Monthly Archives: January 2009

A little more daring 15 mirun from Saturday #twit2fit

Posted on January 9, 2009 by Thomas Powell

For those familiar with Fern Creek/J-town… I ran down Fairground Rd (w/o sidewalk) to Old Fairground Woods – Out and back (mile 1-2) Out Brandywine to Bardstown Rd (mile 3) Down St Gabriel to Cool Brook (with a steep climb … Continue reading →

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224 pushups (8×28) in 50 minutes #twit2fit

Posted on January 9, 2009 by Thomas Powell

Over 13 consecutive days, I’ve logged 2,756 pushups, starting with 200 the first day, and added 1% (2 pushups) per day. I break up the pushups into 8, 9, 10, and 11 sets on a rotating basis, with my only … Continue reading →

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Marathon Training plan and Pushups Plan #twit2fit

Posted on January 5, 2009 by Thomas Powell

Smart Coach Plan Created on 1/5/2009 – loose guide for mileage ramp-up and interval/tempo pacing. I plan on slowing down easy days as much as necessary to complete them. The plan says 8’56″ miles, but Daniels’ 2nd edition has as … Continue reading →

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Recovery Run on the Grassy Knoll #twit2fit

Posted on January 2, 2009 by Thomas Powell

10.44 miles in 1:38:48 (9’28″/mile pace)–38′F to start, and a bit windy. This is quite a bit slower than I usually allow myself to go, but still probably a little too fast for the day after a race. Today I … Continue reading →

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2009 Goals/Resolutions #twit2fit

Posted on January 1, 2009 by Thomas Powell

1. Take care of family2. Stay employed3. Spring Marathon <3:304. 5k PR — sub 21 min 5k5. Add 2 new marathon states to my list6. Learn to recover from marathons properly7. Monkey IV, November 2009 <4:00 <3:458. >2000 miles for … Continue reading →

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