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

S10H.

4 miles easy and work out for 1 hour.

5 easy miles around neighborhood.

My scale is malfunction, it said I gain 5 lbs!

S7H.

T=65-55 degrees. Nice.

WU 2 miles, Drills. Hamstrings still sore from lunges; OK after warming up.

2 miles cooldown.

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

Ran with Joe on the first two sets at medium effort.

Ran last set with Murry at medium-hard effort. Muscles felt great toward the end of the work out.

S8H.

YMCA noon.

WU 1 mile.

Mentally was not ready. Perhaps because I normally don't do MGP run the day after a hard run.

Ran first 4 miles at 8:00" MGP at medium-hard effort! Felt terrible so I decided to speed up the pace to 7:00" on the 5th mile. Felt great!

Need to do 5K at 7:00" pace much more often.

S7H.

T=50-55 degrees. Nice.

Ran 16 miles with Joe and Karen H. at very relax easy pace. Hydrated well. Took 2 GUs and 3 Cliff's blocks. First 12 miles are on first half of the Marathon course. It has many rolling hills with equal or longer downhill portion after each hill; good for recovery. Most of the hills are fairly short and gentle incline. Not as bad as many people think.

Felt like I could run at this pace for another 16 miles today!