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

S6H.

T=45-52 degrees.

WU 4 miles.

Ran 13.1 miles @ 8:01" pace.

WD 1 mile.

Right knee survives many steep downhills. Going down the hills at low speed, it was uncomfortable and a little bit painful but not too too bad (=:

Finished this race in much better shape than last year when I ran all out and finished at 8:11" pace.

My plan was not to race but running at a good decent effort (8:00" MGP) for 13.1 miles.

Ran first 12.5 miles at medium to medium-hard effort. Felt very comfortable at this pace/effort. Mild side stitch between miles 5 to 8 but it's not a factor. Ran conservatively up the hills and jogging down the hills. Immediately got back to MGP after the hills. Could have finished at 8:00" pace have they put up the 12th mile mark. And that broke my spirit. Discouraged and start slowing down in the last 0.5 mile.

Overall, an excellent training run (until I learned Jame have run this course 30 seconds faster than last year (=:)

Pluses:

Adequate sleep.

Plenty of time to warm up.

Ran hills properly.

Passed 93 person in the last 6 miles.

Minuses:

Did not hydrate enough the days before.

Forgot to take any GU during the race.

Started at midpack --> Very slow first mile.

S7H.

T=75 degrees.

8 miles recovery run.

Left calf a little bit tender. Right knee soreness went away after 2 miles warming up. Overall, good recovery from Sunday run.

S7H.

T=55-50 degrees.

WU 1 mile, Drills. Knee OK after warming up.

3 X [3 min @10K pace, recover 3 min; 2 min @5K, recover 2 min; 1 min @ 1 mile, recover 1 min].

Ran with Joe and Peggy on the first two sets at faster than recommended 10K and 5K pace.

Ran last set with James, Mae, and Donnie at medium-hard to hard effort: 3 minutes at sub 6:30’ pace, 2 minutes at sub 6:00’ pace, and 1 minute at sub 5:00’ effort. Managed to keep up with the group thank to the long recovery time.

WD 2 miles.

S7H.

WMCA noon.

WU 1.5 miles. Knee sore but alright after warming up. WD 0.5 mile.

Ran 3.1 miles @ 7:08” pace (PR).

Ran mostly at controlled hard effort.

Legs 93%: Felt a bit tired during the run. May not 100% recover yet?

Heart 91%: Controlled hard effort. Breathing was fast but steady on last mile but never out of breath. Feel like it’s getting a little bit stronger compares to the last 5K run when I ran at 7:13” pace 10 days ago.

Mind 92%: More confident and relax going into and during the run. Had less negative thought.

Could have run faster on the last 400m but chose not to. I believe I could have run 3.1 miles at 7:05” on the treadmill today!

I can hardly wait until I am able to run 5 K at 7:00” pace. Looks like the body is adapting to the new speed faster than the mind.

S7H.

S5H.

T=45-56 degrees. Great temperature to run.

Progressive long run. Started slowly. Body felt very sluggish. Started feeling better at around mile 10th --> Pick up the pace. Ran at controlled hard/threshold pace with Jeff and Angel in the last 4 miles (Jeff thinks it's about 7:15"-7:20" pace).

Best finish of any long runs over 20 miles. Was running fast the last 4 miles with supprisingly less effort. Everything seems so smooth! Could have run at that pace for another 2 miles.

Total average about 8:30-8:40" pace.

Great training run. Hydrated well on Friday. Drank 32 oz. of gatorade before the run. Also took 4 Gu during the run.