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

S10H.

Day off. No running today. Good recovery from Saturday run. Knee OK.

S6H.

AM @ YMCA: Warm up & down 2 miles.

Ran 3 miles @7:16" pace (PR).

Legs=90-91%; Heart=93-95%; Mind=95-98%.

Tough but great work out. First 1/2 mile was pretty hard mentally. Next 1 1/2 mile was controlled hard effort. Last 1/2 mile heart rate went up higher 94-95%?). Breathing was not out of control yet but it was pretty hard. Still had some energy left at the end. Could have run the last lap at 6:00" pace if want to.

PM: T=81 degrees. Easy run.

Warm up & down 3 miles easy.

Ran 3x1 miles with Paul @ AVG 8:00" pace.

Felt great. Knee OK.

AM at YMCA: 35 minutes.

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

bench press.

9x20 sit ups.

9x20 lunges.

Knee is OK.

PM: Easy 6 miles on treadmil. Walked then started at 12:00" pace to warm up. Right knee seems uneasy but not painful. Averaged about 10:00"/mile. Felt very relaxing running at this pace for an hour.

AM at YMCA: 45 minutes.

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

6x20 sit ups.

6x20 lunges.

Felt awefully tired today! Reduced workout. Stretched for 20 minutes. Felt a little bit better afterward.

PM: Run 6 miles.

Felt very very tired during 2 miles warm up. Was breathing hard at 10:00" pace!

Ran 3 miles at medium-hard pace 90-92% effort (24x100m with 100m jogs in between to recover. Fast 100m at about 6:00" pace then jogged 100m at 10:00" pace to recover). Averaged 8:00" for 3 miles. Felt stronger and stronger as the run progress. Stayed with the front group all the way until the last 2 laps. Great work out.

Feel so much better afterward.

AM at YMCA: 40 minutes.

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

8x20 sit ups.

8x20 lunges.

Felt somewhat tired. No running today.