The Time Tested 2 Miler

Let me begin this week's post with a clarification... It was a beach on the island of St. John and the drink of choice was a Painkiller (a little fufu, I know).  The recipe is below (and highly recommended): 2 oz Dark Rum 1 oz cream of coconut 4 oz pineapple juice 1 oz orange juice nutmeg This is my first week back to running since Thanksgiving (perineal tendon tear), so it is nice … [Read more...]

For the Rest of Us…

Lunch with Eric today consisted of 4 x Pale Ale’s and 4 x margaritas on a beach in St. Thomas. For the rest of us… (According to Dave E.) We ran a 1.5 mile warm up, then hills in the park. Bill wanted to mix it up a bit so we ran the hill up to the gazebo 4 times, the hill next to the sledding hill 3 times and finished with a ¼ mile run up to MacArthur on the north side of the park. We … [Read more...]

One Mile. Up-tempo.

Today's "Tuesday" workout took place on Wednesday.  This is a lunch-run first.  It seems our two fearless leaders (Dave and Bill) were absent at the start yesterday.  Dave had excused himself an hour before the run (something about a chair) and Bill had previously stated his tardiness ahead of time.  On the way to the boulevard, Alex postponed the Tuesday run until Wednesday. Today's run was a … [Read more...]

Today’s speedwork

The workout started (as usual) from the YMCA at Noon.  An easy run to Washington Park is used as the warmup.  Today's speedwork involved hard-paced intervals of 2 minutes followed by 2 minutes of recovery pace.  The route was one complete loop in Washington Park (2 miles).  The purpose of the workout is similar to that of the modern Fartlek (simply a continuous run of a drastically varied … [Read more...]

The First Tuesday Speedwork of 2009!

This week's workout started at the YMCA at Noon.  This will be the standard starting place until sometime in March when we switch the speedwork to the track at Springfield HS.  We leave the YMCA when the Cathedral Bells strike Noon. The warmup was the standard run to Washington Park.  [The Washington Park Blvd. is a good place to meet the group if you can't make it to the Y at Noon]  The … [Read more...]