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

S7H.

T=78-70 degrees.

WU, drills, and CD for 3 miles.

Legs felt tired, were not fully recover from Saturday's run. I was tempted to take it easy and run with the group instead of doing MGP run by myself.

Ran 6 miles @ 7:47" pace average, mostly at 7:50" pace except on last mile. First 5 miles at medium to medium hard effort; last mile at controlled hard effort.

It was mentally more challenge than physically, probably because I do not have anyone to run with. To motivate myself, I made believe I am running the last 6 miles of the Marathon.

Knee felt OK after warming up.

Good work out.

S7H.

T=65-58 degrees. Nice.

WU 2 miles, Drills, CD 1 mile. Knee felt OK after 2-3 miles.

We supposed to do 1 mile @ 10K pace (7:20”) then 4 miles @ MGP 8:00” then 1 mile @ 10K pace (7:20”).

Ended up running faster due to Andy, Murry, Joe, and cooler weather.

7:15”, 7:36”, 7:54”, 7:46”, 7:44”, 6:53”.

First mile felt pretty comfortable, at medium effort. Good pace.

Second mile felt pretty tough, at controlled hard effort. I was wondering if I could keep up with the group. Turned out that we ran 24 seconds too fast on this mile.

Recovered then steady next 4 miles at medium hard effort.

Progressive run on the last mile. Started first lap at 7”24” pace, finished last lap at sub 6:00” pace.

Good solid training run.