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

Slept 7 hrs.

T=68-73 degrees. So nice!

Survived the 14.5 miles "run from hell" (countless hills for a good 10 miles).

Warmed up 1 mile very slowly on flat road before the run. Right knee was still very tender even after the warm up. Body however felt much better compared to the last 2 days. Ran at conversational / medium effort pace 80-85% the entire run. Knee was OK going up the hills, very painful on the downhills. Had to really slow down or walked down the hills.

Felt better and better as the run progressed (less painful on right knee). Took 2 GU at mile 7th. Picked up the pace for the last 2 miles. Felt like I could run the last 3-4 miles at MGP today but decided to stay with Stacy (3:41:00) and Becky (3:45:00) who had been so supportive to me through out the run.

Great training run! Felt much stronger than last year when running this hills. Still under the weather (allergy) but it's getting much better now. Will need to take it really easy on Monday run.

Ran 4 miles easy with Paul and Andy. About 8:30" pace with a quick water breaks after each mile. Right knee felt much less painful than before Sunday run! It's still a little bit tender but OK after warming up. Good recovery from Sunday 15.5 miles run. Muscles feel great (no tighness or sore). Very encouraging!

S3H.

AM:4 miles easy at 9:00" on treadmil. Felt great. Right knee tenderness is almost gone.

S7H.

PM: T=92 degrees.

Warm up, drill, cooldown 3 miles.

1600m @7:17" --> jog 400m.

4x400m @44" AVG. --> jog 200m in between.

1600m @7:10" ---> jog 400m.

Ran with Paul, Joe, and Andy.

Right knee felt OK. All allergy symptons are gone. Felt strong. Controlled comfortly hard training run. Mostly at 90% effort except when picking up the pace on the last lap.

S7H

PM: T=76 Cool!

Running hills with Joe, Angle, and Kerry. Steady up the hills at medium 80-82% effort. Ran up some hills with Angel. Had to walk on downhill. Right knee is tender even when jogging down the hill slowly.

May need new shoes.

AM at YMCA: 45 minutes.

3x[(15x65)+(12x85)+(10x105)]lbs bench press.

9x20 sit ups.

9x20 plunges.

Right knee is tender when walking! Applied sport cream on it.

No running today.

S5H.

T=68-72 degrees. So nice!

Ran 10 miles. Started first 1.5 mile real slowly to warm up, about 10-11:00" pace. Right knee seems uneasy but not hurting. Ran at medium/decent effort while carrying short conversations, 83%-85%. Stop 2x1 minutes for water at mile 4th & 6th. Total time was 1:26:00". Average pace the last 8.75 miles is about 8:05"-8:10" pace. Thanks to the cooler temperature. Great training run. Felt strong the whole way. Catched Angel and Andy at the end. It looks like all the 100 degrees plus summer training runs start paying off. 8:00" pace now seems much easier compares to last year. Very encouraging.

Mistakenly took and ran in wife's new shoes, 1/2 sizes maller. Toes got jammed and hurt the whole 10 miles run. Removed insole at mile 6th. Still got blister afterward. Took 1 hour nap at noon. Felt great.