| 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 | | 112.50 | 12.00 | 15.00 | 0.00 | 139.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| WU&CD 3 miles. 4 miles at 8:00" pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cycling for 30 minutes. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 5 x 2000m with 200m (90") jog to recover. Ran at comfortly hard effort. Average about 7:17" pace for those 2000m. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles around the neighborhood. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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T=70 degrees.
"Run to the Heaven": 18 miles run on the toughest most hilly course in Austin. Some of the hills look more like small mountains to me! Took 3:10:00" to finish. Ran at strong pace on the last 3 miles. Totally exhausted but it was a great training run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 2 miles WU and 4 miles at 7:55" pace. T=45 degreees. Legs were not fully recovered from Saturday 18 miles run. Knees a bit sore during the run but getting better after 2 miles warm up. | | Add Comment |
| | 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. Fast 100m-200m then slow for 50m for 3 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| 8 miles around the neighborhood. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 easy miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
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WU&CD 3 miles.
Ran 1600m, 800m, 400m, 200m @7:03" , 6:40", 6:10", 5:20" pace with 100m recovery in between. Ran at medium to comfortly hard 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 |
| WU&WD 2 miles. 3 sets of [600m, 400m, 300m, 100m] with 400m, 200, 100m jog respectively to recover. Ran at 7:00" for 600m and at 6:00" pace for 400m. Medium to comfortly hard effort. Felt great. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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16.5 easy miles around Georgetown park with Paul, Karen H. and Donie O'neil group. Great run.
Joe ran 20 miles. Mae, Jill, Jim, James, and Angle ran 30 miles!!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Progressive run. Last 12 miles from medium to comfortly hard 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 |
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T=55 degrees.
WU & CD 2 miles. Ran 2 miles at 7:05" average. First mile was comfortable. Second mile at controlled hard effort to very hard effort toward the end. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Quit after 2 slow miles around the neighborhood. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 112.50 | 12.00 | 15.00 | 0.00 | 139.50 |
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