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.

----

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.