We went to school together back when nirvana smelled like teen spirit and sharon stone made quite a name for herself. We were long distance rivals back when our definition of “distance” was two loops around our university campus around the college of commerce building, along the back entrance, left along the high school,through the football fields, around the architecture and fine arts building before returning to the start line.The cognitive learning theory it was maybe a total of 6 km…possibly. He won it one year and I took it the next year.

My first marathon was the 1997 la salle banks chicago marathon.The cognitive learning theory I was 25 years old then. It was the natural progression for me from the 5K’s, 10K’s and half-marathons I have been doing since 1995 when I settled in chicago from the philippines.The cognitive learning theory I was pleased to have finished the 1997 marathon in 4hours and 55minutes without formal training. I have been running at least one marathon a year since.The cognitive learning theory I have gotten better that my finish times improved to 3:54 over the years.

The first thing we did was to establish in number exactly where I am in my running ability.The cognitive learning theory he sent me a questionnaire asking about my personal best in different distances and how long ago they were ran, among other things. In my own words and in writing, he asked for my personal goal and when to accomplish it.The cognitive learning theory my personal goal was to run the october 2016 chicago marathon in 3:15. At the start of the training, paces were run with the goal of dropping my current personal best to 3:20 with the intent to push for 3:15 depending on my performance.The cognitive learning theory

Hal higdon marathon program is a downloadable pdf file. I get the entire 18weeks running schedule. It was up to me to execute and keep track of my miles.The cognitive learning theory on the other hand, stan and I communicated weekly via email. I got immediate corrections and clarifications. He got timely feedback on how I am progressing and he was able to adjust the intensity of the training appropriately.The cognitive learning theory that was how by week 8, he was pushing me harder toward the goal of 3:15. Furthermore, a phone call 2 days before the race solidified the plan to push for 3:10 to improve the chances of getting accepted to race in boston.The cognitive learning theory

My previous training regimen relies mostly on distance ran and average pace. Stan put me in a program with a healthy mix of hill sprints, aerobic runs, lactate threshold, tempo, interval runs, marathon pace, half marathon pace, 5K pace, 10K pace, and mile time trial.The cognitive learning theory from the racing team, I also got training paces for 100m, 200m, 400m, 800m and 1600m. A clear understanding of each of these paces in its theoretical sense and execution either on the track or on roads is a must for the desired physiological changes in the muscle, various energy system and mental state to occur.The cognitive learning theory

Needing to know only the distance and my average speed in my previous training program, I was able to get by with a $35 timex from walmart, an excel spreadsheet, and a mapmyrun account as my training tools.The cognitive learning theory when stan introduced timed runs on varying paces, I struggled with tracking my progress. That’s when I decided to invest on a second hand garmin forerunner I got for $80 on craigslist.The cognitive learning theory there was a week of learning the settings, programming and fit on my wrist then it was smooth sailing thereafter.

It became an unspoken rule between stan and I that when he sends me the weekly schedule, the runs on hard effort days are always bracketed by 2K easy runs.The cognitive learning theory this was not so in my previous regimen. If the sunday run called for 20miles at race pace, I would start the first mile already at 7:27 min-mile then fade away to 9:00’s by the time I get to the 12 th mile.The cognitive learning theory

My previous training program called for 3weeks of 50mile week separated from each other by one week of 36mile recovery week. A 50 mile week is tue5miles-wed10mile-th5miles and a back to back 10 and 20mile runs on the weekend.The cognitive learning theory in stan’s customized program for me, there were 5 fifty-mile consecutive weeks. Because each week was given to me either on sunday evening or monday morning, the training volume did not become overwhelming.The cognitive learning theory

Being a member of a racing team gave me 3 opportunities to be a pacer. These gave me the practice of preparing for a race, waking up early, driving to an event site on time, managing my nerves while in the start corral, and most importantly being aware initially of how a certain pace feels like then letting the body go on cruise control later in the race.The cognitive learning theory

I would usually reach the peak of my training 3weeks before the race, then drastically reduce the intensity. Stan placed me on a 3week adaptive running academy tapering strategy.The cognitive learning theory it called to sustained intensity on the medium distance runs. Taking this cue, I also increased the intensity of the aerobic runs from the recommended 8:17minute-mile to 7:45-7:50 range.The cognitive learning theory as they got easier, I was also able to increase my half-marathon pace from the recommended 7:08 to the range of 6:30 and 6:50min-mile. On the last hard effort, wednesday before the sunday race, I ran a 3minute all-out effort and clocked myself at 5:45min-mile.The cognitive learning theory

Part of the adaptive running academy taper strategy is a rigid race week schedule of training runs, managing big city marathon race logistics, food, drinks, nutritional supplements and over the counter drugs to take and sleep-wake cycling.The cognitive learning theory this schedule diverted me away from the festivity-oriented side events that the race organizers, friends, or running groups might offer. I made this schedule known to my family.The cognitive learning theory this allowed my wife and two teenage children to participate in their own activities also.