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

S9H.

T=73 degrees.

Biked 15 miles around neighborhood. Same effort level as running at 10:00" pace.

Arms and back hate this excercise! Heart rate stayed low most of the time but legs do get tired. Good strenght building for quads and hamstrings. Knee is fine.

Wonder if it's true when they said for every 3 miles of biking is "equivalent" of 1 mile of running. If that the case, I guess I'll take credit for it (=:

S7H.

Noon @ YMCA. WU 1.5 mile, WD 0.5 mile.

Ran 5K @ 7:13" pace (PR).

Legs = 90%, heart = 93-95%, mind = 95%.

Finished in much better shape than three weeks ago when I ran 3 miles at 7:16" pace (I was totally exhausted at the end of that run). Legs & heart just seems a little bit stronger this time, and that made it easier on the mind (Less negative thought). Ran mostly at controlled hard/threshold effort. Could speed up on last 400m but chose not to. Good recovery from poor Saturday run. Very encouraging.

Hopefully in 3 more months I can run 3 miles at 6:55" pace.

S7H

T=85-75 degrees.

WU 2 miles with Paul @ 8:00” pace AVG, too fast! Drills.

Ran 4 progressive miles with Andy, Joe, and Bill at average 7:37" pace: 8:20”, 7:55”, 7:20”, 6:55” pace. WD 2 miles.

Ran mostly at medium to medium-hard effort except in the last 600m when speeding up to catch Joe in the last 200m.

Good training run.

S9H.

T=85-80 degrees.

4 miles recovery run with Joe, Angel, and Kerry. Right knee seems uneasy (but not hurting) going down the hills.

Good recovery from yesterday run.

S8H.

Ran 4 recovery miles around neighborhood.