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My Cadence

My cadence and
I’ll tell you what
There’s no room for
Their nonsense and


I’m calling a
Quarter-beat so
There will be sweat
Their game all wet… 15 more words

03MAR2017 2 days until race day


Right now I am regretting those 4×20 RDLs. At least regretting the weight I chose. My hamstrings are rather sore but at least they should be good by the race day Sunday. 121 more words


Descending Long Intervals


  • 600 m run
  • Banded Fall drill
  • Pose-Jacks, 20 paces then run it out… twice!



Many the Miles

In the quest to become a better runner, I’m training for my first half marathon. My logic is that if I can complete a 13 mile race, then I’ll finally be able to RUN a 5k (since I have always walked a portion of every 5k I’ve done). 583 more words

Tempo and Race-Pace Work


  • 4 minute rising cadence run
    • Start at 90/180 and go up by 2-3 per side every minute
  • Twice
    • 15 air squats
    • 8 side lunges each way…
  • 90 more words

The (D)evolution of man...

I wake to sleep, and take my waking slow.   

I feel my fate in what I cannot fear.   

I learn by going where I have to go. 865 more words