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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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 Posted: Mon Jul 03, 2006 5:50 pm Post subject: Paul owes us a training update... |
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Don't make me post it for you!
Dan
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graeme
Varsity
Joined: 04 Aug 2001
Posts: 451
Location: Victoria, BC, Canada
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| Posted: Tue Jul 04, 2006 3:21 pm Post subject: |
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| Sounds like Dan knows some good news... or Dan is evil and it's bad news. |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Tue Jul 04, 2006 5:15 pm Post subject: |
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Well, since Paul hasn't stepped up to the plate yet, here's the scoop. Yesterday, he showed up unexpected and crashed our workout! We were doing mile repeats on a 800m trail, and he gamely stepped in.
6:52 (3:27/3:25)
6:28 (3:14/3:14)
6:21 (3:10/3:11)
Not bad for someone figuring he'd run between 7:00 and 7:30. The first one was slow for everyone because the guy setting the pace wasn't feeling great and went too slow, and everyone was gauging pace by how far behind they were. With a 1.5 mile warmup and cool down, 800 jog between intervals, and 3 mile run with me afterward, Paul put together a nice 10 mile day.
Dan
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Paul
Olympic Medalist
Joined: 28 Apr 2002
Posts: 1610
Location: Oregon
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| Posted: Wed Jul 05, 2006 1:01 am Post subject: |
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Oops, I guess I got caught up too much in that stupid nude running thread. This was my best interval workout since Sept of last year. I had no idea where I might be. I tried to just hang with the twins who I figured would be running 6:30's. I forgot one of them had a stress facture just a few months ago. So I was quite pleased with the results. Very tired today. Put in an easy 7.6 miles.
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Paul
"Gaunt is Beautiful" Cassidy's T-shirt |
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graeme
Varsity
Joined: 04 Aug 2001
Posts: 451
Location: Victoria, BC, Canada
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| Posted: Wed Jul 05, 2006 10:08 pm Post subject: |
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Nicely done. Usually when I have no idea where I'll be in a workout, it means I'm going to run poorly, but obviously that doesn't apply to you 
What kind of training are you doing at the moment? Are you targetting some specific race distance, or just running? |
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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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| Posted: Thu Jul 06, 2006 3:15 am Post subject: |
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Nice times Paul. Any races in your future?
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Thu Jul 06, 2006 6:17 am Post subject: |
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He was actually planning on racing the following day, but I have a feeling he scratched that...
Dan
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graeme
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Joined: 04 Aug 2001
Posts: 451
Location: Victoria, BC, Canada
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| Posted: Thu Jul 06, 2006 9:20 am Post subject: |
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Wow, if that was just your race prep workout then I'd like to know what you do on a hard day!  |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Mon Jul 10, 2006 1:03 pm Post subject: |
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Paul did even better today! 8x800 (different barkdust trail) with 1 minute rest. I gave his group a goal pace of 3:10, and he put together the best series of anyone:
3:15 3:08 3:08 3:08 3:08 3:09 3:05 2:58
3:07 average for roughly a 19:30 5k. I think the loop is more like 790m, but it's been a while since it has been wheeled.
Dan
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AM_Runner
All-Star
Joined: 28 Jul 2004
Posts: 776
Location: NYC
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| Posted: Tue Jul 11, 2006 11:43 am Post subject: |
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Great Job Paul!!!
So Dan when I am out there do I get put through the paces as well?
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Tue Jul 11, 2006 12:19 pm Post subject: |
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You bet! Well, I suppose it depends when you're out here... Right now, it's optional summer training, open to anyone who cares to attend. Paul surprised me by showing up unannounced last week...
Dan
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AM_Runner
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Joined: 28 Jul 2004
Posts: 776
Location: NYC
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| Posted: Tue Jul 11, 2006 12:34 pm Post subject: |
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Well I will for sure be out in the Northwest in October - I have to double check the dates but I believe that it is the fist 2 weeks - as long as they have nothing planned for me over the weekend I will make the treck down from Seattle
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Tue Jul 11, 2006 1:57 pm Post subject: |
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Watch, that'll probably be the week we have to travel out to central Oregon for a league meet (10/4)...
Dan
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AM_Runner
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Joined: 28 Jul 2004
Posts: 776
Location: NYC
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| Posted: Wed Jul 12, 2006 4:54 am Post subject: |
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Well I will dig out the dates and let you know...
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AM_Runner
All-Star
Joined: 28 Jul 2004
Posts: 776
Location: NYC
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| Posted: Fri Jul 14, 2006 5:05 am Post subject: |
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October 16 - 27 2006 is when I will be out your way
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