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Discussion Starter · #1 ·
I'm sorry for the belated posting but it's been a busy few days with the holiday and all. Thank you guys for coming over and helping to get this going. I've been slacking lately and won't get into a regular training program again until probably January 5. That will still give me plenty of time until Boston. But enough about you. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Let's hope that we can keep this 40/40 thing going and grow it as big as it was over at the late Cool Running.<br><br><img alt="" src="http://www.rwforumites.co.uk/images/MassOfSantas_tcm56-29731.jpg" style="border:0px solid;"><br><br><b>The tally:<br>
rbbmoose - 90.13</b> @7:34 pace, huge total for singles, mid distances seem EZ<br><b>rasmussemp - 57</b> no off days, highlighted w/ mid-long tempo-intervals<br><b>Dennis (naphtali) - 46</b> MP runs, 18 long run, takes Sunday off after 13 straight<br><b>wa5yom - 46</b> another marathon in 4 weeks, 5 X 600 and 17 long run<br><b>Paul (pfriese) - 40.5</b> in 4 days, 17 mile LR<br><br><b>Free pass:<br>
Doctor Wu - 4.1!</b> R&R and nursing slight hamstring pull
 

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I may need a free pass too, Doctor Wu.<br><br>
Mon - nada<br>
Tues - 7 miles<br>
Wed - 6.5 miles<br>
Thu - 7 miles<br>
Fri - 3 miles<br>
Sat - 10 miles<br>
Sun - 3 miles<br><br>
total = 36.5
 

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Thanks Dr Wu for starting this over here. It was very inspiring for 2007 and led to a solid year.<br><br>
Monday - 5 mile town jog.<br>
Tuesday - 5 mile town Christmas Lights jog.<br>
Wednesday - 7 miles afternoon run.<br>
Wednesday - 3 miles on TM evening run.<br>
Thursday - 6 mile run.<br>
Friday - 6 miles. Was alternating speeds to test heart rate.<br>
Saturday - 9 miles.<br>
Sunday - Day off due to holiday gatherings.<br><br>
Weekly Total - 41 miles.<br><br>
47 weeks in 2007 >= 40 miles.
 

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Thanks Dr. Wu.<br><br>
M------------> 14.1 miles - done<br>
T------------> rest day - done<br>
W-----------> 5.5 miles - done<br>
Th----------> rest day - done<br>
F------------> 7.6 miles - done<br>
Sa-----------> 8.2 miles - done<br>
Su-----------> 10 miles - done<br><br>
Total---------> 45.4 miles - <b>DONE</b><br><br>
Paul
 

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<span style="font-size:large;"><b><span style="font-family:System;"><span style="font-size:xx-small;">Thanks Wu....</span></span><br></b></span><br><br><span style="font-size:large;"><b>Week beginning December 24</b></span><br><span style="font-size:large;"><b>Week 2 of Pfitz (24 week/55 mpw) Schedule</b></span><br><span style="font-size:large;"><b>Mesocycle 4, Taper and Race</b></span><br><span style="font-size:large;"><b>Goal Race - Chevron Houston Marathon, January 13, 2008</b></span><br><b><span style="font-size:large;">Weeks to Goal Race - 3</span></b><br><br><i>E Pace - 9:26 - 11:12 (1-2 minutes slower than MP)<br>
LR pace - 8:26 - 9:12 (110%-120% of MP)<br>
MLR pace - 8:26 - 9:12 (110%-120% of MP)<br>
GA - 9:00 (Getting in the miles)<br>
MP - 7:40 (Based on current VDOT), <b><span style="text-decoration:underline;">revised 7:48</span></b><br>
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), <b><span style="text-decoration:underline;">revised 7:30</span></b></i><br><i>VO2Max – 6:46 (5K race pace)</i><br><br>
Monday Rest – <b>Complete</b><br>
Tuesday 7 GA plus speed miles with 8X100 strides – <b>Complete, rest, no time to run in Dallas since it is Christmas Day.<br></b>Wednesday – 8 GA miles – <b>Complete, 8:37 pace.<br></b>Thursday Rest – <b>Complete, 4 easy miles.</b><br>
Friday 4 Recovery plus speed miles with 6X100 strides – <b>Complete, with 5X100 strides, legs feel great, overall pace, 8:53.<br></b> Saturday 8 Tempo miles (4 @ Tempo) – <b>Complete, 9 miles, tempo splits, 7:03, 7:21, 7:26, 7:50. This run was more tiring than I would have preferred.<br></b>Sunday 16 MLR – Complete <b>17 LR, 8:49 pace, legs were tired and sore.</b><br><br><br>
Weekly Mileage Plan – 43 miles.<br><b>Weekly Mileage Actual – 42 miles.</b><br><br>
This week’s goal – I may have to skip Tuesday’s run since it is Christmas. The key runs for the week are Saturday’s Tempo and Sunday’s MLR.<br><b>Weekly Summary – Saturday and Sunday’s runs were more tiring that I would prefer but even so, this was a good week. As usual, during the taper, I feel so unprepared. This is madness...surely.<br></b>
 

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Discussion Starter · #6 ·
Ilene, are those 36.5 for the week ending Dec 23 or is it your plan for the current week? Cause I'll be happy to edit and put you in the tally.
 

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Discussion Starter · #7 ·
After almost no running since the Philly Marathon on Nov 18 I'm trying to get a minimal base started up. Work will be a problem until Jan 5 so I won't be back up to 40MPW for the next two weeks...<br><br>
Mon: off.<br>
Tue (Xmas): 4.1 EZ<br>
Wed: 6.2 hilly, moderate pace.<br>
Thu: off.<br>
Fri: 6.2 hilly, EZ.<br>
Sat:<br>
Sun:<br><br>
TOTAL =
 

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My thanks again Dr Wu.<br><br>
Seven weeks till the Mercedes Marathon on 2/10<br>
Eight weeks till the Pensacola Marathon on 2/17.<br><br>
Swap a few runs around and added a few extra miles due to vacation this week.<br><br>
Mon: rest - <i><b>10.5 miles (8:03 pace) aerobic</b></i><br><br>
Tues: 4 am, 6 pm - <i><b>11.0 miles (8:06 pace) aerobic</b></i><br><br>
Wed: 11 miles including 4m @ tempo - <i><b>12.0 miles (7:55 pace) 2 x 2m (14:48, 14:39)</b></i><br><br>
Thurs: 15 miles aerobic - <i><b>11.0 miles (8:15 pace) aerobic</b></i><br><br>
Fri: 10 miles aerobic - <i><b>16.5 miles (7:50 pace) including 12 miles @ MP (7:41 pace)</b></i><br><br>
Sat: 6 miles recovery - <b><i>3.0 miles (8:37 pace) recovery</i></b><br><br>
Sun: 16 miles with 12m @ MP - <i><b>16.0 miles (8:15 pace) including hills, 4x1/2m @ 4% @7.0mph and 4x 1/2m @5% @ 7.0mph with 1m @ 7.5mph recovery.</b></i><br><br>
Total: 80.0 miles
 
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