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If you're checking out the blog because you've received a flyer at the ING Miami 5k Kickoff fun run this morning... welcome! Congratulations on a great race, too!

Take a few seconds and look around the site. You'll see some links on the right for past articles, you'll see some products I endorse, and you'll see some freybird.blogspot.com exclusive offers.

Again, give yourself a pat on the back for running a great race this morning. I have been involved in competitive sports from NCAA level basketball and swimming to half-ironman distance triathlons. By far, endurance running is one of the most significant physical challenges I have ever faced, so my hat is off to you runners!

I have a lof of respect for those of you who are starting training for the ING Miami Marathon, too. Good luck!

Feel free to leave some comments... What'd you think of the race? What was your time? I had a 22:30, did you beat me?

6 comments

Libby Maxim said... @ August 9, 2008 at 12:46 PM

thanks to Frey and his training schedule for me this summer, had my personal best in a 50 mile ride in PA, lots of hills, came in just under 13 mph and for me that is a huge gain, started the season at 9.0

followed all Frey's training advice

looking to hit 14 by end of October when i am doing a 100 mile ride in MD

Libs

frey maxim said... @ August 9, 2008 at 1:14 PM

Hey Libs - glad the rides are going well. I've always thought that focusing on one's 'pace' is counter productive. I mean, I ran the 5k in 22:30, which comes in just under 9mph, which is what you used to cyclce. So, I went pretty fast, right? No. The people who win local 5k's do them in around 17:00. I guess they're fast though, right? No, because the world record 5K is around 14:00. And, 14:00 for running 5000m works out to about 14mph, and we're back to your cycling pace.

Libby Maxim said... @ August 9, 2008 at 5:18 PM

i have to get faster Frey or when i do my Century, it will be DARK before i get back, as is it will take over 8 hrs!!

libs

frey maxim said... @ August 9, 2008 at 5:53 PM

No problem - I am just making sure you have an enjoyable century. Going longer - significantly longer - than you've gone before is a big enough challenge, so combining it with a new time goal can be a recipe for a hard bonk. I know you're a solid cyclist, and it means a lot to me to see you have a good century, that's all.

By the way, beating the darkness is a goal of many ironman racers. Few actually accomplish this - most amateurs finish in the darkness.

Libby Maxim said... @ August 10, 2008 at 6:38 AM

funny about the darkness goal,yes, that will be my goal,

remember i ride smart Frey, i do everything you say and so far it has proven to be a solid approach

thank

lib

Libby Maxim said... @ August 10, 2008 at 2:53 PM

hey frey

did a flat 55 mile ride today at 15 mph, racing a huge thunderstorm which provided much incentive

lib

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