Join your fellow TCTC members at the 2007 Philadelphia Marathon. We're getting a group together for a great running weekend. It you're not up for the whole deal, there is also a half-marathon and 8K.
You can register at the
Philadelphia Marathon web site. Most of the group is staying at the Marriott Downtown at 1201 Market St.
Once you sign up, the fun begins, send your name, marathon PR, age and predicted time to webmaster@twincitytc.org. Later we'll add bib numbers so people can track you race day.
Name
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PR
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Date |
WAVA PR
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Age |
Predict
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Actual
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John "Shrapnel" Anderson
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2:49:58
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Glenn "Whamman" Wells
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2:51:20
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Bill Gibbs
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2:45:32
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10/2001 |
2:49:24
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Mark U'ren
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2:48:53
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Phil Ponder
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2:55:32
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Mike "Crisco" Mathewson
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2:50:10
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Tim Doran
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Brant Armentrout
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Ed "don't call me" Shirley
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3:00:08
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05/2007 |
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2:57:00
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Keith Davis
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Jeff Ickes
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Robert Yountz
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Jim "Still" Waters
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Joan "JB" Crewson
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53 |
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Mike "Espo" Esposito
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Sub Sciandra
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Dan "Stallion" Sciandra
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Jerry "Tinman" McDonald
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Keith "Stoneman" Stone
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1:29:28
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12/2002 |
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48 |
1:45:00
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Philly Phreaks Training Schedule - 2007 |
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| Week Start |
wk# |
wks to go |
Wednesday |
Wed Dist |
Sat/Sun |
Sat/Sun Races |
2-Jul |
1 |
19 |
ez |
9 mi |
12 |
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9-Jul |
2 |
18 |
hills |
9mi |
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Grandfather Mtn |
16-Jul |
3 |
17 |
hills |
9 mi |
race |
Beat heat 5k |
23-Jul |
4 |
16 |
hills |
9mi |
14 |
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30-Jul |
5 |
15 |
hills |
9mi |
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6-Aug |
6 |
14 |
hills |
11mi |
16 |
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13-Aug |
7 |
13 |
hills |
11 mi |
race |
Maggie Valley 8k or Parkersburg 1/2 mara |
20-Aug |
8 |
12 |
hills |
11 mi |
18 |
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27-Aug |
9 |
11 |
hills |
11mi |
race |
Midnite Flight 10k |
3-Sep |
10 |
10 |
Intervals |
3 mi hard |
race |
Brenner 5K, Danville 1/2 mara |
10-Sep |
11 |
9 |
Intervals |
3.5 mi hard |
18 |
Warren rives 5k (Long Run will be Friday nite for those not racing) |
17-Sep |
12 |
8 |
Intervals |
4 mi hard |
race |
Salem Lake 30 K (counts as a 20 miler) |
24-Sep |
13 |
7 |
Intervals |
4.5 mi hard |
12 |
Marathon Pace Run, 2 mi w/up, 8 mi at MP, 2 mi cool down |
1-Oct |
14 |
6 |
Intervals |
5 mi hard |
20 |
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8-Oct |
15 |
5 |
Intervals |
Yasso 8's |
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4 Runners H.S on sat, Norfolk 1/2 on Sun |
15-Oct |
16 |
4 |
Tempo |
4 mi T |
20 |
Mercy 5 miler, Louisville 1/2 (long run is Friday nite for those not racing) |
22-Oct |
17 |
3 |
Tempo |
5 mi T |
race |
Silver Comet 1/2, Atlanta (lets get a large group for this one) |
29-Oct |
18 |
2 |
Tempo |
6 mi T |
16 |
NC State Championships at T-wood (long run on Sunday morning) |
5-Nov |
19 |
1 |
Tempo |
7 mi T |
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"Prediction Party" sat nite at someone's house |
12-Nov |
20 |
0 |
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race |
Philadelphia |
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hills = hill loop |
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intervals = combinations of 800, 1000, 1200 at 5k pace + recovery = 1/2 time spent running |
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Tempo = 1200m to 3 mi long intervals (10k pace), recovery = 1 to 1.5 min per mile run |
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Long Runs - we will start and finish at least one from 4Runners, and at least one from Fleet Feet |
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Races - just suggestions. If you don't race that weekend, do some sort of Marathon Pace run. |
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If you plan on racing on Saturday, you may want to change the Wednesday workout to earlier in week, or easier. |