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

Week starting Sep 24, 2006

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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 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.001.001.0014.00
Sun, Sep 24, 2006
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got 12 hrs of sleep plus 1/2 hr nap time in the afternoon.

Feel great. Relaxing day.

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Mon, Sep 25, 2006
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.001.001.004.00

Got 5.5 hrs of interupted sleep

AM:Work out at YMCA:

3x[(15x65 lbs)+(12x85 lbs)+(6x105 lbs)]. Plus 5x20 situps.

PM: T=88 degrees, cooler, not as hot. Felt strong during 1 mile warm up.

Drills.

4 x (400m+200m) with 100m recovery jog in between. AVG.92"/400m and 42"/200m.

Effort level:90%, 92%, 94%, 98%

Kept up with Andy! Passed Joe and Bill. Feel great. Good but challenging workout!

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Tue, Sep 26, 2006
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Morning work out at YMCA:

3x[(15x65 lbs)+(12x85 lbs)=(6x105 lbs)]. Plus 5x20 sit ups.

No running today.

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Wed, Sep 27, 2006
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

Got 7 hrs of good sleep

AM:Work out at YMCA:

3x[(15x65 lbs)+(12x85 lbs)+(6x105 lbs)]. Did 8 repetitions on last 105 lbs. Plus 5x20 situps.

PM: T=95 degrees

Warm up 1 mile. Drills.

Hamstrings are sore from yesterday 20 plunges! Will start doing more of this after 10K race this Sunday.

Ran 4 alternate miles @8:22" and 8:12" pace with Andy. AVG=8:17" pace. 85-90% effort. Could have run 2 more miles easily but Andy, Paul, and Joe all stopped!

Warm down 1 mile.

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Thu, Sep 28, 2006
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Got 8 hrs sleep!

AM: Work out at YMCA:

3x[(15x65 lbs)+(12x85 lbs)+(8x105 lbs)] Plus 5x20 situps.

PM: T=87 degrees. Felt great!

Ran about 4 miles which covers 6[200m+100m] hills at 75-80% effort. Take it real easy for Sunday 10K race. Felt great.

Comments(1)
Fri, Sep 29, 2006
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: Work out at YMCA:

Jog and walk 1 mile.

3x[(15x65 lbs)+(12x85 lbs)+(6x105 lbs)] Plus 5x20 situps.

15 min. streching.

PM: No running today

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Sat, Sep 30, 2006
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

OFF

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.001.001.0014.00
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