| 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 | | 95.00 | 0.00 | 25.20 | 0.00 | 120.20 |
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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 |
| Speed work. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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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 |
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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 |
| 16x100m with 100m rest in between at controlled hard effort. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
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9 easy miles plus 1 last mile at sub 7:00" pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| 1500m, 800m, 300m with 100m rest in between at controlled hard effort. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
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3x400m @1:44”, 1:45” , 1:45” with 200m jog to recover in between.
800m @ 3:24” with 400m jog to recover
1,600m @ 7:01” with 800m jog to recover
800m @ 3:26” with 400m jog to recover
3x400m @1:36”, 1:34”, 1:26” with 200m jog to recover in between
Ran at controlled hard to hard effort. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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15 miles easy run | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.20 | 0.00 | 8.20 |
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WU&CD 2miles
6.2 miles at 7:31” pace | | 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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t=60 degrees
2 miles WU & CD.
3 miles progressive run @ 7:35" AVG (8:01", 7:50", 6:55") . Last 800m was hard! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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T=70 degrees.
WU 2 miles. 2.5 miles of 30" fast then 90" slow. 2.5 miles tempo. Medium effort. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
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Last 20 miles at about 9:00" pace. Some miles at or below 8:00" /mile. Legs felt tired the last 5 miles especially in the last 2 miles. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| WU&CD 3 miles. 6x700m @ about 7:00" pace with 100m slow jog to recover in between. Ran at medium effort. Legs still felt tired from Saturday 23 miles run. | | Add Comment |
| | 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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10x200m @ 50”-40” with 125m jog to recover. Relax, enjoyable run. Ran mostly at medium efffort. Worked on form and turn over. Knees sore during warm up. OK after the warm up. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 95.00 | 0.00 | 25.20 | 0.00 | 120.20 |
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