 remember to stop and pat yourself on the back or shout it to the world when you hit that “mileage PR” each week. This is your journey and the joy is in the movement. The race is the icing and of course the celebration toast downtown!
I cannot wait to see you all on May 4th as you cross that finish line, with your arms in the air! You just might find me there, dancing after all.
Happy Training!
Coach Aimee
In case you wondered, here’s that Mia Hamm poem. I think it applies to running as well. Thanks to blogger Stacy Hall at for sharing her copy of the ad, since mine is long peeled from that bedroom wall. I’m not really sure that Mia Hamm actually wrote this, but I cannot find who else did so I’m going with it (unless it was a Nike copywriter).
When you were a child your mother thought,
As mothers sometimes do,
That you were strong enough
And sure enough
To someday be a dancer.But when you were five
Or was it six or was it nine
You didn’t want to dance,
You couldn’t bear to dance
Unless you were dancing in the grass,
And dancing in the mud
As children often do
As children often do.And then your father kicked you a ball.
And the ball was the shape of the whole wide world to you. And now if you see green you can only think of one thing to do. And the world slips away from your feet. And the sky slips down into your arms.
To be who you want.
To go where you can.
What is run/walk?
It’s the third week in January and Cap City Quarter and Half Marathon training are officially under way. I get questions all the time about how to transition from walking to running and how to start increasing your mileage. We have programs for both the half and quarter marathons on the Cap City Training page, for both beginners and intermediate runners. Even with those, I really like the run/walk approach when you are training for a new distance. Our schedules are set up so that you can run, walk, OR run/walk them to get ready for the races in May. The big question is What is Run/Walk? I am re-posting this discussion from last year, because I think it helps answer some of those questions. Enjoy!
The easy answer is any combination of running and walking to cover a specific distance, for whatever reason. Many use it as a transition between walking and running, by slowly increasing the amount of running time in a given workout. It can also be used as a strategy to train and complete a 5k, half marathon, marathon, even Ironman distances! I personally have trained for and completed my most recent marathon leg of an Ironman this way, starting with a 10 minute run/1 minute walk segment. It is often called “The Galloway Method” after Jeff Galloway who promotes it as a primary training plan. It works! It works for experienced folks and those who are new to running and walking. If you train this way, I guarantee you are in good company and believe me you ARE a runner! Your medal is the same no matter how you get to the finish line!
How do I choose my run/walk segments?
We are going to use it as one option to train for and complete The Capital City Half Marathon and Quarter Marathon. If you are new to running, this is a really good option. If you are currently able to complete 2 miles 3 times per week or more, then this is a good plan for the you for the half. If not, consider the quarter marathon or 5k and shoot for the half marathon next Spring! We are going to have three options, but you can adjust the run/walk segments to your fitness needs. My options are 1) 3 minute run/5 minute walk 2) 5 minute run/3 minute walk and 3) 10 minute run/1 minute walk. Which one to choose? I suggest that if you have not run more than 2 miles in the last 3 months, then start with #1. If you have run more than 2 miles but not more than 5 in the last 3 months, then start with #2. If you have run 5 miles or more in the last 3-6 months, then try #3. You can always change the run/walk segment times as your fitness needs and goals change.
Easy running defined
The idea is that you are able to run and walk in what we call “easy” mode. This means only that your effort is such that you can talk in complete sentences throughout your entire workout. If you are only able to grunt a word or two, you should slow down in the running segment and/or increase your walk segment time (or both). I will repeat this easy running discussion so many times over the course of your training that you may get sick and tired of hearing it! It’s really important though as often runners want to train harder and harder every time, however that often does not lead to fitness gains and can lead to injury, fatigue, and disenchantment with the sport. Run easy as you build miles and choose the run/walk segment that works for you!Legion Loyalist makes for a surprisingly effective finisher here. First Strike, Trample, and tokens can't block (out of nowhere thanks to haste) for only gets the job done with a big token army.
Goblin heavy has tribal lords, tokens etc.
Akroan Crusader / Foundry Street Denizen is cute with entries like Rile and Collateral Damage and might find a go-wide plan.
Flameblade Adept / Hollow One discard matters with Insolent Neonate / Merchant of the Vale is a thing.
Otherworldly Outburst and Skin Invasion Flip might see play in a creature-heavy meta. Thud might just be the best burn spell in the format, depending on how removal looks.
Thank you Wolfpig for all of your helpfull suggestions, but unfortunately, most of them are out of my budget. Sorry if I had you confused with Legion Loyalist, but I hadn’t realized that it was a whole 3$. I’m currently trying to keep every card under 1.5$ (With the exeption of Krenko). Thanks for showing me Flame Slash though!
Last_Laugh I've intentionally tried to not include any infinite combos, but feel free to do so in your build.
Goblin Bombardment is a generally good sacrifice outlet and i'd recommend it. i've just opted for a different selection of sac outlets.
Legion Loyalist definitely adds some good combat power to the board. i'll think about it. my initial thought is that he's a better fit for a slightly different version of the deck than what I have, but i can definitely see him being quite useful.
A little late to the party... but oh well.
Goblin Bombardment also enables an infinite damage combo in your current build. Mikaeus + Glen Elendra + Bombardment. I've never resorted to it personally but it's there.
Not sure if I've ever posted a link to my list but here goes. Upvotes on any of my decks are appreciated. Every Masochist Needs a Marchesa To Love Them. Our lists have a pretty similar focus but there's a few gems to be found like Legion Loyalist. This 1 drop is amazing in Marchesa thanks to having haste. First Strike + Trample for your entire team out of relatively nowhere does wonders here.
dingusdingo on I think Eldraine’s Fervent Champion...
Lets math it.
Fervent Champion gains effectiveness by having multiple Knights. Lets assume Fervent is the only Knight in your deck and you're running 4 of in a 60 card deck.
So if you could errata the Knights P/T to decimals, it would (effectively) be a 1.1/1.1. Does it deserve a deckslot for that power increase over say the utility of Fanatical Firebrand or Legion Loyalist? Depends on what you want for your deck I suppose. Personally in this scenario I advocate for the slot of the Firebrand, I think the pinging to remove 1 adds much more utility than the 10% expected value on the attacks from the knight.
Having Fervent be a 1.5/1.5 is a significantly better than a 1.1/1.1. This does require you to run knightsgoodstuff.dec, so this is a card that will probably return in the future with the printing of a NEW knight that burn would run over Monastery Swiftspear or Goblin Guide.
The other scenario I foresee this card rising to prominence is if Wizards smokes meth and prints a card that is Pyrite Spellbomb stapled to Bloodforged Battle-Axe with an equip cost of 3.The Sensing suite by Honda has become one the first points of contact Malaysians have had with driver assist or active safety features, at least when it comes to the mass market. However, some new additions are coming in that’ll take it even further. As a collection of technologies, it...
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