tag:blogger.com,1999:blog-69420960229678312142024-03-06T11:26:36.809+09:00Dave Elger on Running, Racing and TrainingInformative updates and tips for better running, racing, and training. Contact Dave: elgerdh@gmail.comDave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.comBlogger1570125tag:blogger.com,1999:blog-6942096022967831214.post-20591237574888039402020-09-09T15:51:00.002+09:002020-09-09T15:51:34.363+09:00Reverse Ladder Workout <iframe width="560" height="315" src="https://www.youtube.com/embed/0jZ7zzQZ7rU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
Last 800 meters feels like the end of a 5K.<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0Pyeongtaek-si, Gyeonggi-do, South Korea36.9921075 127.11294518.6818736638211575 91.9566951 65.302341336178841 162.2691951tag:blogger.com,1999:blog-6942096022967831214.post-65618702773815887972020-09-02T17:30:00.000+09:002020-09-02T17:30:14.911+09:00Track Workout Sept 1: 10 x 400<iframe width="560" height="315" src="https://www.youtube.com/embed/kN5GMNAadsg" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>
Legs couldn't go any faster than 94-95 sec! <div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0South Korea, Gyeonggi-do, Pyeongtaek, Paengseong-eup, Dongchang-ri, 69-9 Camp Humphreys Airfield36.9645314 127.02819288.654297563821153 91.8719428 65.274765236178837 162.1844428tag:blogger.com,1999:blog-6942096022967831214.post-9112815251094742742019-05-15T13:01:00.000+09:002019-05-15T13:01:06.918+09:00What's New in Running?<a href="https://runningmagazine.ca/health-nutrition/the-five-supplements-that-can-have-performance-benefits-for-runners/">The five supplements that can have performance benefits for runners</a><br />
<br />
<a href="https://www.outsideonline.com/2395749/prepare-for-altitude-breathing?utm_medium=social&utm_source=twitter&utm_campaign=onsiteshare">Train Your Breathing Muscles to Prepare for Altitude</a><br />
<a href="https://sportsscientists.com/2019/03/on-transgender-athletes-and-performance-advantages/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+blogspot%2FcJKs+%28The+Science+of+Sport%29"><br />
On Transgender athletes and performance advantages</a><br />
<br />
<a href="https://www.courant.com/sports/high-schools/hc-sp-connecticut-distance-festival-xavier-20190419-urfs4usgandbzhwn6c3j4wppgu-story.html">Fourteen Year Old Runs 14:47 for 5000 Meters</a><br />
<a href="https://www.nrcresearchpress.com/doi/abs/10.1139/apnm-2018-0551#.XNuMwI4zbIV"><br />
The Effects of an Increase in Intensity during Tapering on 1,500m Running Performance</a><br />
<a href="https://peerj.com/preprints/27506.pdf"><br />
Ten Simple Rules for Better Running</a><div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com1tag:blogger.com,1999:blog-6942096022967831214.post-40347640161117492922019-05-02T10:34:00.000+09:002019-05-02T10:34:02.796+09:004:11 Mile in Blue Jeans! <iframe width="380" height="315" src="https://www.youtube.com/embed/RKQRpB54XaM" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe><br />
<br />
Former Utah State runner Dillon Maggard (4:01 collegiate best and 9 x All-American) answered Georgetown's Spencer Brown and BYU athlete Rory Linkletter who each put up a 4:16 blue jean mile. <br />
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<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-86563857274176524002019-05-02T10:08:00.001+09:002019-05-02T10:10:11.652+09:00Workout Log April 15-21<b>Total Miles</b> = 58.8<br />
<b>Long Run</b> = 11<br />
<b>Quality Miles</b>: 21<br />
<b>Bike Miles</b>: 16<br />
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<b>Highlights:</b> <br />
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<b>Tues</b>: 5 miles at 7:37 pace<br />
<b>Fri:</b> 6.2 miles at 7:39 pace<br />
<b>Sun:</b> 10 miles at 7:30 pace<br />
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<b>Comments: </b> Working on longer run tempo pace<br />
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<iframe height='405' width='380' frameborder='0' allowtransparency='true' scrolling='no' src='https://www.strava.com/activities/2306050459/embed/96d2477ddeaab0244334ac1d7c0d0f2c6c82345b'></iframe><div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-54152052277103048932019-05-02T10:01:00.002+09:002019-05-02T10:01:28.871+09:00Workout Log April 8-14<b>Total Miles Run</b> = 47.6<br />
<b>Long Run </b>= 10.3 (2x)<br />
<b>Quality Miles</b> = 6<br />
<b>Bike Miles </b>= 34<br />
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<b>Highlights:</b><br />
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<b>Mon</b>: 10.3 miles<br />
<b>Wed:</b> 3 x 1 mile comfortable 7:05 pace<br />
<b>Fri</b>: Ladder 8 x 200; 4 x 400; 2 x 800 on 30 sec rest, 1 min between sets 6:33 ave<br />
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<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-71600125983454563312019-04-22T18:11:00.000+09:002019-04-22T18:11:20.587+09:00Workout Log April 1-7<b>Total Miles Run</b> = 50.5<br />
<b>Long Run</b> = 9.7<br />
<b>Quality Miles </b>= 12<br />
<b>Bike miles </b>= 42<br />
<b><br />
Highlights:</b><br />
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<b>Mon</b>: 5K at 6:57 pace<br />
<b>Tues</b>: Short uphills x 20' 5 x 400m on trails<br />
<b>Wed:</b> 6 miles @ 8:07 pace<br />
<b>Fri:</b> wind-aided 5K @ 6:30 pace<br />
<b>Sun:</b> 16 x 400 @ 6:42 pace<br />
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<b>MY COMMENT:</b> Good week- sacrifice long runs for more quality<br />
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<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-47857175625718740892019-04-22T10:56:00.001+09:002019-04-22T10:56:54.313+09:00Workout Log March 25-31<b>Total Miles Run </b>= 51.2<br />
<b>Long Run </b>= 9.7<br />
<b>Quality Miles</b> = 11 <br />
<b>Tempo Miles (sub 8) </b> = 15<br />
<b>Cycling </b>= 16 miles<br />
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<b>Highlights:</b><br />
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<b>Tues</b>: 5K @ 7:02 pace<br />
<b>Wed:</b> 7 miles @ 7:56 pave<br />
<b>Thurs</b>: 8 miles @ 7:52 pace<br />
<b>Fri:</b> 8 x 800m on trails @7:43 ave<br />
<b>Sat: </b> 2 sets of 10 x 100m 5:41 ave<br />
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<b>COMMENTS: </b> 8 min miles feels so hard! Working on more sustained runs @ a faster pace<br />
<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-5588054311814400452019-04-19T13:40:00.001+09:002019-04-19T13:40:30.023+09:00Scott Fauble Training LogCongratulations to Scott Fauble for a fantastic sub 2:10 Boston marathon! Scott runs for Northern Arizona Elite coached by Ben Rosario. Scott is one of the few elites that <a href="http://log.finalsurge.com/workoutdetailspublic.cshtml?id=427b064f-6b7d-4148-9e35-e61cd02150c9">post their workouts online </a>for everyone to see. I love the transparency at <a href="http://www.nazelite.com/">NAZ Elite</a>!. Scott and Ben also collaborated to document their preparation that led to a 7th place finish at the New York City Marathon last fall. <a href="http://www.nazelite.com/product/inside-a-marathon/">Inside A Marathon</a>. <br />
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<iframe width="380" height="315" src="https://www.youtube.com/embed/IK9zcHqBfsU" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe><div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-28844123350934619612019-04-15T18:50:00.000+09:002019-04-15T18:50:21.623+09:00Correct Method for Rolling IT Band! <iframe width="380" height="315" src="https://www.youtube.com/embed/PY9L1_oUJM4" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe><br />
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Great video by <a href="https://www.youtube.com/channel/UC7VfcZFMKad_E749yfD7PsA">Duke Chiropractic</a>! <div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com1tag:blogger.com,1999:blog-6942096022967831214.post-66174329016967674642019-04-13T16:57:00.000+09:002019-04-13T16:57:01.937+09:00Nick Symmonds on Recovery Run Pace<iframe width="380" height="315" src="https://www.youtube.com/embed/l7pyYWfX9EI" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe><br />
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According to Nick, easy days should be "conversational" and depending on how you feel, that pace may vary. He fails to mention just how long should your conversational run be. <br />
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Just my opinion, but the distance of a recovery run is an important variable to consider and depends on factors such as what you are training for, miles per week, what you did the day before and what you are planning the next day. Sustained tempo or long distance runs merit a shorter recovery day such as 30-45 minutes. You can probably stretch out a recovery run to an hour the day prior to a sizzling track session, particularly if you are preparing for races 10K or longer. <br />
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Another option is to consider is to bike or swim those easy days, a strategy used by <a href="http://www2.furman.edu/sites/first/Pages/rlrf.aspx">FIRST</a> (Furman Institute of Running and Scientific Training) that has produced some excellent running just 3 days a week.<br />
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That being said, I've played around with using short (30 minutes) higher quality recovery days and more often than not feel pretty good the next day. I believe you can use a 2-mile threshold run sandwiched between an easy warm-up and cool-down and feel fresh the next day, particularly if you are running high mileage. <br />
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<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-27223888694157704732019-04-11T16:00:00.000+09:002019-04-11T16:00:08.138+09:00Plank Alternatives by Jeff CavaliereLeave it to Jeff Cavaliere from <a href="https://athleanx.com/">ATHLEAN-X </a>to come up with core exercises I've never seen before. <br />
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<iframe width="380" height="315" src="https://www.youtube.com/embed/jYX5FpYZA7c" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe><div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-58249630847456847662019-04-11T15:45:00.000+09:002019-04-22T10:59:02.782+09:00Workout Log March 18-24<b>Total Miles Run</b> = 65.3<br />
<b>Quality Miles</b> = 2 <br />
<b>Long Run</b> = 13.3<br />
<b>Cycling </b>= 13.5 miles<br />
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Highlights:<br />
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High mileage week with 3 runs over 10 miles, all slow. Saturday the 2 sets of 16 x 100m @ sub 6 min pace<br />
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<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-55620771394007735092019-04-11T15:26:00.001+09:002019-04-11T15:26:23.987+09:00Foam Roller You can Take Anywhere!<iframe width="380" height="315" src="https://www.youtube.com/embed/Vp_B2m8RTKA" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe><br />
<br />
I saw this Morph foam roller on Shark Tank. You can get one directly from the company (<a href="https://brazynlife.com/products/the-morph-collapsible-foam-roller">Brazyn Life</a>) or<a href="https://www.amazon.com/Brazyn-Trek-Foam-Roller-Collapsible/dp/B07GXYFG88/ref=sr_1_1_sspa?crid=3J22PYYS908H3&keywords=brazyn+foam+roller+collapsible&qid=1554962359&s=gateway&sprefix=brazyn+%2Caps%2C339&sr=8-1-spons&psc=1"> Amazon</a>. It's a little pricy at $68 but for hardcore rollers, that's a small price to pay for never missing a session. Reviews are positive! <br />
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<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-83678155076946221332019-04-01T19:35:00.000+09:002019-04-01T19:35:56.226+09:00More on Plantar FasciitisWow! Excellent summary of what worked and what didn't work fixing plantar fasciitis! <a href="https://blisterscrampsheaves.com/2014/08/04/plantar-fasciitis-treatment/?mc_cid=7cf01e5219&mc_eid=946c4f7662&fbclid=IwAR3PPcesk9ps5Ip9G2JOjGyv2zBPmU4Z2FT23CjVlQ3VEIyXukWVXN6NjO4">Got plantar fasciitis? Don't consult a doctor</a><br />
<a href="https://blisterscrampsheaves.com/"><br />
-from Blisters Cramps and & Heaves</a><br />
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<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com1tag:blogger.com,1999:blog-6942096022967831214.post-75289772718773632512019-04-01T06:48:00.003+09:002019-04-01T06:48:31.532+09:00Plantar Fasciitis Survival GuideOnce you start checking out videos by <a href="https://www.pfsurvivalguide.com/contact-me.html">William Prowse </a>on YouTube, you'll soon discover that this is a guy that really knows his stuff. Check out his <a href="https://www.youtube.com/user/freeheelpainhelp/videos">assortment of clips</a> covering multiple aspects of preventing and treating plantar fasciitis or related heel pain. More than likely you'll find something that will work for you.<br />
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<iframe width="380" height="315" src="https://www.youtube.com/embed/PymjLabViDk" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe><div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com1tag:blogger.com,1999:blog-6942096022967831214.post-3771832343311127392019-03-28T07:33:00.000+09:002019-03-28T07:33:00.657+09:00Patella Tendinitis Eccentric Loading Treatment<iframe width="380" height="315" src="https://www.youtube.com/embed/Zxup9yKHOfo" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe><br />
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Thanks to <a href="https://www.youtube.com/channel/UCAqevynCmPn1Z12yP8G0_lw">Fitnessandinjury</a>! <div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-34935623876362886522019-03-21T14:23:00.001+09:002019-03-21T14:23:18.931+09:00Workout Log Mar 11-17<b>Total Miles Run </b>= 56<br />
<b>Quality Miles </b>= 11<br />
<b>Long Run </b>= 11<br />
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<b>Highlights:</b><br />
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<b>Mon:</b> 5 x 1 mile ave 7:13 pace<br />
<b>Wed:</b> 4 mile tempo 7:17 pace<br />
<b>Thurs & Fri</b> back to back 10 plus mile runs<br />
<b>Sat: </b> 2 sets of 16 x 100m w 20 sec rest. Ave running pace 6:18; 6:01<br />
<b>Sun: </b> 8 miles including 6 @ 7:52 pace<br />
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Back to back double digit runs replacing 1 long run. I like the 16 x 100s! <br />
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<iframe height='405' width='380' frameborder='0' allowtransparency='true' scrolling='no' src='https://www.strava.com/activities/2215759599/embed/0c61cbad036f8d81fbd226b4d2e3431733458834'></iframe><div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-70229938458821373742019-03-21T14:12:00.000+09:002019-03-21T14:12:07.581+09:00Workout Summary Mar 4-10<b>Total Miles Run </b>= 45<br />
<b>Quality Miles</b> = 8<br />
<b>Long Run </b>= 10<br />
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<b>Highlights</b><br />
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<b>Mon</b>: Air Quality Day so stayed in and did 20 x 200 stairs. A reminder what a good workout this is! <br />
<b>Tues:</b> 4 x 1 mile indoor track 7:27; 7:26; 7:18; 7:17<br />
<b>Fri:</b> 4 x 1 mile 7:20 ave, 1 min rest<br />
<b>Sun:</b> 10 mile run<br />
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Nothing special about this week. <br />
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<iframe height='405' width='380' frameborder='0' allowtransparency='true' scrolling='no' src='https://www.strava.com/activities/2202965103/embed/6ebf1ab027bfdb173d4071e095e0616ebd625009'></iframe><div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-909549812494436842019-03-08T13:22:00.000+09:002019-03-08T13:22:09.755+09:00Workout Summary Feb 25-Mar 3<b>Total Miles Run</b> = 56.3<br />
<b>Quality Miles </b>= About 20!<br />
<b>Long Run </b>= 11.5 miles but I did have a 13-mile day<br />
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<b>Highlights</b>:<br />
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<b>Mon: </b> Easy jog day after the half marathon<br />
<b>Tues and Wed</b>: 11 miles each day<br />
<b>Thurs:</b> 2 mile stretch on the bike path x 4; 2 min rest; 7:20 per mile ave<br />
<b>Fri</b>: Stairs (250 steps x 7)<br />
<b>Sat:</b> 10 x 800m; 45 sec rest; 3:30 ave<br />
<b>Sun:</b> 10-mile progressive run down to 7:18<br />
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Worst air quality I have seen Fri-Sun kept me inside. Some solid workouts this week! <br />
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<iframe height='405' width='380' frameborder='0' allowtransparency='true' scrolling='no' src='https://www.strava.com/activities/2180726265/embed/e3d5471f9bfe8a5d08b53e5b9e9a599cea640dfd'></iframe><div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-1136942603730105632019-03-06T12:46:00.000+09:002019-03-06T12:46:14.886+09:00Marathon Prediction CalculatorHere is the article that asks for recent times for 2 different distances plus training miles to predict your marathon time. It's in a publication called <a href="https://fivethirtyeight.com/">FiveThirtyEight</a>. <b><a href="https://projects.fivethirtyeight.com/marathon-calculator/">Tell Us Two Things And We’ll Tell You How Fast You’d Run A Marathon</a><br />
<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-40936135251663799722019-02-28T15:56:00.002+09:002019-02-28T15:56:37.965+09:00Dathan Ritzenhein's is Sharing His Build-up for Boston at Competitor Running! It's rare that professional runners share their training, but 3-time Olympian <a href="https://www.iaaf.org/athletes/united-states/dathan-ritzenhein-181857">Dathan Ritzenhein </a> is doing just that at <a href="https://running.pocketoutdoormedia.com/ritz-on-running-the-heart-of-marathon-training_176505?fbclid=IwAR13I9_Kud9dKDqEqIT711D-7wpSNbNwOj9bL-yz_HFS_5OPaQdb_-0dclg">Competitor Running</a>.<br />
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Interesting to note that 2 of his workouts last week included 5 x 1.5 miles and 4 x 2 miles @ marathon goal pace. <div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-73752193179022105182019-02-26T14:42:00.001+09:002019-02-26T14:42:51.561+09:00Workout Summary Feb 18-24<b>Total Miles</b> = 53.7<br />
<b>Quality Miles</b> = 19<br />
<b>Long Run</b> = 13.1<br />
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<b>Highlights:</b><br />
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<b>Mon: </b> easy day after a 10K race<br />
<b>Tues:</b> 13-mile long run<br />
<b>Wed: </b>10-mile long run<br />
<b>Thurs</b>: 4 x 1 mile 7:21 on the indoor track critical velocity training<br />
<b>Fri: </b> 2 sets of 16 x 100m with 20-sec rest on turf. 6:12 per mile ave pace<br />
<b>Sat: </b> Easy 30 min jog<br />
<b>Sun:</b> Half marathon @ 7:03 pace<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0tag:blogger.com,1999:blog-6942096022967831214.post-44862336636050586682019-02-26T14:21:00.002+09:002019-02-26T14:21:58.882+09:00Gyeonggi Half Marathon<iframe height='390' width='375' frameborder='0' allowtransparency='true' scrolling='no' src='https://www.strava.com/activities/2170858227/embed/28bda77d70f8ebc73a744dcafc2be82ac9192df1'></iframe><br />
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I had what I would call "an OK race" considering this was my first half marathon in at least 2 years. I'll admit the last 3 miles were a struggle, in part due to some hills in addition to my perceived lack of leg strength. I'll make an effort to add more hills/resistive training, in addition to some longer runs and look for another hopefully flat half marathon before it gets too hot and try to break 90 minutes.<br />
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Splits: 7:00, 6:50, 7:02, 6:51, 6:58, 7:14, 6:52, 6:51, 7:05, 7:10, 7:15, 7:08, 7:29 (49' elevation change in mile 13 was enough to slow me down).<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0775 Jowon-dong, Jangan-gu, Suwon, Gyeonggi-do, South Korea37.298624 127.0100569999999637.096497 126.68733349999997 37.500750999999994 127.33278049999996tag:blogger.com,1999:blog-6942096022967831214.post-78106963630825432222019-02-23T16:07:00.000+09:002019-02-23T16:07:18.900+09:00Workout Summary Feb 11-17<b>Total Miles</b> = 44.6<br />
<b>Quality Miles</b> = 12.7<br />
<b>Long Run</b>= 9<br />
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<b>Highlights:</b><br />
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<b>Mon:</b> Some hills<br />
<b>Tues:</b> 4 x 1 mile @ 6:45 pace<br />
<b>Wed:</b> 9 miles easy<br />
<b>Thurs: </b> 6 x 400m @ 7:14 pace; fly to Okinawa<br />
<b>Fri & Sat:</b> 2 easy days <br />
<b>Sun: </b> 10K race @6:40 pace<br />
<div class="blogger-post-footer">Dave Elger is a nationally ranked age group distance runner with over 30 years of experience in the health and fitness industry. He is currently living and training in Sequim, Washington.</div>Dave Elgerhttp://www.blogger.com/profile/08651669505384580445noreply@blogger.com0