Monthly Archives: December 2008

10 miles in 24°F / 12°F Windchill #twit2fit

Posted on December 23, 2008 by Thomas Powell

10.05 miles in 1:29:04 for 8'52" pace, with one lap right at 9'00"–not too bad. Wind really picked up towards the end of the run. Wore long sleeve Under Armour Cold Gear shirt, Under Armour compression shorts, Under Armour Cold … Continue reading →

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McMillan Speed Workouts based on 21:41 5k

Posted on December 18, 2008 by Thomas Powell

From McMillan Running Calculator: Speed Workouts Long Distance Runners 400m 1:35.2 to 1:40.7 – 9.44 mph to 8.93 mph 800m 3:18.9 to 3:28.2 – 9.04 mph to 8.64 mph 1200m 5:05.8 to 5:21.3 – 8.64 mph to 8.33 mph 1600m … Continue reading →

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Two inspirational stories/links.

Posted on December 17, 2008 by Thomas Powell

http://runningmandave.blogspot.com/2008/12/do-not-give-me-excuses.html Sportcenter story on Ben Comen Related Posts Progressive Long Run (16 miles) while watching the game #twit2fit #running One of the things that’s great about football season is that you can easily do a long run on the treadmill … Continue reading →

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3rd place in AG Santa Sprint 5k #twit2fit

Posted on December 6, 2008 by Thomas Powell

It’s been since spring since I raced a 5k. I had forgotten how intense the burn is compared to even a slightly longer race, like a 5 miler. My target was 21:30, but lost a little bit of the mental … Continue reading →

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Post- fall marathon & turkey training run #twit2fit

Posted on December 2, 2008 by Thomas Powell

7.1 miles in 65 minutes… that’s good for 9’10″ per mile. Training Begins AgainI ran a day after Thanksgiving Day run last week downtown, but this is the second day of the start of my recovery and build-up to the … Continue reading →

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