Weekly training recap (midweek), CIM targeted

Mon: Rest
Tue: 4 miles, w/ 2 @ 8:30 m/m tempo (141 HR ~ 80% WHR) + 2x 20s of 4 drill set + weights/strength training after.




Wed: 3.3@10:30m/m + 25min swim @4
Thurs: 4.6@10:18 (ave pace includes recovery walks)  w/ 7 x 40s hill sprints at ~6:15m/m + 2 x 20s of 4 drill set.


Thursday morning I felt a bit stiff after Sunday's 9:00 pace 8.8 miles and Tuesdays tempo + drills and strength training. But after warming up I felt pretty darn good.  Here are the 7 hill sprints and recovery walks....I walked until my HR got down to 110 bpm before I would do the next one:

Split	Distance	Avg Pace	Avg HR	Avg Cadence
3	0.12	06:36	128	92
4	0.04	22:25	129	54
5	0.08	06:09	126	95
6	0.05	19:57	130	58
7	0.10	06:23	129	96
8	0.06	18:07	130	57
9	0.08	06:00	126	96
10	0.11	13:44	130	72
11	0.11	06:36	128	94
12	0.08	18:51	125	58
13	0.10	06:14	122	94
14	0.09	18:25	121	59
15	0.13	06:10	128	97

I was only supposed to do 6 sprints but after so many and getting tired I lost track and did 7.

I'm getting better at these...the muscles are getting bigger and stronger. Why didn't I work on this before? Notice that my ave HR doesn't move much over the set and cadence is of course high ...92-97


Absolutely no rumbles of complaint from anything during the sprints or during the drills after....the 'tweaky' feeling stuff in my right hamstring is gone...calf has nary a word to say.


I had PT visit #3 today and got another exercise to do...more on that in another post.


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I'm throwing down the gauntlet for CIM (the California International Marathon)...I was already registered and I booked the hotel today.


The training time is a little shy: I need to get some long runs in but I also need to have faith in my previous long run conditioning still being there to some extent.


I plan to seriously push on this race and run a sub-4. There are never guarantees in marathoning but I think I have a very good shot if the training goes well between now and then and the weather cooperates. I've never felt stronger and Jill and I are just getting started.


CIM is a point to point course, which is my favorite kind. It's a logistical pain in that you have to be bused to the start, but the feeling of actually racing from point A to point B is wonderful and worth it.


The course is a net downhill of about 300', with some rolling hills though. The last 6 miles flattens out and doesn't have any more hills.


It's on Dec 4th, so it's not going to be hot. (In fact it can be darn cold at the start..I'll need to make some disposable arm warmers, etc) 


Excelsior!


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