en.ter.tain.ment

Dear Mr’s. West and Williams. Thanks for your originality and imagination…

.vivid.

 

1/2 Mara

101 motivational tips from Beginners Running Guide, pt.6…

51. Ramp it up

“If you live in the flatlands, you’ll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities (umm no), though they pose obvious safety problems. You may want to invest in a treadmill.” –Bob Glover, runner/author/coach

52. Grab hold of the rope

“If you’re laboring up a steep hill, imagine that a towrope is attached to the center of your chest, pulling you steadily toward the top.” –Jeff Galloway

53. Lean on it

“When going down, I lean with the hill. I know I’m doing it right if I feel like I’m going to fall on my face.” –Ed Eyestone, RW columnist, coach, and two-time U.S. Olympic marathoner

54. Save something for the summit

“Don’t attack a hill from the very bottom–it’s bigger than you are!” –Harry Groves, renowned Penn State coach

55. …then take off!

“I’ve always found it effective in a race to make a move just before the crest of a hill. You get away just a little, and you’re gone before they get over the top.” –John Treacy, two-time World Cross-Country champion from Ireland

56. Make the switch

The difference between a jogger and a runner is a race-entry blank.” –Dr. George Sheehan

57. Get up to speed

“Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn’t scare anyone away–and it will improve your speed.” –Frank Shorter

58. Just “Q” it

“Quality counts, if you want to stay fast. Don’t do all your workouts in the comfort zone.” –Ken Sparks, Ph.D., top masters marathoner

59. Stay in control

“Run your own race at an even pace. Consider the course, the temperature, the weather, and most importantly, your current level of fitness.” –Marty Liquori

60. Be flexible (or else)

“The idea that you can’t lose contact with the leaders has cut more throats than it has saved.” –Arthur Lydiard

to be cont…