Week 23 - Improved PR on Rancho by > 2 minutes

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Mon: Rest

Tue: 3.5 miles

Wed: Rest

Thu: 7 miles

Fri: Rest

Sat: Rest

Sun: 9 miles

Last week before the

and I improved my PR on
Rancho PG&E by
more than 2 minutes. The first parking lot was full even at 7:10am. Anyway, I
mostly ran uphill with a total of 45:10 (2:14
) and a total of 1:14:13 (2:52 better) after stopping at the main
parking lot. I'm feeling good but am traveling this week so lets hope everything
stays on course!

Here are good reads of this time:

  • Peanut Butter - A Great Runners Food
    - Packed with vitamin E, niacin,

    folic acid, protein, fiber and monounsaturated ("good") fats, peanut butter

    just might be the best runner's food on the planet.

  • Eat Smart on the Road
    - Whether you're driving cross-country or

    just to a nearby state for a race weekend, these five tips will help you eat

    right along the way.

  • Try a 'Three-Lap' Workout
    - Running 1200's (three times around

    the track) is a great, often-overlooked way to boost your aerobic capacity.

    Start with these five workouts.

  • Strength Train in Sun (with video)
    - Outdoor circuit workouts, or

    sessions that alternate running and resistance exercises, are a perfect way

    to build strength.

With a 5:30am start wave on 7/29, it's exactly less than 7 days for my race to


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