| Location: Austin,TX,USA Member Since: Sep 11, 2006 Gender: Unknown Goal Type: Unknown Running Accomplishments: Paul & Tam at Congress Avenue Mile: 5:46" 2004. Marathon: 3:44' Short-Term Running Goals: Run AT&T Marathon (Feb.18, 2007) in 3:30:59" to qualify for Boston. Long-Term Running Goals: Being healthy at 59... like Paul! Personal: Married, 2 kids, boy and girl. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 89.50 | 26.00 | 36.70 | 0.00 | 152.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| S10H. 6 miles easy run around neighborhood. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.10 | 0.00 | 4.60 |
| S8H. Noon @ YMCA WU 1.5 miles Ran 5K @ 6:58” pace (PR). It was a very tough challenging run. I had all the reasons not to do it today: It was my lunch break; right knee was tender during warm up; 4 days off during the holidays; tomorrow is our weekly quality work out; 20 miles run at 8:00” pace this coming Sunday; last but not least the thought of running 3.1 miles under 7:00” pace seems SO intimidating (7:00” pace is my 1 mile repeats pace). After 1.5 miles warm up, I took a short break, drank some water, did some serious soul searching and decided to do it. It was a tough run even during the first mile. And it was getting harder as the run progressed. The legs were up to the task but not the heart and mind. Toward the end of mile two, I was breathing pretty hard and really wanted to stop. It was my pride that kept me going and finally finished. At the end of the run, I felt like I could hold on to another lap at this pace if it was to qualify me for Boston. Mentally, that was all that I can take! Time predictor said to run a 3:30:00” marathon I will need to run 5K @ 6:55” pace and 10K @ 7:12” pace. Will try it before Feb. 18, 2007. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 4.00 | 0.00 | 0.00 | 7.50 |
| S7H. T=46 degrees, gray sky, windy, cold, and raining. Was thinking of going to YMCA for an easy run but could not bear the guilt so I ended up joining our group. Warm up & Drills 1.5 miles. Cool down 1 mile. Knee OK after a slow warm up and drills. The rain and wind finally stopped; there was light on the track; and the cool temperature suddenly made it a very pleasant day to run. 5 x [400m @ MGP, 400m @ 10K pace, 400m @ 5K pace à 400m jog to recover] . Ran MGP, 10K pace, 5K pace at about 7:40”, 7:20”, 7:00” pace with Joe and Scott, mostly at conversational/medium effort. Felt great. Good recovery from yesterday’s 5K run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| S8H. T=61 degrees. Nice. Ran 3 easy miles with Joe and Terry at local church in new shoes. Felt great. Ran up the hills at steady moderate effort. Jogged slowly or walked down the hills (just want to be careful). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 9.00 | 0.00 | 0.00 | 21.00 |
| WU 1 mile. 9 miles at MGP --> Got side stich, walked and jogged the last 11 miles. Total average pace 9:30". | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| WU, drills, and CD 2 miles. 2 miles easy run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| WU, CD 2 miles. 24 x100m, each with 100m jog to recover. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 3.50 | 0.00 | 4.50 |
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Noon YMCA.
WU 1 mile.
3.5 miles @ 7:13" pace. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Our run was cancelled due to severe weather condition. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| S7H. 34-37 degrees. 10 miles easy run, faster on last 3 miles.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 1.00 | 0.00 | 6.00 |
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S8H.
6 progressive miles on treadmil. Started at 10:00" pace, finished at 7:00" pace.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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S9H.
T=31 degrees.
Ran 7 miles around neighborhood: 6 progressive miles then 1 mile cool down. Felt great. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.00 | 1.00 | 0.00 | 5.00 |
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YMCA noon.
WU 1 mile.
Ran 4 miles: 3 miles @8:00” pace then 1 mile @ 7:00” pace. Felt great.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 3.00 | 0.00 | 0.00 | 23.00 |
| S6H. 23 miles training run.
T=38 degrees, sprinkling, and no wind. After 3 miles, ran with short sleeve tech Tee , tight, and double gloves.
Drank 3/4 gal of Gatorate on Friday and 1/2 gal on Sat. morning. Took 4GUs, 4 Cliff blocks during the run. There were also Powerade water stops at every 3-4 miles.
Started slowly then after 6 miles gradually picked up the pace. First 18 miles at 8:45" average running time. Faster on next 5 miles. Last 3 miles were at 8:00" pace or faster. Felt great even toward the end of the run. Finished the run without any cramping or feeling exhausted. Definitely my best and fastest 23 miles training run. Very encouraging!
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 8.00 | 0.00 | 10.00 |
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S7H.
T=45-42 degrees.
WU 2 miles. Next 8 miles at 7:43” average, mostly at threshold/controlled hard effort. Initially I was planning to run at 8:00” MGP.
Legs felt somewhat tired, still a good recovery from Saturday 23 miles run but definitely not 100%, very poor running form during the last 2 miles. I wanted to stop so bad at mile 6th when it got real dark and everyone started leaving (=:
It took a lot of mental effort to finish these MGP runs on Monday, especially after a 20+ miles weekend run.
Great training run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
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S7H.
T=48-45 degrees.
WU, drills, WD 4 miles. Right knee was sore but OK after 3 miles warm up.
5 x 1,200m @ about 6:45” pace with 400m jog to recover. Ran with Andy, mostly at threshold/controlled hard effort. Great work out.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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3 easy miles with Joe and Kerry. Knee sore. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| S10H. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.10 | 0.00 | 14.10 |
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S5H.
T=38-40 degrees. Sunshine, calm wind. Ran in short, tank top, and gloves.
Drank 1 gallon of Gatorade on Saturday and ½ gal on Sunday morning. Took 4 GUs: 2 at starting time, 1 at mile 4th, and 1 at mile 10th.
Warm up and drills about 1 mile.
Ran 3M half marathon at 7:27” pace average (PR). First half at 7:33” pace and second half at 7:22” pace.
It’s a fast course with a lot of gradual down hills. My previous half marathon PR was set at the same course 5 years ago when I ran at 7:45” pace. It was brutal the entire run and I thought I would collapse at the end. That year I also set my marathon PR at 3:44:45”.
This year it felt differently. I ran mostly at medium-hard to controlled comfortly hard effort. The pace that I felt I could sustain without breathing too hard and going into the oxygen debt. There were a few times during the first 3 miles that I started breathing heavily due to trying to keep up with someone who was running faster than I could. I chose to let them go, slowed down, and focus on maintaining my even running effort. Without the pressure of the pace group, I walked about 10-15 yards during water stops at every 2 miles, running up hills or down hills at my preferred speed, or speed up or slow down any time that I feel like it. At mile 10, since I have a lot of energy left, I was thinking of picking up the pace but decided not to. I was so content with my pace and my effort level that I do not want to risk it. At the end I believe I could run 3 more miles at this pace/effort level. Great run. Very encouraging!!!
This 3M half marathon is a fast course and it was part of the Freescale Marathon last year. This year, however, they had changed the Marathon course from a point to point to loop course. It is now a much hillier course. Most of the hills are from mile 7th to 17th.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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S7H.
Warm up, drills.
Legs felt fine, no ache or pain. Great recover from Sunday run. Was tempting to do MGP run but decided to reward myself by running with the group.
3 x 1000m at 5K pace with 200m jogs to recover.
Cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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S7H.
T=50 degrees.
WU, drills, CD for 2 miles.
12 x 300m @ 6:45” pace with 100m jog to recover.
Ran with Andy and Josh. The last 2 were hard due to lack of recovery. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 89.50 | 26.00 | 36.70 | 0.00 | 152.20 |
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