BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//Hermes//Runna and Races//EN
CALSCALE:GREGORIAN
X-WR-CALNAME:Matt — Runna & Races
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_11_LONG_RUN_0
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261029
DTEND;VALUE=DATE:20261030
SUMMARY:🏃 21mi Race Practice Long Run • 21mi
DESCRIPTION:Long Run • 21mi • 3h0m - 3h20m\n\n3.5mi at a conversational pace\n6mi at 8:50/mi (your target Marathon pace)\n3mi at a conversational pace\n5.5mi at 8:50/mi (your target Marathon pace)\n3mi at a conversational pace
END:VEVENT
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_11_EASY_RUN_1
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261031
DTEND;VALUE=DATE:20261101
SUMMARY:🏃 6.5mi Easy Run • 6.5mi
DESCRIPTION:Easy Run • 6.5mi • 55m - 1h10m\n\n6.5mi easy run at a conversational pace (no faster than 9:00/mi). This is a limit\, not a target - run at whatever pace feels truly easy!
END:VEVENT
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_12_EASY_RUN_0
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261102
DTEND;VALUE=DATE:20261103
SUMMARY:🏃 6.5mi Easy Run • 6.5mi
DESCRIPTION:Easy Run • 6.5mi • 55m - 1h0m\n\n6.5mi easy run at a conversational pace (no faster than 8:55/mi). This is a limit\, not a target - run at whatever pace feels truly easy!
END:VEVENT
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_12_LONG_RUN_0
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261104
DTEND;VALUE=DATE:20261105
SUMMARY:🏃 17mi Long Run • 17mi
DESCRIPTION:Long Run • 17mi • 2h30m - 2h40m\n\n17mi at a conversational pace
END:VEVENT
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_12_TEMPO_0
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261107
DTEND;VALUE=DATE:20261108
SUMMARY:🏃 Progression Run • 5.5mi
DESCRIPTION:Tempo • 5.5mi • 45m - 50m\n\n1mi warm up at a conversational pace (no faster than 8:55/mi)\n\n1mi at 8:15/mi\n1mi at 7:55/mi\n1mi at 7:40/mi\n0.5mi at 7:25/mi\, 90s walking rest\n\n1mi cool down at a conversational pace (or slower!)
END:VEVENT
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_13_EASY_RUN_0
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261109
DTEND;VALUE=DATE:20261110
SUMMARY:🏃 6mi Easy Run • 6mi
DESCRIPTION:Easy Run • 6mi • 50m - 1h0m\n\n6mi easy run at a conversational pace (no faster than 8:55/mi). This is a limit\, not a target - run at whatever pace feels truly easy!
END:VEVENT
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_13_LONG_RUN_0
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261111
DTEND;VALUE=DATE:20261112
SUMMARY:🏃 11mi Long Run • 11mi
DESCRIPTION:Long Run • 11mi • 1h40m - 1h50m\n\n11mi at a conversational pace
END:VEVENT
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_13_INTERVALS_0
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261114
DTEND;VALUE=DATE:20261115
SUMMARY:🏃 Mile Up & Overs • 4.5mi
DESCRIPTION:Intervals • 4.5mi • 40m - 50m\n\n0.75mi warm up at a conversational pace (no faster than 8:55/mi)\, 90s walking rest\n\n3 reps of:\n• 0.25mi at 8:35/mi\n• 0.25mi at 7:10/mi\n• 0.25mi at 8:35/mi\n• 0.25mi at 7:10/mi\, 120s walking rest\n\n0.75mi cool down at a conversational pace (or slower!)
END:VEVENT
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_14_TAPER_INTERVALS_0
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261118
DTEND;VALUE=DATE:20261119
SUMMARY:🏃 Race Pace Mile Reps • 5mi
DESCRIPTION:Taper Intervals • 5mi • 40m - 45m\n\n0.75mi warm up at a conversational pace (no faster than 8:55/mi)\, keeping things easy\n\n1mi at 8:50/mi\, this is your target Marathon pace\n\n0.25mi at a conversational pace\, keep this super easy to recover for the next interval\n\n1mi at 8:50/mi\n\n0.25mi at a conversational pace\, keep this super easy\n\n1mi at 8:50/mi\n\n0.75mi cool down at a conversational pace\, or slower! Keep this super easy like you did for your recovery between the intervals
END:VEVENT
BEGIN:VEVENT
UID:UPCOMING_PLAN_WORKOUT-22e5bd5e-1d65-45bd-8aab-537948f05f95_plan_week_14_RACE_0
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261122
DTEND;VALUE=DATE:20261123
SUMMARY:🏃 AACR Philadelphia Marathon • 26.2mi
DESCRIPTION:Race • 26.2mi • 3h47m - 3h56m\n\nMarathon race at 8:40-9:00/mi
END:VEVENT
BEGIN:VEVENT
UID:philly-10k-2026@hermes.local
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20260823
DTEND;VALUE=DATE:20260824
SUMMARY:Philly 10K
DESCRIPTION:Philadelphia\, PA — Goal: finish strong. ✅ Registered.
URL:https://www.thephilly10k.com/
END:VEVENT
BEGIN:VEVENT
UID:mel-williams-50k-2026@hermes.local
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20261213
DTEND;VALUE=DATE:20261214
SUMMARY:Mel Williams Memorial Seashore 50K
DESCRIPTION:First Landing State Park\, Virginia Beach\, VA — Two-loop trail course · 8-hour cutoff · cupless race. ⚠️ Not yet registered — signup price increases after 8/31.
URL:https://runsignup.com/Race/VA/VirginiaBeach/seashore50K
END:VEVENT
BEGIN:VEVENT
UID:austin-marathon-2027@hermes.local
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20270214
DTEND;VALUE=DATE:20270215
SUMMARY:Ascension Seton Austin Marathon
DESCRIPTION:Austin\, TX — Sunday Feb 14\, 2027 · rolling hills\, live music\, downtown Capitol finish. ✅ Registered.
URL:https://youraustinmarathon.com/
END:VEVENT
BEGIN:VEVENT
UID:la-marathon-2027@hermes.local
DTSTAMP:20261029T203252Z
DTSTART;VALUE=DATE:20270307
DTEND;VALUE=DATE:20270308
SUMMARY:ASICS Los Angeles Marathon
DESCRIPTION:Los Angeles\, CA — Sunday Mar 7\, 2027 · iconic LA course\, big crowd support. 🤔 Considering — not registered.
URL:https://www.mccourtfoundation.org/event/los-angeles-marathon/
END:VEVENT
END:VCALENDAR