Andi came home this morning happy about her run. She ran a loop from our house around Rancho Vista and back (which includes at least 3 progressively moderate hills in the second half of the run) and averaged 7:57 per mile. The course is 8.5 miles and she ran 1:08 (splits were 8:27, 8:28, 8:04, 8:11, 7:44, 7:45, 7:58, 7:30). The best part is she is staying healthy. Who designed her training program?
We have a group doing all or part of a 20 miler on Saturday. We are meeting at the aqueduct and 60th at 6:00am. Andi is running all 20 miles and could use some help getting through it. We will start with an out and back to 110th (13 miles), regroup and then continue for another 7 (direction depending on which way the wind is blowing, if there is any). The pace will be around 8:30-8:40.
Ryan Hall is running the Philadelphia Distance Classic (Half Marathon) this weekend. Flotrack posted an interval workout he did a month ago (10x800m with 1 minute rest @ 2:12!) up in Mammoth at the park where we took the boys when we visited a few months ago. See the video here.
Finally read this full text article from the Canadian Family Physician Journal titled "Exercise and Knee Osteoarthritis: benefit or hazard?" It is a great article and literature review on the subject.
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I would like to be there to help Andi get through her 20 miler, but I am running the Air Force Marathon on Saturday (as a workout to cross Ohio off my to do list). Hopefully all goes well for you guys tomorrow morning.
Karl...Great job designing the training program and my props to Andi for putting in all the hard work!
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