Here's what I got for last week's totals. If I missed anyone, or got the number wrong, let me know: Rasmussenmp - 80 We’re happy to share you with Kick Twocat - 58.86 Only 2 weeks into marathon training and already at nearly 60 mile-weeks CNYrunner - 55.1 Nice LR with great weather and a friend to share it PJH - 52.1 With a Boxing Day race PR Holly - 49.2 Tossed in an extra running day to combat holiday overeat Pfriese - 45.4 Nice and solid Perch - 44.3 And the knee is fine again – whew! SirWalksalot - 42.43 Disappointed in 5K, but that looks pretty darn speedy to me! Way5yom - 42 Heading into taper mode Tramps - 40.1 No need to sneak in, the door’s always open for you. Evenflein - 35.5 New treadmill, and nobody deserves one more So, here's the plan for me this week: DONE! Mon: weights and abs Tues: 12 mile hill workout Wed: 5.1 miles Thurs: 8 miles w/intervals and 2@MP Fri: weights and abs Sat: 7.15 miles Sun: 16.75 miles - DONE! Total: 49 miles

Thanks, Holly! Plan / actual MON 6.3 TUES core WED 6.2 including 4 @ tempo (7:25) THUR 7.5 FRI 6.5 with first try at intervals in ages 5x800 @ 5K (w/400 recovery) SAT core SUN 14 got swamped by work; no run 26.5 (ouch)

Holly...good work... Week beginning December 31 Week 1 of Pfitz (24 week/55 mpw) Schedule Mesocycle 4, Taper and Race Goal Race - Chevron Houston Marathon, January 13, 2008 Weeks to Goal Race - 2 E Pace - 9:26 - 11:12 (1-2 minutes slower than MP) LR pace - 8:26 - 9:12 (110%-120% of MP) MLR pace - 8:26 - 9:12 (110%-120% of MP) GA - 9:00 (Getting in the miles) MP - 7:40 (Based on current VDOT), revised 7:48 Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30 VO2Max – 6:46 (5K race pace) Monday Rest – Complete Tuesday 7 GA plus speed miles with 8X100 strides – Complete Wednesday – 8 VO2Max miles with 3X1600 at 5K pace, jog 2 minutes in between – Complete, ran 2X1600 at 6:49. Thursday Rest – Complete Friday 5 Recovery plus speed miles with 6X100 strides – Complete Saturday Rest – Complete Sunday 12 MLR – Complete, right legs feels very sore, after this run I felt like I had been running a marathon. Weekly Mileage Plan – 32 miles. Weekly Mileage Actual – 32 miles. This week’s goal – Wednesday will be difficult, enough said. Weekly Summary – My legs do not do not feel as fresh as I would hope. I will try to back off a little more next week.

Thanks again for keeping this up Holly.

Day	Plan	Actual	Commentary
Monday	15	15.16	My first table entry!
Tuesday	5	5.24	Rain, rain go away.
Wednesday	13	16.13	Supposed to be frigid tomorrow. So change of plans. I am moving the 11 miler to Friday. Today I added three miles that I plan to subtract from tomorrow's run, which will now be 6 miles.
Thursday	11	6.21	Cold, so cold! Just 9 degrees out so it was a 10K on the dreadmill.
Friday	9	11.25	When will winter ever end! Another run in freezing temperatures.
Saturday	0	0	Tough run but I made it!
Sunday	6.2	6.2	10K race.
Total	59.2	60.19

Look at that a table! I am a happy puppy! In case anybody else wants to try here is a template: <#table> <#tr> <#td>Day<#> <#td>Plan<#> <#td>Actual<#> <#td>Commentary<#> <#> <#tr> <#td>Monday<#> <#td>Number 1<#> <#td>Number 2<#> <#td>Text<#> <#> <#> To use this template you need to do the following: (1) Remove the # symbols. (2) Remove ALL of the line breaks. Yep, all of them or your table will have more of them than you can ever imagine! So you will end up with one long string of code. I would post what it should look like but it creates a really wide page! You should also remove the spaces. These are in the template to make it easy for a person to read. Alas, the computer botches it up. Yes, tables are a pain but apparently they can be done.</#></#></#></#td></#></#td></#></#td></#></#td></#tr></#></#></#td></#></#td></#></#td></#></#td></#tr></#table>

Not going to make 40 miles this week, will need one of those free passes.....it's taper-time! M------------------> 5 miles - done T------------------> rest day - done W-----------------> rest day - done Th-----------------> 7 miles - done F------------------> 5.1 miles - done Sa----------------> 11.5 miles - done Su----------------> rest day - done ____________________________________________________ Total--------------> 28.6 miles - DONE Holly, thanks for the 40/40 tallies and comments. Paul

I doubt I'll get to forty this week, but I'll try... M...........0 T...........0 W..........0 T...........0 F...........0 S...........6.75 S...........3m WU/ 5k (20.46)/ 1 m WD............then later: 8.5 miles total:22-ish. My girls' Mom was out of town, so I had them for the better part of the week. Good thing I started my goal mileage 1 week early. Can I still hang with you cool 40/40ers? I promise to do better next week. Thanks for keeping the tally, Holly. Swalot

So this is where the thread ran away to. Been very sick but I have turned the corner. The damage in a few critical lost long runs last week may not be recoverable before Carlsbad 1/20, but at least I feel like a human again. I have heard of walking pnemonia, I think I had the running variety. Hope everyone is well, - for someone who have been less than regular - this whole transition thing has taken some adjustments. Less than 2 degrees this evening from upstate NY. Anyway - keep me on the list - I will try to stay in tune with this new location Monday 4.5 total - 5K in 25:02 simply dying, wheezing and coughing Tyuesday 6.0 total in 65 minutes, trail shoes on the road in a blizzard thru over a foot of blowing snow Wednesday 5.0 in 41:07 - FINALLY a strong loop and solid run - I am getting over this illness Thursday 5.0 in 41:47 - solid run in 2 degrees F - struggled to breath thru the frozen mask last 1.5 miles Friday - Travel and Running Rest day Saturday - 6 EZPZ Hills Sunday - 15-20 Weather and health dependent. Total to date: 20.5 Estimated finish - possibly 46.5 Cheers ! PTS

PJH in the section that looks like: <#tr> <#td>Monday<#> <#td>Number 1<#> <#td>Number 2<#> <#td>Text<#> <#> replace the "Number 1," the "Number 2," and "Text" with whatever you like. It will then show up as part of the table. To create new rows copy the above and change the "Monday" to the other days of the week or the word "Total" or "Fuzzy Bear" or whatever you like. Each <#td><#> creates a column and each <#tr><#> a row. Whatever you put in the middle of each pair is what gets displayed in the cell. Just be sure that you have the same number of columns in each row. I am not sure how the browser will render things if you do not. Hopefully this will solve your problem. If not just let us know. About deleting a post: there was a thread somewhere here on RH about deleting a post. Apparently you cannot do it. The best you can do is edit the post and erase everything that is in it.</#></#tr></#></#td></#></#></#td></#></#td></#></#td></#></#td></#tr>