|Split||Distance||Avg Pace||Avg HR||Max HR||Avg Cadence||YPB|
This run felt pretty good considering the earlier speedy work during the week
Saturday I was supposed to cross train for 40 min and do weights, but I was busy and also still having some nasal congestion so I decided to have rest day
Sunday was called out to be a progression run, i.e. do 6 miles at base and then speed up
each mile for 12 miles until running at HM pace. The nasal crud is still there but better each day a tiny bit. Doesn't seem to bother me too much though:
|Split||Distance||Avg Pace||Avg HR||Max HR||Cad||YPB|
This run felt really good....in particular I enjoyed splits 9-10-11 where I was really in the zone and going fast. (for me).
You'll notice I added a column to my data called "YPB" or yards per beat. This is a calculation of how many yards I travel for each beat of the heart. It's a metric of running economy that mushes together pace and HR so you can have a single number as your metric.
I have used this before and it's very handy for seeing small improvements month to month.
5 runs, 36 miles for the week, 8 miles of it at <9m/m pace
10 weeks to CIM (california international marathon)
I did some study of the CIM elevation profile. Many people have warned that it has a lot of small ups and downs and not just the 340' drop from start to finish. For example, there's a little 80' steep climb at about mile 11 you can see above.
Alas, the website does not show the total up and total down the way most trail races do, but I found the data over here.
start 357' gain 243' loss -552' net loss -309 finish 48'
Comparing that to my garmin data for my other marathons this is the least hilly race so far.
Surf City was pretty darn flat but was about 300' of up/down. Copenhagen (which is also "flat") has some minor bumps in it that add up to 600' of up/down to the Garmin. Napa Valley marathon is point to point and has a similar total drop to CIM, but has over 800' of up/down on the way in small hills.
And lest you think "Yes, but that's Garmin elevation, which is terrible noisy data", yes, the watch's notion of elevation is very poor..but after you upload to Garmin connect it is vastly improved.
Garmin does elevation corrections as of a while ago...what they do is take your lat/long position (which is very accurate) and reference the topographic data that was gathered by the shuttle on a mission many years ago (SRTM-3 data). This mission did very high resolution radar mapping of elevation at a very fine resolution...so I believe the Garmin numbers are pretty darn good.
For example, they show the expected drop from start to finish for Napa within a few feet.
(One spectacular place were the shuttle data fails for garmin is the bridge deck of the GG bridge...this was filtered out of the data (it's too small in width) and so you get a bizzare graph like this:
At about mile 5 you climb a hill to the bridge deck and then: SPLASH!, the graph shows you jumping into the water..swimming to the turnaround observation point where you climb a cliff run round it for about a mile and then jump in again and swim back, etc. Pretty crazy vertical slopes there 8)
This data also won't know about tunnels and such, and in a very heavy tree canopy it might have problems too.
Anyway, more than you probably wanted to know...the upshot is that I think CIM is a very good course...yes, some hills but not many and twice more down than up. A little bit of hills is good for using slightly different muscles: remember that any glycogen or fats stored in muscles you don't use is of NO use during the marathon.
Coach Jill is off running a trail half marathon this week..we wonder how that went?