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Jim Lombardi's Running I
started running in 1959 when I was a junior in high school. Later I became a member
of the cross-country and track teams at Gettysburg College. Since then I have
participated in many track, cross-country and road races from the half mile to
the marathon. My Workouts Send me email if you want to comment on my workouts or ask questions. If I know my workouts have been interesting or in some way helpful to you, I will do my best to keep them up to date. Ralph White is the head Track and Field coach at Williams College. Previously Ralph coached at Allegheny College and while he was in Meadville he helped locals like me. In my emails to him, I discuss my workouts starting in the Fall 2002 to the Fall of 2003. I have not included most of Ralph's replies, but you can be sure he is always instructive and supportive. To view my correspondence with Ralph White click here. You can read my key workouts after October 11, 2003 by clicking below. You may first want to read my notes on these workouts by clicking here. To view my workouts October 11, 2003 - Jan 16, 2004 click here. To view my workouts Jan 16, 2004 - March 19, 2004 click here. To
view my workouts March 20, 2004 - June 18, 2004 click here. To view my workouts June 19, 2004 - Sept 24, 2004 click here.
To view my workouts Sept 25, 2004 - Oct 25, 2004 click here
Interval Training I like interval training a lot and have been doing it for years. It certainly helps me get in shape or stay in shape for racing. I don't get tired of it because I always run somewhat slower in the beginning and try to go a little faster with each run or each group of runs. For me, being able to run quickly at the end of the work out is invigorating. Also, if I am having an unforeseen off day, I just stay at the slower speed I picked at the beginning and still do the workout without killing myself. Quite often I have talked to runners who have not tried interval training or who shy away from it because they don't feel comfortable doing it. If you are such a person you should read a 8 x 400m workout that utilizes the strategy of slower running in the beginning. This workout has been tried and tested and it is effective. I have written it for 2 runners working out together but similar schemes can by devised for one or any number of runners. If you are interested in reading the 8 x 400m workout click here. If you have questions or comments please email my by clicking here. ------------------------------------------------------------------------------------------------------------------- Since 1984 I have participated in many of the "Quad Races"; four 5km races that Mark Courtney organizes every summer. The Quad Races are a key component of Mark's "The Runner's High": Road Race Timing and Computer Services. The year 2004 marked 21 years of Quad Races and therefore the 84th race in this series. I used Mark's data to compile a list of Fast Races run by individual male runners over the 21 years:
To view the Fast Races list click
here. Running results for 2003-2004 can be found at the following links. I have run in many other races before 2003 and after 2004 that are not included below. Notes: | ||||
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