Tam's training for 3:45:00" in Feb. 2008

S7H.

T=60 degrees.

WU&WD = 3 miles.

5x1000m with 200m jog to recover.

Ran 5x1000m @ 7:07",6:58",6:32",6:12", and sub 6:00" pace. Stayed with Josh, James, and Mae until the last 150m. Ran at controlled hard 92-94% effort except in the last 1000m at 100% effort.

S7H.

T=65 degrees. Ran 4 miles easy with some hills with Joe, Angel, and Kerry. Knee was uncomfortable jogging down the hills but not hurting. Ran uphill at medium hard pace and easy on flat.

S9H.

S7H.

T=55 degrees.

Woke up at 5AM. Ran 6 miles real easy alone then joined Rogue group for another 11 miles. Ran with Mae, jame, and Josh the first 2 miles at 8:00" pace, too fast. Got side stitch for the rest of the run. Ran with Andy next 7 miles at about 8:30-9:00" pace. Could not keep up with Andy in the last 2 miles. Really struggle to finish. Physically felt tired the whole run.

S9H.

T=73 degrees.

Biked 15 miles around neighborhood. Same effort level as running at 10:00" pace.

Arms and back hate this excercise! Heart rate stayed low most of the time but legs do get tired. Good strenght building for quads and hamstrings. Knee is fine.

Wonder if it's true when they said for every 3 miles of biking is "equivalent" of 1 mile of running. If that the case, I guess I'll take credit for it (=:

S7H.

Noon @ YMCA. WU 1.5 mile, WD 0.5 mile.

Ran 5K @ 7:13" pace (PR).

Legs = 90%, heart = 93-95%, mind = 95%.

Finished in much better shape than three weeks ago when I ran 3 miles at 7:16" pace (I was totally exhausted at the end of that run). Legs & heart just seems a little bit stronger this time, and that made it easier on the mind (Less negative thought). Ran mostly at controlled hard/threshold effort. Could speed up on last 400m but chose not to. Good recovery from poor Saturday run. Very encouraging.

Hopefully in 3 more months I can run 3 miles at 6:55" pace.

S7H

T=85-75 degrees.

WU 2 miles with Paul @ 8:00” pace AVG, too fast! Drills.

Ran 4 progressive miles with Andy, Joe, and Bill at average 7:37" pace: 8:20”, 7:55”, 7:20”, 6:55” pace. WD 2 miles.

Ran mostly at medium to medium-hard effort except in the last 600m when speeding up to catch Joe in the last 200m.

Good training run.

S9H.

T=85-80 degrees.

4 miles recovery run with Joe, Angel, and Kerry. Right knee seems uneasy (but not hurting) going down the hills.

Good recovery from yesterday run.

S8H.

Ran 4 recovery miles around neighborhood.

S6H.

T=45-52 degrees.

WU 4 miles.

Ran 13.1 miles @ 8:01" pace.

WD 1 mile.

Right knee survives many steep downhills. Going down the hills at low speed, it was uncomfortable and a little bit painful but not too too bad (=:

Finished this race in much better shape than last year when I ran all out and finished at 8:11" pace.

My plan was not to race but running at a good decent effort (8:00" MGP) for 13.1 miles.

Ran first 12.5 miles at medium to medium-hard effort. Felt very comfortable at this pace/effort. Mild side stitch between miles 5 to 8 but it's not a factor. Ran conservatively up the hills and jogging down the hills. Immediately got back to MGP after the hills. Could have finished at 8:00" pace have they put up the 12th mile mark. And that broke my spirit. Discouraged and start slowing down in the last 0.5 mile.

Overall, an excellent training run (until I learned Jame have run this course 30 seconds faster than last year (=:)

Pluses:

Adequate sleep.

Plenty of time to warm up.

Ran hills properly.

Passed 93 person in the last 6 miles.

Minuses:

Did not hydrate enough the days before.

Forgot to take any GU during the race.

Started at midpack --> Very slow first mile.

S7H.

T=75 degrees.

8 miles recovery run.

Left calf a little bit tender. Right knee soreness went away after 2 miles warming up. Overall, good recovery from Sunday run.

S7H.

T=55-50 degrees.

WU 1 mile, Drills. Knee OK after warming up.

3 X [3 min @10K pace, recover 3 min; 2 min @5K, recover 2 min; 1 min @ 1 mile, recover 1 min].

Ran with Joe and Peggy on the first two sets at faster than recommended 10K and 5K pace.

Ran last set with James, Mae, and Donnie at medium-hard to hard effort: 3 minutes at sub 6:30’ pace, 2 minutes at sub 6:00’ pace, and 1 minute at sub 5:00’ effort. Managed to keep up with the group thank to the long recovery time.

WD 2 miles.

S7H.

WMCA noon.

WU 1.5 miles. Knee sore but alright after warming up. WD 0.5 mile.

Ran 3.1 miles @ 7:08” pace (PR).

Ran mostly at controlled hard effort.

Legs 93%: Felt a bit tired during the run. May not 100% recover yet?

Heart 91%: Controlled hard effort. Breathing was fast but steady on last mile but never out of breath. Feel like it’s getting a little bit stronger compares to the last 5K run when I ran at 7:13” pace 10 days ago.

Mind 92%: More confident and relax going into and during the run. Had less negative thought.

Could have run faster on the last 400m but chose not to. I believe I could have run 3.1 miles at 7:05” on the treadmill today!

I can hardly wait until I am able to run 5 K at 7:00” pace. Looks like the body is adapting to the new speed faster than the mind.

S7H.

S5H.

T=45-56 degrees. Great temperature to run.

Progressive long run. Started slowly. Body felt very sluggish. Started feeling better at around mile 10th --> Pick up the pace. Ran at controlled hard/threshold pace with Jeff and Angel in the last 4 miles (Jeff thinks it's about 7:15"-7:20" pace).

Best finish of any long runs over 20 miles. Was running fast the last 4 miles with supprisingly less effort. Everything seems so smooth! Could have run at that pace for another 2 miles.

Total average about 8:30-8:40" pace.

Great training run. Hydrated well on Friday. Drank 32 oz. of gatorade before the run. Also took 4 Gu during the run.

S10H.

S6H,

T=60-55 degrees. Nice!

WU 2 miles, CD 0.5 mile.

Ran 8 miles at 7:44" AVG(1:01:51")

First 7 miles at about 7:50" pace. Last mile at about 7:10" pace.

Ran mostly at medium to medium-hard effort except on last mile at controlled hard effort. It seems a little bit easier than last year when doing 8:00" MGP runs in training.

Good recovery from Saturday 20 miles run.

Knee OK after 2 miles warm up.

S8H

S7H.

9PM:5 miles recovry run around neighborhood.

Outer thighs are still sore from Monday run.

Knee OK after warming up.

S7H.

T=55-60 degrees.

WU 1 mile.

Ran Turkey Trot 5 miles at 7:19" pace (PR)

My planned was to do it as a daily training run but when the race started I got excited and raced it.

Knee is great! This is the first time in 5 weeks that I could run down the hills (fast or slow) without any pain.

Breathing was very hard going up the hills even at much slower speed. Being passed by most of the runners going up the hills --> Need more hill works.

Learned to slow down to recover before heart rate went over the edge.

Legs were going strong even at the last mile. However, it was very tough on the mind and heart.

PM: Rode my bike 15 miles around neighborhood.

S10H.

10 miles recovery run. Took it real easy.

Body still feel very tired from Thursday's five miles race.

Knee a bit sore going down the hills.

Wanted to ride my bike 15 miles around neighborhood but ended up with 10 miles. Still feeling tired. It sure take a long time to recover from the 5 miles race on Thursday.

S7H.

T=68-60 degrees. Humid.

WU, Drills, and CD for 3 miles.

Ran 6 miles @ 8:00" MGP. Ran with Bill and Stuart first 3 miles and with Bill last 3 laps. It took a real effort to finish the run.

Legs and mind felt very tired the whole run. Ran mostly at comfortly hard effort. This 6 miles at 8:00" pace felt even harder than last week 8 miles at 7:44" pace!!! I was very happy when it's finally over.

Today 8:00" pace definitely felt hard. Wonder if it's true when they said for every mile that you race it will take 2 days to recover?

S7H.

WU 3 miles with 4 x 200m @ 39". Drills. CD 0.5 miles.

Ran 4 miles with Joe and Peggy at easy to medium effort.

Physically and mentally felt much better today than Monday, but it's still not 100% recover yet.

WMYC @ Noon on treadmill.

WU 1.5 miles, CD 0.5 mile.

Ran 3.1 miles @7:03” pace (PR).

Ran mostly at controlled hard/threshold effort.

First mile went by fast at medium-hard effort. Somehow it was getting tougher mentally toward the end of 2nd and 3rd miles.

Legs and heart finished the work out in pretty decent shape, better than the last time when I ran 3.1 miles at 7:08” pace.

Breathing was consistent throughout the work out at controlled hard effort but the mind so often needs to be motivated! I was thinking of how tough a runner Paul was during his many successful races. My mantra was “I want to run like Paul”.

I could have run these 3.1 miles today at 7:00” pace by speeding up on the last 400m but decided not to. Lately my body has been delivering every single time that I've asked it to do and I don’t think it’s fair to raise the bar after the goal had been set.

I guess now I can say I am fully recover from last Thursday 5 miles race (=: