Time: 6:30 AM
Place: Forum-MKT
Distance: 12 Miles
Route: Country Dozen
August 29, 2015: HoA Training Run 17 of 17
Time: 5:30 AM
Place: Cosmo Park
Distance: 13-14 Miles
2 Miles warm-up +
3 Miles Tempo +
Proctor Loop (5 Miles) +
3 Miles Tempo +
1 Mile cool-down (optional)
This is it. The last long training run before the marathon. Enjoy!
Place: Cosmo Park
Distance: 13-14 Miles
2 Miles warm-up +
3 Miles Tempo +
Proctor Loop (5 Miles) +
3 Miles Tempo +
1 Mile cool-down (optional)
This is it. The last long training run before the marathon. Enjoy!
August 22, 2015: HoA Training Run 16 of 17
Time: 5:30 AM
Place: Stadium-MKT
Distance: 17 - 19 Miles
Route: Tayside Tempo
After two miles of warm-up, the next 15 miles should be run at goal marathon pace. (Optional: After completing the 15 miles, finish things off with two easy miles of cool-down.) Please study the map so you know the route.
Place: Stadium-MKT
Distance: 17 - 19 Miles
Route: Tayside Tempo
After two miles of warm-up, the next 15 miles should be run at goal marathon pace. (Optional: After completing the 15 miles, finish things off with two easy miles of cool-down.) Please study the map so you know the route.
August 15, 2015: HoA Training Run 15 of 17
Time: 5:30 AM
Place: Stadium-MKT (or Rock Bridge Elementary)
Distance: 22 Miles (or 17)
Route: Tayside 22
This run marks the beginning of the three-week taper period in which you systematically decrease your weekly mileage so that you will have fresh legs for the marathon. Unlike last week, this run is all about time on your feet. Long...slow...distance. Let's knock this run out and start enjoying the taper! Oh, I forgot to add there is some dissension in the ranks. If 22 sounds too much for you, see HERE for an alternative option.
Place: Stadium-MKT (or Rock Bridge Elementary)
Distance: 22 Miles (or 17)
Route: Tayside 22
This run marks the beginning of the three-week taper period in which you systematically decrease your weekly mileage so that you will have fresh legs for the marathon. Unlike last week, this run is all about time on your feet. Long...slow...distance. Let's knock this run out and start enjoying the taper! Oh, I forgot to add there is some dissension in the ranks. If 22 sounds too much for you, see HERE for an alternative option.
August 8, 2015: HoA Training Run 14 of 17
Time: 5:30 AM
Place: Cosmo Park
Distance: 22 Miles
You want a challenge? Show up for this run! You will certainly be ready for a marathon after completing this workout.
2 Miles warm-up +
4 x 1 Mile (at tempo pace with 1:00 of rest in between) +
10 Miles (easy pace) +
4 x 1 Mile (at tempo pace with 1:00 of rest in between) +
2 Miles cool-down
Place: Cosmo Park
Distance: 22 Miles
You want a challenge? Show up for this run! You will certainly be ready for a marathon after completing this workout.
2 Miles warm-up +
4 x 1 Mile (at tempo pace with 1:00 of rest in between) +
10 Miles (easy pace) +
4 x 1 Mile (at tempo pace with 1:00 of rest in between) +
2 Miles cool-down
August 1, 2015: HoA Training Run 13 of 17
Time: 5:30 AM
Place: Stadium-MKT
Distance: 22 Miles
Route: Tayside 22
Place: Stadium-MKT
Distance: 22 Miles
Route: Tayside 22
July 25, 2015: HoA Training Run 12 of 17
Time: 6:00 AM
Place: Rock Bridge Elementary School
Distance: 17 Miles
Route: Heart of America Marathon
SEE HERE for more info.
Place: Rock Bridge Elementary School
Distance: 17 Miles
Route: Heart of America Marathon
SEE HERE for more info.
July 18, 2015: HoA Training Run 11 of 17
Time: 5:30 AM
Place: Cosmo Park
Distance: 22 Miles
This is almost certainly the craziest run on the schedule. This run will test your ability to run fast on tired legs. Don't be afraid of the distance, as it will be surprisingly manageable by mixing things up. (But the weather...be VERY afraid!)
2 Miles warm-up (easy pace) +
2 x 2 Miles (tempo pace with 2:00 rest in between) +
10 Miles (easy pace) +
3 Miles (tempo pace) +
2 Miles cool-down
Tempo pace is 30 seconds faster than your goal marathon pace.
Place: Cosmo Park
Distance: 22 Miles
This is almost certainly the craziest run on the schedule. This run will test your ability to run fast on tired legs. Don't be afraid of the distance, as it will be surprisingly manageable by mixing things up. (But the weather...be VERY afraid!)
2 Miles warm-up (easy pace) +
2 x 2 Miles (tempo pace with 2:00 rest in between) +
10 Miles (easy pace) +
3 Miles (tempo pace) +
2 Miles cool-down
Tempo pace is 30 seconds faster than your goal marathon pace.
July 11, 2015: HoA Training Run 10 of 17
Time: 5:30 AM
Place: Green Tennis Center
Distance: 20 Miles
Route: Two Loop Twenty
This is the third and final installment of the Two Loop Twenty route. You should know the drill by now. Lots of options for those of you who aren't wanting to run the full twenty miles.
Place: Green Tennis Center
Distance: 20 Miles
Route: Two Loop Twenty
This is the third and final installment of the Two Loop Twenty route. You should know the drill by now. Lots of options for those of you who aren't wanting to run the full twenty miles.
July 4, 2015: HoA Training Run 9 of 17
Time: 5:30 AM
Place: Stadium Blvd.-MKT
Distance: 17 Miles
The focus for this run to practice marathon pace on relatively easy terrain. After approximately two miles of warm-up (on roads), the plan is to run from Forum Blvd. all the way out to McBain on the MKT trail and back...a total of 13 continuous miles at your goal marathon pace. Upon returning to the Forum Blvd. trail entrance, the remainder of the run will be an easy cool-down back to the Stadium entrance (your choice of roads or trail). I hope to plant water at McBaine so that we'll have something to drink at the turnaround point (which will happen to be the exact mid-point of the marathon training schedule). That calls for some fireworks, don't you think?
Place: Stadium Blvd.-MKT
Distance: 17 Miles
The focus for this run to practice marathon pace on relatively easy terrain. After approximately two miles of warm-up (on roads), the plan is to run from Forum Blvd. all the way out to McBain on the MKT trail and back...a total of 13 continuous miles at your goal marathon pace. Upon returning to the Forum Blvd. trail entrance, the remainder of the run will be an easy cool-down back to the Stadium entrance (your choice of roads or trail). I hope to plant water at McBaine so that we'll have something to drink at the turnaround point (which will happen to be the exact mid-point of the marathon training schedule). That calls for some fireworks, don't you think?
June 27, 2015: HoA Training Run 8 of 17
Time: 5:30 AM
Place: Cosmo Park
Distance: 18 Miles
Let the games begin...along with the crazy workouts! This one sure looks as if it will be challenging. Here's the plan:
2 miles of warm-up +
4 x 1 mile at tempo pace (with 1:00 rest in between) +
6 miles easy (a/k/a Proctor Loop) +
3 miles at tempo pace +
2 miles of cool-down
I'm hoping for some cool weather.
Place: Cosmo Park
Distance: 18 Miles
Let the games begin...along with the crazy workouts! This one sure looks as if it will be challenging. Here's the plan:
2 miles of warm-up +
4 x 1 mile at tempo pace (with 1:00 rest in between) +
6 miles easy (a/k/a Proctor Loop) +
3 miles at tempo pace +
2 miles of cool-down
I'm hoping for some cool weather.
June 20, 2015: HoA Training Run 7 of 17
Time: 5:30 AM
Place: Green Tennis Center
Distance: 20 Miles
Route: Two Loop Twenty
Place: Green Tennis Center
Distance: 20 Miles
Route: Two Loop Twenty
June 13, 2015: HoA Training Run 6 of 17
There will be no group run as a number of Lunatics will be participating in the in2Action race. For those of you not racing, the planned run would have been a relatively short interval workout consisting of two miles of warm-up, seven one-mile intervals at tempo pace (with one minute rest in between), and then two miles of cool-down. Enjoy whatever you do and we will reconvene with 20 on the 20th.
June 6, 2015: HoA Training Run 5 of 17
Time: 6:00 AM
Place: Cosmo Park
Distance: 13 Miles
After 2½ miles of warm-up, we will do 2 sets of 2 miles at tempo pace (with 2 minutes of rest in between). Again, tempo pace is 30 seconds faster than your goal marathon pace. Just as we did two weeks ago, we will cool down with six miles by running the Proctor Loop. Compared to our last two weekend runs, this should feel like a walk in the park.
Place: Cosmo Park
Distance: 13 Miles
After 2½ miles of warm-up, we will do 2 sets of 2 miles at tempo pace (with 2 minutes of rest in between). Again, tempo pace is 30 seconds faster than your goal marathon pace. Just as we did two weeks ago, we will cool down with six miles by running the Proctor Loop. Compared to our last two weekend runs, this should feel like a walk in the park.
May 30, 2015: HoA Training Run 4 of 17
Time: 5:30 AM
Place: Green Tennis Center
Distance: 20 Miles
Route: Two Loop Twenty
We'll run two separate loops of 10 miles, with a 3-5 minute break to refuel. We will probably be starting the second loop right around 7:10 AM, for those who may just want to join us for that portion of the run.
Place: Green Tennis Center
Distance: 20 Miles
Route: Two Loop Twenty
We'll run two separate loops of 10 miles, with a 3-5 minute break to refuel. We will probably be starting the second loop right around 7:10 AM, for those who may just want to join us for that portion of the run.
May 23, 2015: HoA Training Run 3 of 17
Time: 5:30 AM
Place: Cosmo Park
Distance: 15 Miles
This training run will begin with two miles of warm-up, followed by 6 one-mile intervals (with a one minute rest in between) at tempo pace. Tempo pace is about 30 seconds faster than your goal marathon pace. We will refuel after the intervals, so bring Gatorade, water or whatever you want to munch on. We will then head out for 6 more miles at a leisurely pace. It should be fun.
Place: Cosmo Park
Distance: 15 Miles
This training run will begin with two miles of warm-up, followed by 6 one-mile intervals (with a one minute rest in between) at tempo pace. Tempo pace is about 30 seconds faster than your goal marathon pace. We will refuel after the intervals, so bring Gatorade, water or whatever you want to munch on. We will then head out for 6 more miles at a leisurely pace. It should be fun.
May 16, 2015: HoA Training Run 2 of 17
Time: 5:30 AM
Place: Stadium-MKT
Distance: 18 Miles
Route: Eighteen is Enough
Last week we had ten runners show up to kick things off for the 2015 training cycle. This week we are going to push the distance out a bit to get us mentally prepared for the longer distances and overall time on our feet.
Place: Stadium-MKT
Distance: 18 Miles
Route: Eighteen is Enough
Last week we had ten runners show up to kick things off for the 2015 training cycle. This week we are going to push the distance out a bit to get us mentally prepared for the longer distances and overall time on our feet.
May 9, 2015: HoA Training Run 1 of 17
Time: 6:00 AM
Place: Stadium-MKT
Distance: 16 Miles
Route: Sweet Sixteen
There are quite a few people interested in running this year's Heart of America Marathon, including some who have never run it before and others who are looking to run their first marathon. We blast off the marathon training this Saturday with a trusty old route, with water fountains conveniently located at the 6.5 and 10 mile marks.
Place: Stadium-MKT
Distance: 16 Miles
Route: Sweet Sixteen
There are quite a few people interested in running this year's Heart of America Marathon, including some who have never run it before and others who are looking to run their first marathon. We blast off the marathon training this Saturday with a trusty old route, with water fountains conveniently located at the 6.5 and 10 mile marks.
May 2, 2015
Time: 6:00 AM
Place: Forum-MKT
Distance: 12 Miles
Route: Country Dozen
As El Presidente will not be in attendance for this run, Dale Willis will be presiding over this weekend's run.
Place: Forum-MKT
Distance: 12 Miles
Route: Country Dozen
As El Presidente will not be in attendance for this run, Dale Willis will be presiding over this weekend's run.
April 18, 2015
Time: 6:00 AM
Place: 9th & Cherry (Downtown Columbia)
Distance: 14 Miles
Route: Phil's 14
Place: 9th & Cherry (Downtown Columbia)
Distance: 14 Miles
Route: Phil's 14
February 28, 2015
Time: 7:00 AM
Place: Forum Blvd. - MKT
Distance: 10 Miles
Route: Country Dozen (modified)
Place: Forum Blvd. - MKT
Distance: 10 Miles
Route: Country Dozen (modified)
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