| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 84.30 | 54.40 | 13.50 | 0.00 | 152.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| S7H. 4 miles easy run around the neighborhood. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| S10H. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 12.40 | 0.00 | 0.00 | 15.00 |
| S7H. 20K Decker Challenge. T=34 degrees. Very cold and windy. WU&CD=2.6 miles Ran 12.4 miles @ 8:10" pace. My plan was not to race but do it as a training run at 8:00"-8:30" pace. Hopefully I will be recover in time for next weekend 18 miles MGP run. Ran with Karen Hatley & her friend at relax conversational pace on the first 10K at 8:37" pace. Ran next 10K alone at 7:43" at medium to medium-hard effort. Ran up the hills slowly as recovery --> Picked up the pace immediately after the hills. Total 20K AVG=8:10" pace. Very good training run. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| S7H. T=50-45 degrees. No wind. WU 1 mile, CD 1 mile. Legs a little bit tired from Sunday run. Ran 6 miles @ 7:45” pace at controlled medium-hard effort. Was planning to do it at 8:00” MGP. Ended up running faster due to colder weather. Could run 2 more miles but it’s getting late and didn't want to push it. Excellent recovery from Sunday run. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| S8H. Noon YMCA: cycling class for 40 minutes. Planned to run 4-5 recovery miles but the treadmill shutdown; ended up joining YMCA cycling class for 45 minutes. Pretty intense exercise. Feel like doing speed intervals. Good cardiovascular work out. It’s all because the instructor asked “Are you…kind of new to this?” (=: Since Tuesday is normally a recovery day, I will need to do it at moderate effort instead. PM YMCA: Lift weights, squats, ab and back excercises, and stretch for 45 minutes. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| S7H. T=70-65 degrees. WU 1 mile, drills, CD 0.5 mile 5x1000m @ Goal 10K pace with 200m jogs to recover. Ran first 3 sets with Mae and James at 6:45”-6:50” pace. Felt too hard. 200m jog was not long enough to recover. Normally I should be able to finish the work out at this pace but not today. My legs still feel tired from Sunday, Monday, and Tuesday hard workouts. Felt back and tried to hang with Andy and Stuart at 7:00” pace for the last 2 sets. Pretty tough workout! It was not a good idea to go hard on Tuesday cycling work out. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 12.00 | 0.00 | 0.00 | 20.00 |
| S5H. T=45 degrees. Jogged slowly alone for 2 miles. Ran 18 miles group run with water stops at every 3 miles: First 3 miles at 8:30” pace (too fast for warm up pace). Next 12 miles at MGP 7:50”-8:00” pace. Mostly at 7:50” pace. Jogged very slowly the last 3 miles to cool down. Pluses: Good long training run. Ran the last 18 miles of the new Marathon course. Mostly flat, some down hills. Finished 3 miles warm up and 12 miles MGP work out with the group. Ran with 3:30’ Marathon trainees. Met Colin who is the official pacer for 3:30’ Marathon group. Minuses: Poor preparation both physically and mentally: Didn’t take the run seriously. The original plan was to run 18 continuous MGP miles but then they changed the plan to 3 miles warm up, 12 miles at MGP, and 3 miles cool down with 1-2 minutes water breaks at every 3 miles. And I thought it’s an easier run since I’ve done some harder runs than this. Didn’t get enough sleep. Didn’t hydrate well the days before the long run. No GU. Four hard workouts in a row from Monday to Wednesday. I've never done that before! I was not fully recovered even after taking Thursday and Friday off. The first 11 MGP miles was mostly at medium effort, legs felt a little bit tired but not too bad. The last mile of the 12 MGP miles was pretty hard. It was hilly and everyone was speeding up. I was breathing hard, my legs felt dead tired, and I really wanted to slow down. Most of the people in 3:30’ group seems doing extremely well compared to me. And I can't wait for another rematch (=: I ran the last 3 miles cool down by myself since it was painfully slow. I was SO glad that I didn’t have to run the last 3 miles at MGP. I promise to myself that next time I will treat any 20 milers with proper respect!!! | | 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 | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| S7H. T=70-65 degrees. WU 2 miles, CD 1 mile. Ran 6 miles at 8:00" MGP at medium-hard effort. Legs were not fully recovered from Saturday 20 miles run. They felt very heavy and tired. However, it was mentally more challenge than physically to finish the work out. Ran with Stuart last 3 miles and it really helped. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.50 | 0.00 | 6.50 |
| S7H. T=75-70 degrees. WU & Drills 2 miles. CD 2 miles. 10x[300m @7:00" pace then 100m @8:00" pace]. Ran with Joe, Andy, and Mae. Joe stopped after 8 sets. Andy and Mae ran 12 sets. Ran first 8 sets at medium effort. Last 2 sets at medium-hard effort. Could go another 2 sets with Joe and Mae but decided not to. Legs felt pretty good; almost fully recover. Overall it's a good workout. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| S8H. YMCA noon. Warm up 2 miles, cool down 2 miles. Legs felt a little bit tired but getting better as the run progress. Right knee a bit tender. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.20 | 4.00 | 0.00 | 0.00 | 22.20 |
| S5H. T=68-75 degrees. Warm & Humid. Not enough water stops (one every 4-5 miles). Took 6 GUs. Hydrated well the days before. Ran 22.2 miles, mostly at 8:45”-9:00” at medium effort. Last 4 miles about 8:00" MGP at threshold/controlled hard effort. A lot of hills in the first 12 miles. Ran all the way to the top of the hardest hill in Austin: ½ mile uphill Ladera Norte but had to walk on the downhill since my poor knee couldn’t handle the steep slope. Wearing double sox seems to help a bit. Legs felt very heavy and tired toward the end of the run, similar to how I felt during the last 4-5 miles of the Marathon. I decided to tough it out and push myself to the limit. I was running like my Boston Qualifier is on the line in this last 4 miles! There was a tremendous sense of pride when I finished it. I need to do this more often, especially at the end of any 20 miles plus long run. My 1 mile recovery jog was extremely slow and painful; calves, toes, and everything else wanted to cramp up! Tough run. Great training workout. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| S7H. T=78-70 degrees. WU, drills, and CD for 3 miles. Legs felt tired, were not fully recover from Saturday's run. I was tempted to take it easy and run with the group instead of doing MGP run by myself. Ran 6 miles @ 7:47" pace average, mostly at 7:50" pace except on last mile. First 5 miles at medium to medium hard effort; last mile at controlled hard effort. It was mentally more challenge than physically, probably because I do not have anyone to run with. To motivate myself, I made believe I am running the last 6 miles of the Marathon. Knee felt OK after warming up. Good work out. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 4.00 | 2.00 | 0.00 | 9.50 |
| S7H. T=65-58 degrees. Nice. WU 2 miles, Drills, CD 1 mile. Knee felt OK after 2-3 miles. We supposed to do 1 mile @ 10K pace (7:20ā€¯) then 4 miles @ MGP 8:00ā€¯ then 1 mile @ 10K pace (7:20ā€¯). Ended up running faster due to Andy, Murry, Joe, and cooler weather. 7:15ā€¯, 7:36ā€¯, 7:54ā€¯, 7:46ā€¯, 7:44ā€¯, 6:53ā€¯. First mile felt pretty comfortable, at medium effort. Good pace. Second mile felt pretty tough, at controlled hard effort. I was wondering if I could keep up with the group. Turned out that we ran 24 seconds too fast on this mile. Recovered then steady next 4 miles at medium hard effort. Progressive run on the last mile. Started first lap at 7ā€¯24ā€¯ pace, finished last lap at sub 6:00ā€¯ pace. Good solid training 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 |
| S10H. 4 miles easy and work out for 1 hour. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles around neighborhood. My scale is malfunction, it said I gain 5 lbs! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| S7H. T=65-55 degrees. Nice. WU 2 miles, Drills. Hamstrings still sore from lunges; OK after warming up. 2 miles cooldown. 3 sets of [3 min @10K pace, recover 3 min; 2 min @5K pace, recover 2 min; 1 min @ 1 mile pace, recover 1 min]. Ran with Joe on the first two sets at medium effort. Ran last set with Murry at medium-hard effort. Muscles felt great toward the end of the work out. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 1.00 | 0.00 | 6.00 |
| S8H. YMCA noon. WU 1 mile. Mentally was not ready. Perhaps because I normally don't do MGP run the day after a hard run. Ran first 4 miles at 8:00" MGP at medium-hard effort! Felt terrible so I decided to speed up the pace to 7:00" on the 5th mile. Felt great! Need to do 5K at 7:00" pace much more often. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| S7H. T=50-55 degrees. Nice. Ran 16 miles with Joe and Karen H. at very relax easy pace. Hydrated well. Took 2 GUs and 3 Cliff's blocks. First 12 miles are on first half of the Marathon course. It has many rolling hills with equal or longer downhill portion after each hill; good for recovery. Most of the hills are fairly short and gentle incline. Not as bad as many people think. Felt like I could run at this pace for another 16 miles today! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 84.30 | 54.40 | 13.50 | 0.00 | 152.20 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|