| 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 | | 85.50 | 38.10 | 18.00 | 0.00 | 141.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| First 12 miles at medium to controlled hard pace (about 8:00" pace or faster). There was only 1 water stop at mile 5. After 12 miles, totally exhausted. Had to walk and jog real slow the last 2 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles |
| | 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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S7H
T=60-70
2 qrt Gatorate and 7 GUs
Legs were not fully recovered from Tuesday’s New Year run.
Ran 20 miles at 8:32” pace. Jenifer and Andy were our pacers. Felt very comfortable the whole run. Could talk freely most of the time. Left calf wanted to cramp on last mile; other than that it was a perfect 20 miles training run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| 2 miles WU&CD. 4x[500m then slow jog for 100m then fast 100m]. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| WU&CD plus 10x200m with 125m jog to recover in between sets. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| WU&CD 2 miles and 4 miles at 7:58" pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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WU&CD 3 miles.
4 x 2000m @ 7:20" pace with 200m walk (2 1/2 min) to recover in between sets.
Ran at controlled hard pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 18.00 | 0.00 | 0.00 | 22.00 |
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Ran 22 miles on actual Marathon course.
WU 4 miles. Ran 18 miles at 8:25 pace. Average about 8:35" for 22 miles. Felt very comfortable the whole run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| WU&CD 3 miles. Ran 3 miles at 8:00" pace. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 5.00 | 0.00 | 8.50 |
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WU&CD 3.5 miles.
Recovery distance = 1/4 running distance.
(4x400m) at about 43"-45". Fastest 400m = 41". Jog 100m to recover.
(2x800m) at about 1'43"-1:45" with 200m jog to recover.
(1x1,600m) at 7:20" pace with 400m jog to recover.
(2x800m) at about 1'43"-1:45" with 200m jog to recover.
(4x400m) at about 43"-45". Fastest 400m = 41". Jog 100m to recover.
Tough work out due to running much faster on the recovery than normal.
Ran mostly at controlled hard to hard effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles at about 10:00" pace. Legs felt vey tired. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.10 | 0.00 | 0.00 | 14.10 |
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WU 1 mile.
Ran 13.1 miles at 7:56" pace. Could have run 7:45" pace comfortly.
First 6 miles at 7:45" pace. Next 3 miles at about 7:20" pace => Crashed. Walked , jogged, and ran last 3 miles. Very poor preparation: Did not eat, sleep, or hydrate well. Ran in new shoes. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 1.50 | 0.00 | 5.00 |
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WU&CD 3 miles.
12x200m at about 41"-43" with 200m slow jog to recover. Legs felt great. Ran mostly at medium to comfortly hard effort thanks to the long recovery time. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.50 | 0.00 | 5.50 |
| WU &CD 3 miles. 4 x 1000m @ 7:20" pace with 200m jogs to recover. Ran mostly at medium to comfortly hard effort. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 85.50 | 38.10 | 18.00 | 0.00 | 141.60 |
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