Day 13 and the end of week #2. Since we were in the midst of a lake effect snow band (see Welcome to Sam Spritzer’s Picture Site), the long run of 12 miles had to be done on the dreadmill.…
Author: Sam Spritzer
Day 12….
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Day 12….another rest day before the long run tomorrow which will consist of 8 at easy pace and then 4 at marathon pace. Should be fun! 1800 yards in the Y pool this morning was quite refreshing. The mornings are…
Day 10 and 11…
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Ok….so I am slacking and combining 2 days. I could just say day 10 was an off day and leave it at that. Actually, I hit the pool while Steph tried out the treadmill as she recovers from her fractured…
Day 9…
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Day 9…is called “track” day since it consists of a structured workout. In this case, 60 minutes of easy running including 5 – 3 minute tempo runs with 1 minute jog in between. Easy is at 9:13 while tempo is…
Day 8…
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Day 8 and the beginning of week #2…17 weeks to go! I am ramping it up this week by increasing the mileage. MILESTONE! The registration form is in the mail! Anyway, today was an easy 4 with 1.5 warmup /…
Day 6 and 7…
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Day 6 – this is the day for that once a week long run. While it was a balmy 11 degrees outside with spots of black ice, it camaraderie among the Saturday morning crew more than makes up for it! We are…
Day 5…
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Another rest day but good for cross training day so this time it was 50 laps or 1,250 yards or approximately 0.710227273 miles in the pool. Some day…some day, I’ll be as good as Mark Spitz but for now, being Georgie…
Day 4…
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Thursdays are usually with a gang of runners known as the Thursday AM gang. We go out from Ed Youngs Plaza in Williamsville starting at 5:15 and cover anywhere from 6 to 8 miles. The air is fresh and clean.…
Day 3…
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Even on a rest day, the goal is always the same. This is my computer’s desktop; a constant reminder of what I am training for. Sentiment of the day…“Sometimes you eat the bear…. Sometimes the bear eats you. Tonight I’m…
Day 2…
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Some workouts are made to be “noted”…. The penciled parts is my progress. The upper right hand corner are those 8 sets of 1 minute pickups starting at 7.5 mph / 8:00 minute pace for 4 and then increase…