| 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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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 48.00 | 11.00 | 6.00 | 5.00 | 70.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| Monday night at McNeil HS | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 8x200m hills plus 8x100m hills. Temp=92 degree. 80-85% effort | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| T=81 degrees. Ran 4 miles with Karen F. and Don S. and then another 10 miles with Rogue group. Picked up the pace on last 3 miles. Average=10"/mile | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 3.00 | 0.00 | 9.00 |
| AM: Work out at YMCA. Warm up 1 mile. Ran 3 miles @ 7:24" pace. Legs=91%, Heart=92%, Mind=95%!!! the 2nd mile is mentally hard. Comfortably hard but controlled breathing. I am ready to go to 7:18" 3 miles training run next week. PM: T=95 degrees. Warm up 1 miles. Drills. Ran 3 miles progressive run with Karen and Paul at about 8:00" pace at 85-90% effort. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Morning work out at YMCA: 3x[(15x65 lbs)+(12x85 lbs)=(10x95 lbs)]. Plus 5x20 sit ups. No running today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| Temperature = 92 degrees. Warm up 1 mile. Drills. Ran 2 miles time trial at 6:50" pace at 100% effort. It's 22 seconds faster than last years 2 miles time trial. Felt somewhat tired before the run (Was not 100% recovered from Monday double workouts). I believe I could have run at 6:45" pace if I was fully rested. Andy dropped back after leading for 1 mile (not feeling well the last 2 days). Started leading Joe on last 300m. Race predictor said 6:50" for 2 mile is potentially a 7:04" 5K or 3:36:08" marathon! Suddenly the possibility of running 3 miles at 7:00" pace is very real. Something that has never occured to me!!! Very encouraging (=: | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM:Work out at YMCA: 3x[(15x65 lbs)+(12x85 lbs)+(10x95 lbs)]. Plus 5x20 situps. PM: Temperature = 95 degrees. Ran 10 x (200m + 100m) hills at 80% of effort. Feel great. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Morning work out at YMCA: 3x[(15x65 lbs)+(12x85 lbs)=(10x95 lbs)]. Plus 5x20 sit ups. No running today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| Got 6.5 hours of sleep. Run 14 miles toward Mt. Bonnel and back. Temperature = 82 degrees. Started with front group on first 4 miles at about 8:00" pace. Way too fast for a long run. Ran with Bruce about 9:00" last 10 miles. Heart OK, legs are still not 100% recovered from double workouts on Monday and 2 miles time trial on Wednesday. It would be very hard mentally and physically to run the last couples miles at MGP today. Overall, it's good 90% effort training run. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Got 12 hrs of sleep plus 1/2 hr nap time in the afternoon. Feel great. Relaxing day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.00 | 1.00 | 4.00 |
| Got 5.5 hrs of interupted sleep AM:Work out at YMCA: 3x[(15x65 lbs)+(12x85 lbs)+(6x105 lbs)]. Plus 5x20 situps. PM: T=88 degrees, cooler, not as hot. Felt strong during 1 mile warm up. Drills. 4 x (400m+200m) with 100m recovery jog in between. AVG.92"/400m and 42"/200m. Effort level:90%, 92%, 94%, 98% Kept up with Andy! Passed Joe and Bill. Feel great. Good but challenging workout! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Morning work out at YMCA: 3x[(15x65 lbs)+(12x85 lbs)=(6x105 lbs)]. Plus 5x20 sit ups. No running today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| Got 7 hrs of good sleep AM:Work out at YMCA: 3x[(15x65 lbs)+(12x85 lbs)+(6x105 lbs)]. Did 8 repetitions on last 105 lbs. Plus 5x20 situps. PM: T=95 degrees Warm up 1 mile. Drills. Hamstrings are sore from yesterday 20 plunges! Will start doing more of this after 10K race this Sunday. Ran 4 alternate miles @8:22" and 8:12" pace with Andy. AVG=8:17" pace. 85-90% effort. Could have run 2 more miles easily but Andy, Paul, and Joe all stopped! Warm down 1 mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Got 8 hrs sleep! AM: Work out at YMCA: 3x[(15x65 lbs)+(12x85 lbs)+(8x105 lbs)] Plus 5x20 situps. PM: T=87 degrees. Felt great! Ran about 4 miles which covers 6[200m+100m] hills at 75-80% effort. Take it real easy for Sunday 10K race. Felt great. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Work out at YMCA: Jog and walk 1 mile. 3x[(15x65 lbs)+(12x85 lbs)+(6x105 lbs)] Plus 5x20 situps. 15 min. streching. PM: No running today | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| OFF | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 48.00 | 11.00 | 6.00 | 5.00 | 70.00 |
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