Sunday, October 23, 2011

CIM Week 7: back home and looking at the numbers

It was a great trip: wedding, seeing my sister and brother-in-law, friends, sites in Canada (AJH: we didn't spend much time in VT since we've been there many times before so not many photos there ) If your interested you can check out all the photos of our trip here.


But it's also great to be back home. It's WAY easier to do marathon training when you're home and not doing to much else that's stressful to your body.


Week 7 was a tough week. 44+ miles. 


Tueday called for drills and 7 miles with 5x30s hill sprints...we did 6:09, 6:14, 5:58, 5:36 and 6:01 for the sprint paces.


Wednesday was about 5.75 miles with some 'mixed intervals'.... a first for me..never done them before:


Split Distance Avg Pace Avg HR Max HR Avg Cadence Elev+ Elev- YPB
1 1.00 10:26 139 167 86 7 0 1.214
2 1.00 8:37 132 144 89 0 14 1.547
3 0.53 8:25 143 160 89 0 4 1.477
4 0.15 13:32 120 138 72 0 7 1.082
5 1.00 8:06 139 149 90 0 1 1.563
6 0.11 18:37 114 144 59 0 0 0.842
7 0.76 7:49 140 147 90 4 0 1.610
8 0.14 15:31 116 145 65 0 4 1.004
9 0.51 7:25 143 156 92 6 0 1.666
10 0.79 11:16 120 149 80 7 0 1.304
Summary 5.97 9:26 133 167 85 24 30 1.402


1 mile warm up, 1.5 miles@8:30, 1@8:06, .75@7:49, .5 at 7:25, .79 mile cool down...the economy numbers are really good. Also did upper body weights and a set of new leg/hip flexibility floor exercises called out by Jill..wow..hard.


Thursday was 4 miles easy, I was pretty stiff after two hard days plus the new exercises so I did these at 10:25 pace and I also bagged the drills...too banged up.


Friday was 8 miles: 1 warm up, 6 at 1/2 marathon pace (8:39) and 1 cool down:


Split Distance Avg Pace Avg HR Max HR Avg Cadence Elev+ Elev- YPB
1 1.00 10:38 116 160 83 8 0 1.427
2 1.00 8:45 126 153 88 0 17 1.596
3 1.00 8:48 136 187 87 0 9 1.471
4 1.00 8:38 132 136 87 0 0 1.544
5 1.00 8:33 129 135 87 3 0 1.596
6 1.00 8:37 132 139 87 2 0 1.547
7 1.00 8:38 133 139 86 0 6 1.533
8 0.95 10:42 115 127 82 13 0 1.435
Summary 7.95 9:09 127 187 86 26 32 1.514

I was pretty sore still from the first part of the week with some very sore small muscles in my right upper leg. Actually I think the supine planks did it to me during the new floor exercises. I was seriously thinking of aborting the run but decided to see if I could warm up out of my stiffness.


And, yes, I did...again the YPB economy numbers for the 1/2MP splits are really good. (i.e. the HRs are low for that pace). After this we did a full set of lower body stuff, including box step ups with dumbells and goblet squats. 


Saturday called for 2 miles easy and 1/2 hr XT. Very stiff but loosened up a bit ...no XT except for walking.


Sunday 18 miles with 7 @ base, 6 @ MP , 2 @ base, 2 @ MP, 1 cool down. I decided to do the first 5 as a MAF test @ 125 bpm to compare with a last month...this is high base, then  2 at a slower base, then 6@MP, 2@base, 2@MP, .5 cool down.


Split Distance Avg Pace Avg HR Max HR Avg Cadence Elev+ Elev- YPB
1 1.00 10:03 113 123 88 3 0 1.550
2 1.00 9:18 124 128 88 0 0 1.526
3 1.00 9:14 125 129 88 11 8 1.525
4 1.00 9:14 125 128 87 10 7 1.525
5 1.00 9:09 124 131 87 6 15 1.551
6 1.00 10:01 116 124 85 0 11 1.515
7 1.00 10:09 115 129 85 0 4 1.508
8 1.00 8:48 126 130 87 0 0 1.587
9 1.00 9:02 127 132 86 7 8 1.534
10 1.00 9:04 128 131 86 0 0 1.517
11 1.00 9:04 127 136 86 0 0 1.528
12 1.00 9:03 131 135 87 22 0 1.485
13 1.00 9:04 133 139 87 17 0 1.460
14 1.00 9:01 131 134 87 2 14 1.490
15 1.00 10:23 123 132 84 5 10 1.378
16 1.00 10:41 118 124 84 9 10 1.396
17 1.00 9:08 130 138 87 0 10 1.482
18 1.00 8:49 140 144 88 0 2 1.426
19 0.35 11:50 126 144 83 6 0 1.173
Summary 18.35 9:27 125 144 86 98 99 1.490


This was not an easy long run, but it wasn't a race either...lets call it 'comfortably hard' (just barely). My legs were pretty beat up from the early part of the week...not very fresh at all.


First, let's look at the MAF course miles from 2-5....lets compare then with the maf test we ran back in September:

9-13-11 10-23-11
09:16 9:18
09:21 9:14
09:18 9:14
09:17 9:09

We picked up some efficiency from 6 weeks ago...we are almost at MP at a paltry125bpm!
During the long run the 6 MP miles from 8-14 were just a touch over 125, with some drift setting in as the temperatures crept up.

Miles 17-18 were tough but breathing was relaxed and we could have gone farther at this pace of course. I visualized feeling this strong for the last few miles at CIM. 

In summary: this week was tough, 45 miles.. a *lot* of fast miles + weights, drills and strengthening floor exercises. But we didn't break! The gradual build up is working. 

I also had a PT session which I'll report on later. The PT is one of the reasons I think I was able to withstand this week's training.



2 comments:

  1. What a great training week! And it does sound exhausting but you did it and did it well.

    ReplyDelete
  2. You are much more disciplined than I am!

    I'm struggling with the training right now so have signed up for a half marathon on 6th November to help me along a bit :-)

    See you in Berlin!!

    ReplyDelete

What do you think about all this? Please leave me a comment! 8)