THE FOUR MINUTE MILE

4:00 MILE : A RUNNING ODYSSEY

November 30, 2007

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Runners Knee Sucks… 

1 Hour Swim Easy pace.

Sprints

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November 29, 2007

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Runners Knee Sucks…..

5:30PM

Eliptical Machine 60 minutes.

ROGER THE BAN

FIRST FOUR MINUTE MILE

HOW A POOR MAN CAN TRAIN

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CARB = Energy 

SALTINE CRACKERS
PEANUT BUTTER
WHEAT BREAD if you can afford it
CARROTS
GENERIC RAISIN BRAN w/ no milk
GENERIC OATMEAL
BAKED BEANS

PROTIEN: = Muscle Recovery and Growth
SARDINES
TUNA
PEANUT BUTTER…again

FAUCET WATER
 

IPOD (NOVEMBER)

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Hanz Zimmer and Lisa Gerrard – Now We Are Free

Serenkure Arts – Serangapane

Prodigy – Smack My Bitch Up

Lisa Gerrard and Peter Bourke – Nadir 

Ratatat – Gettysburg

M83 – The Highest Journey

DJ Shadow – Dark Days Theme

Miriam Makeba – Saduva

Orbital – One Perfect Sunrise

Taj Mahal – Johnny Too Bad

Ratatat – Wildcat

2pac – When I Get Free

Underworld – Bruce Lee

Jay-Z and Biggie  – Allure (Ratatat Remix)

November 28, 2007

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TREADMILL RUN

6:00PM

 60:00 Total

6 Miles = 49:00 min Easy Pace at 7.5 MPH

1.75 Miles = 11:00 Uncomfortable Pace 10 MPH

 Total = 7.75 Miles