Leo J. Surprenant Content Library

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Looking forward to join Olympic Gold Medalist Rafer Johnson this Sunday, April 19, 2009 for "Victory for Victims." This will be a fun race! It is an honor to run for charity!

Franklin D. Roosevelt wrote "The only thing we have to fear is fear itself." I have just one more week and then I run my first marathon.

Running last night at the beach was more of a challenge then I wanted. The cold temperature took its toll on my knees. I had to walk 30 minutes after mile 4.

The time has come for my third marathon. The weather is a bit warmer. No time to think but try to stay focused. The last two marathons were a great way to learn the respect and determination that a long distance runner endures.

MY MARATHON DECLARATION
I'm a runner
I will run
I am strong
I will survive

It was a a hot race on Sunday, April 19, 2009 for "Victory for Victims." It was great to meet and shake hands with Olympic Gold Medalist Rafer Johnson! "That was cool !"

Lore of Running-4th Edition By: Timothy Noakes, MD
I just heard of this book and it was recommended to me from a Boston Marathon Runner. The book reviews are good and I was told that this book gives you incomparable detail on physiology, training, racing, injuries, world-class athletes, and races.

Leo J
MARATHON TRAINING SCHEDULE
HARD CORE - POWER TEMPO

Coach's Notes:

Warm up for 10-15 minutes or more. Gradually build intensity from an easy jog for several minutes, eventually adding 4-5 high-intensity bursts lasting from 15 to 30 seconds. The warm-up should elevate your heart rate substantially, increase your breathing rate, and activate a sweat response. As you begin your workout, pace yourself to finish faster than you started.

I ran the Carlsbad Marathon on 1/25/09 and I finished!

Ok, I never walked in any race but this one made me realize that my body could only run up to mile 19-20 "The Wall" Oh no, I never walk, but my lower calf/ankle muscles went soar. Some walk and running- to the end for the finish line. That is Ok I can train for my next marathon. I think I can do better. I wont stop.

SPLIT TIMES
15K:1:33:30 Pace: 10:02
22K:2:19:14 Pace: 10:10
19.6 Mile:3:35:31 Pace: 11:00 "AHHHHHHHH!!!!!!!!!!!"

Three more week and I run my first marathon. The Mileage Buildup Schedule has been more mentally rewarding than physical. I feel good now and I think I will finish the 26.2 miles. I have spent one year of preparation for this race. This is not just a race to me, but a lifelong dream. My time has come and now it's time to run!

I finished my first marathon at Carlsbad! I am in pain! I will be back later to share with you my story. I am now a real Marathoner!

Walking feels good. Still recovering from the Pasadena Marathon!

The time has come for my third marathon. The weather is a bit warmer. No time to think but try to stay focused. The last two marathons were a great way to learn the respect and determination of the pain that a long distance runner endures. "I am a runner. I can do this. I will run. I am strong. I will survive. Oh God give me the power to do my best. I will..." -Leo J

The time has come for my third marathon. The weather is a bit warmer. No time to think but try to stay focused. The last two marathons were a great way to learn the respect and determination of the pain that a long distance runner endures. "I am a runner. I can do this. I will run. I am strong. I will survive. Oh God give me the power to do my best." -Leo J

The time has come for my third marathon. The weather is a bit warmer. No time to think but try to stay focused. The last two marathons were a great way to learn the respect and determination of the pain that a long distance runner endures.
MY MARATHON DECLARATION
I am a runner. I can do this. I will run. I am strong. I will survive. Oh God give me the power to do my best. -Leo J

The time has come for my third marathon. The weather is a bit warmer. No time to think but try to stay focused. The last two marathons were a great way to learn the respect and determination that a long distance runner endures.
MY MARATHON DECLARATION
I am a runner. I can do this. I will run. I am strong. I will survive. Oh God give me the power to do my best. -Leo J

The time has come for my third marathon. The weather is a bit warmer. No time to think but try to stay focused. The last two marathons were a great way to learn the respect and determination that a long distance runner endures.

MY MARATHON DECLARATION
I am a runner. I can do this. I will run. I am strong. I will survive. Oh God give me the power to do my best. -Leo J

After getting over my common cold, I went running again for my marathon training. I went running last night on the treadmill for the first time in a week. The weather here in Los Angeles has cooled down a bit, and sometimes it’s just nice to run inside, instead of freezing outside. I did a high intensity interval workout on the treadmill last night, running for about twenty minutes. Man was it tough! I can feel the results of not working out after being sick.

Last night I decided to get out and run on the bike path at the beach. So far I feel good and as far as last night goes...it was a good run. Not a great one, but a good one. About 4.5 miles covered in 60-degree temps through my city. Conditioning definitely suffered a bit due to the time off, but we'll get it fixed.

Gale Sayers wrote "I learned that if you want to make it bad enough, no matter how bad it is, you can make it."

Pasadena Marathon training is at night at the beach. The salty air and the sounds of crashing waves brings more mental focus. I feel more calm as I prepare for my second marathon!

Pasadena Marathon training is at night on the beach. The salty air and the sounds of crashing waves brings more mental focus. I feel more calm as I prepare for my second marathon!

Running last night at the beach was more of a challenge then I wanted. The cold temperature took its toll on my knees. I had to walk 30 minutes after mile 4.

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