I had a very good long run of 11 miles today [1/29] – I met my pace goal and finished with a strong last 2 miles. I ran my 11 mile run in Coronado which duplicates the course that I will be running in Copenhagen – a flat pavement with no hills. As part of my preparation for the Copenhagen marathon I duplicated the Copenhagen marathon water stop locations and took water at miles 3, 5, and 8.
After the run I rehydrated by drinking some water and then I went through my stretching routine where I focused on my hamstrings, Quads, and IT Bands. Once I was done I replenished my body by having a banana and drinking Chocolate milk – I make my own Chocolate drink by mixing Hershey’s sugar free chocolate syrup with fat free milk. Once I got home I iced my knee that I injured in the Antarctica marathon last February.
Once I feel that my knee is completely healed I will start running some 5k and 10k races and maybe even a half marathon as part of my training program – I will let you know how I do in the races.
Week 4 Training Program Results: [1/23/012 to 1/29/012]
My training program, and miles run each day, for the week was as follows:
M: Cross Train-stationary bike, weights, core & hip strength exercises
T: 3 miles speed runs
W: 6 miles easy run
TH: 4 miles hill repeats
F: 4 miles easy run
S: 11 miles Long run
S: Rest
Total miles run over the Last 14 Years: [23,593]
For week 4 of my Copenhagen marathon training program I ran a total of 28 miles which gives me a total of 23,593 miles run [races + training] over the last 14 years. I now only need to run 1,308.55 miles over the next 336 days to meet my goal of running more miles than the circumference of the earth [24,901.55 .00].
Total money raised for kidney cancer research:
Over the last 14 years I have raised $83,805.00 for kidney cancer research in memory of my brother John. I only need to raise $16,195.00 by December 31, 2012 to meet my commitment to raise $100,000.00 for kidney cancer research. If you would like to join the 1,085 people who have donated to such a worthy cause over the last 14 years please click here.
You can follow my weekly progress on:
Twitter [http://twitter.com/bobrebello],
Facebook[http://facebook.com/Worldwidemarathons]
Have a great day,
Bob Rebello
