Download the Track Workout Schedule for 2011 to see this week's workout.

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By Patrick McCrann
Marathon Nation

For Active.com

A good Boston cycle will have three, maybe four long runs depending on how much time you have to train and your ability to recover.

A typical three-long-run schedule might be 18 miles, 20 miles, 22 miles, with each of these efforts separated by a shorter run with more tempo effort (approximately 12 to 14 miles).

A more advanced four-long-run schedule mile alternate 18 miles, 20 miles, 18 miles, 22 miles. In this case, the advanced athlete can pair the 18/20 and 18/22 weekends, separating these two week blocks with just one shorter weekend run as outlined above.

The Boston Taper

We generally recommend that your last long run is about 21 days out from race day ... (Read More)

By GINA KOLATA
NYTimes.com

My son, Stefan, was running in a half marathon in Philadelphia last month when he heard someone coming up behind him, breathing hard. To his surprise, it was an elite runner, Kim Smith, a blond waif from New Zealand. She has broken her country’s records in shorter distances and now she’s running half marathons. ... Read article

Learn about fellow CAA Members Robyn and Jackie.

Interested in adding cycling to your Summer workout? Read about the local group rides and discounts from area bike shops and clubs on our Bicycling Information page.

In today's Digest: Ryan Gosling wants to make you breakfast, one rockin' marathoner, and more: http://t.co/UcyVKRBO

VIDEO: Improve your balance and tone your abs in the most effective way possible: http://t.co/Pt1cYqEw

Use the USA Track and Field site to measure the distance of your run. It uses Google Maps and is free of any advertising.