14. My time was 3 hr 25 min distance 20.25 miles. View the route here