The Duke City Marathon was slow to get the link on their site and have not Twittered it, so here's the link:
https://www.runraceresults.com/secure/raceresults.cfm?ID=RCLS2009
Great temps if a little warm, good crowds, and overall it seemed to be a success!
Sunday, October 18
Friday, October 16
Sunday, October 11
Eating running eating. Sleeping.
Fueling the muscles and stoking the internal fire. That's my mantra the last few weeks, and the next week as I taper for my first half marathon in about 5 1/2 months.
I want to PR. No bones about it. The last PR was at much lower altitude but it was extremely windy so I think its a level playing field in aggregate.
I want to PR. No bones about it. The last PR was at much lower altitude but it was extremely windy so I think its a level playing field in aggregate.
Sunday, September 20
Brad Hudson Works For Me
Well, OK, he doesn't work FOR me, but I did buy his book and his training plans are amazing, well-thought out, and completely customizable (in fact, he insists).
Today I had an excellent workout courtesy of his 20-week marathon plan. Instead of a ho-hum long run of 10+ miles, here's the spiel:
4 miles warmup/easy
3 miles alternating 1 minute @ 10K pace with 1 minute easy
3 miles easy
2 miles HARD
Total of 12 miles, taking about the same amount of total time as a much more leisurely and typical long run, yet working the muscles in a completely different fashion.
Bravo, Brad.
Today I had an excellent workout courtesy of his 20-week marathon plan. Instead of a ho-hum long run of 10+ miles, here's the spiel:
4 miles warmup/easy
3 miles alternating 1 minute @ 10K pace with 1 minute easy
3 miles easy
2 miles HARD
Total of 12 miles, taking about the same amount of total time as a much more leisurely and typical long run, yet working the muscles in a completely different fashion.
Bravo, Brad.
Labels:
10K,
brad hudson,
long run,
marathon
Tuesday, July 28
Lunch for Iron Enhancing
Recovering from a flu this weekend I decided I needed a bit of iron, and crafted this extremely tasty salad:
1 small (5oz) skirt steak
1 small head romaine
2 big handfuls arugula
1 cup sliced crimini mushrooms
apple cider vinegar + mustard + honey = dressing
Sear the steak to your preferred doneness after seasoning heavily with salt/pepper. Nuke or pan-braise the mushrooms at the same time. Chop the lettuce, mix up the dressing, and then slice the steak thinly and toss everything together.
Serves one sicko.
1 small (5oz) skirt steak
1 small head romaine
2 big handfuls arugula
1 cup sliced crimini mushrooms
apple cider vinegar + mustard + honey = dressing
Sear the steak to your preferred doneness after seasoning heavily with salt/pepper. Nuke or pan-braise the mushrooms at the same time. Chop the lettuce, mix up the dressing, and then slice the steak thinly and toss everything together.
Serves one sicko.
Labels:
flu,
iron,
skirt steak,
steak salad,
swine flu
Friday, June 26
Refuel VS Paleo
Last night I was feeling particularly deprived in the glycogen sense, so I had a frozen yogurt cup from Costco. But it wasn't that good so I stopped halfway and then had the rest of the calories in 90% dark chocolate.
That's a primal adjustment, right? :-)
That's a primal adjustment, right? :-)
Sunday, May 31
Primal Chopped Guacamole
Instead of my usual protein bar I went for something a little more whole-food-ish today:
Served in a brandy snifter (hehe), it could be called a variation on the Mexican seafood cocktail, but really its just a tasty chopped salad.
Chopped Guacamole Salad (serves 1)
1 small can diced tomatoes w/ chiles
1/2 medium avocado, diced
1/2 jar of roasted mixed bell peppers, chopped (from TJs)
hot sauce
lime juice to taste
small piece of spicy beef jerky, diced
Mix everything & let sit for up to an hour for flavors to blend. Eat with decadence out of a long island iced tea spoon. Be glad that protein bar is there for emergencies, but it can stay in the wrapper for now.
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