Interval training

Has anyone seen a good interval training program online? I think that will be the trick for me to get faster but I am looking for something well defined and geared for a marathon.

Runner Number

I figured that I would post in the main part instead of the comments. I want to be runner #1. Unless I have to fight someone. Then they can have it. Brian was looking at something in Van 1, and we would like to be in the same chase vehicle.

Runner Numbers

Happy Independence Day everyone. Melissa and I finally got a flag. How patriotic are we, almost 8 years of marriage and we just now get a flag.

So we should probably be thinking of what runner we want to be. There is a pdf that can be downloaded of the legs from the ragnar site. http://www.ragnarrelay.com/lasvegas/racebook.pdf

I want to be runner 7.

Also, what is the plan on van 2? Are we gonna try dads van again?