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

S7H.

20K Decker Challenge.

T=34 degrees. Very cold and windy.

WU&CD=2.6 miles

Ran 12.4 miles @ 8:10" pace.

My plan was not to race but do it as a training run at 8:00"-8:30" pace. Hopefully I will be recover in time for next weekend 18 miles MGP run.

Ran with Karen Hatley & her friend at relax conversational pace on the first 10K at 8:37" pace.

Ran next 10K alone at 7:43" at medium to medium-hard effort. Ran up the hills slowly as recovery --> Picked up the pace immediately after the hills.

Total 20K AVG=8:10" pace.

Very good training run.

S7H.

T=50-45 degrees. No wind.

WU 1 mile, CD 1 mile.

Legs a little bit tired from Sunday run.

Ran 6 miles @ 7:45” pace at controlled medium-hard effort.

Was planning to do it at 8:00” MGP. Ended up running faster due to colder weather.

Could run 2 more miles but it’s getting late and didn't want to push it.

Excellent recovery from Sunday run.

S8H.

Noon YMCA: cycling class for 40 minutes.

Planned to run 4-5 recovery miles but the treadmill shutdown; ended up joining YMCA cycling class for 45 minutes.

Pretty intense exercise. Feel like doing speed intervals. Good cardiovascular work out. It’s all because the instructor asked “Are you…kind of new to this?” (=:

Since Tuesday is normally a recovery day, I will need to do it at moderate effort instead.

PM YMCA: Lift weights, squats, ab and back excercises, and stretch for 45 minutes.

S7H.

T=70-65 degrees.

WU 1 mile, drills, CD 0.5 mile

5x1000m @ Goal 10K pace with 200m jogs to recover.

Ran first 3 sets with Mae and James at 6:45”-6:50” pace. Felt too hard. 200m jog was not long enough to recover. Normally I should be able to finish the work out at this pace but not today. My legs still feel tired from Sunday, Monday, and Tuesday hard workouts. Felt back and tried to hang with Andy and Stuart at 7:00” pace for the last 2 sets. Pretty tough workout!

It was not a good idea to go hard on Tuesday cycling work out.

S5H.

T=45 degrees.

Jogged slowly alone for 2 miles.

Ran 18 miles group run with water stops at every 3 miles:

First 3 miles at 8:30” pace (too fast for warm up pace). Next 12 miles at MGP 7:50”-8:00” pace. Mostly at 7:50” pace.

Jogged very slowly the last 3 miles to cool down.

Pluses:

Good long training run.

Ran the last 18 miles of the new Marathon course. Mostly flat, some down hills.

Finished 3 miles warm up and 12 miles MGP work out with the group.

Ran with 3:30’ Marathon trainees. Met Colin who is the official pacer for 3:30’ Marathon group.

Minuses:

Poor preparation both physically and mentally:

Didn’t take the run seriously. The original plan was to run 18 continuous MGP miles but then they changed the plan to 3 miles warm up, 12 miles at MGP, and 3 miles cool down with 1-2 minutes water breaks at every 3 miles. And I thought it’s an easier run since I’ve done some harder runs than this.

Didn’t get enough sleep.

Didn’t hydrate well the days before the long run.

No GU.

Four hard workouts in a row from Monday to Wednesday. I've never done that before! I was not fully recovered even after taking Thursday and Friday off.

The first 11 MGP miles was mostly at medium effort, legs felt a little bit tired but not too bad. The last mile of the 12 MGP miles was pretty hard. It was hilly and everyone was speeding up. I was breathing hard, my legs felt dead tired, and I really wanted to slow down. Most of the people in 3:30’ group seems doing extremely well compared to me. And I can't wait for another rematch (=:

I ran the last 3 miles cool down by myself since it was painfully slow. I was SO glad that I didn’t have to run the last 3 miles at MGP.

I promise to myself that next time I will treat any 20 milers with proper respect!!!