Thursday, September 22, 2011

Mid-week training



Wed: 8.8miles @ Cold getting better and better decided to go for hilly run. I have to run 2 miles to get to any bumps and so it was an 8.8 mile run with two loops of hills. The hills are small..but the California International Marathon's rollers are not that big either so it should be good...

Split Distance Avg Pace Avg HR Max HR Avg Cadence Elev+ Elev-
1 1.00 9:45 111 123 86 0 0
2 1.00 10:23 115 126 85 21 0
3 1.00 10:28 122 133 84 117 23
4 1.00 9:41 123 137 85 54 47
5 1.00 9:21 125 138 86 60 71
6 1.00 9:43 128 139 85 47 45
7 1.00 9:11 125 137 86 0 89
8 1.00 9:31 128 135 85 0 20
9 0.82 10:21 125 131 84 0 3

I ditched my innersoles to the Nike Frees to get more road feel..they were just too stiff. The inners of the shoes are smooth and have no stitching or bumps so this works just fine.


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Thur: Late partying last night and too much vino..not a good idea when you are running hard the next day!...coach has me doing 4x10k pace with warm up/down. Still a little bit of congestion (i.e. snot rocket fuel) but less than yesterday.


Today I decided to break in the Kivara 2's




Split Distance Avg Pace Avg HR Max HR Avg Cadence Elev+ Elev-
 1 1.00 10:32 101 111 84 0 6
 2 1.00 7:55 135 141 90 0 10
 3 1.00 8:06 139 143 89 0 0
 4 1.00 8:18 140 144 88 11 0
 5 1.00 8:28 141 144 87 5 0
 6 0.36 11:32 121 142 82 0 0

Basically ran the HR up to 140 and held it there (mas o menos)....could have gone faster but that's not what the coach said to do...so we let the cardiac drift do it's thing.


You can see I slowed down by about 10s for each mile...this would have taken about another 2bpm to counter so I would have been running 148bpm or so by the end to hold 8 m/m. It would have been hard to do this..but during a race I could have done it.


In my old '09 PR 10k (8 m/m) I was running about 155 bpm to hold pace at 4 miles...so I think I'm in pretty good shape considering how little speedwork I've been doing until now.



1 comment:

  1. Those are some be-u-tee-ful shoes! Considering you were calf impaired and then traveling and then sick, I think you are doing fantastic and I like the numbers and HRs.

    Hope the rest of the cruddy stuff leaves soon, yucky!!!

    ReplyDelete

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