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

OFF

AM: Work out at YMCA.

Warm up 1 mile. Ran 3 miles @ 7:24" pace. Legs=91%, Heart=92%, Mind=95%!!! the 2nd mile is mentally hard. Comfortably hard but controlled breathing. I am ready to go to 7:18" 3 miles training run next week.

PM: T=95 degrees.

Warm up 1 miles. Drills. Ran 3 miles progressive run with Karen and Paul at about 8:00" pace at 85-90% effort.

Morning work out at YMCA:

3x[(15x65 lbs)+(12x85 lbs)=(10x95 lbs)]. Plus 5x20 sit ups.

No running today.

Temperature = 92 degrees.

Warm up 1 mile. Drills. Ran 2 miles time trial at 6:50" pace at 100% effort. It's 22 seconds faster than last years 2 miles time trial.

Felt somewhat tired before the run (Was not 100% recovered from Monday double workouts).

I believe I could have run at 6:45" pace if I was fully rested. Andy dropped back after leading for 1 mile (not feeling well the last 2 days). Started leading Joe on last 300m.

Race predictor said 6:50" for 2 mile is potentially a 7:04" 5K or 3:36:08" marathon! Suddenly the possibility of running 3 miles at 7:00" pace is very real. Something that has never occured to me!!!

Very encouraging (=:

AM:Work out at YMCA:

3x[(15x65 lbs)+(12x85 lbs)+(10x95 lbs)]. Plus 5x20 situps.

PM: Temperature = 95 degrees. Ran 10 x (200m + 100m) hills at 80% of effort. Feel great.

Morning work out at YMCA:

3x[(15x65 lbs)+(12x85 lbs)=(10x95 lbs)]. Plus 5x20 sit ups.

No running today.

Got 6.5 hours of sleep.

Run 14 miles toward Mt. Bonnel and back. Temperature = 82 degrees. Started with front group on first 4 miles at about 8:00" pace. Way too fast for a long run. Ran with Bruce about 9:00" last 10 miles. Heart OK, legs are still not 100% recovered from double workouts on Monday and 2 miles time trial on Wednesday. It would be very hard mentally and physically to run the last couples miles at MGP today. Overall, it's good 90% effort training run.