CIM Week 4

Monday: Rest! After the 20 miler this was 'sorely' needed. ;/


Tuesday: 6@base, 10x8s hill sprints, drills.  Did 5.9 @ 9:43...the drills and sprints were hard after Sunday...still a bit worn from that. 


Wednesday: 6-ish miles with 1.5 @ 1/2MP, 1 @ 10k pace, .5 at 3-5k pace. Whaaat? This is a step back week?


I did this:

Split	Distance	Avg Pace	Avg HR	% WHR	YPB
1	1.00	10:01	111	53.3	1.583
2	1.00	8:34	132	70.5	1.556
3	0.50	8:41	135	73.0	1.510
4	0.19	10:45	119	59.8	1.382
5	1.00	7:56	140	77.0	1.585
6	0.18	11:06	128	67.2	1.227
7	0.52	7:19	146	82.0	1.657
8	0.10	20:29	117	58.2	0.734
9	1.00	10:19	116	57.4	1.471
10	0.29	10:38	113	54.9	1.442
Summary	5.78	9:22	125	64.8	1.502

A bit slow for the first part, then rang the bell for the 2nd and 3rd intervals. Running 7:20 for half a mile was pretty fun. I think I could do it for 3k maybe...not 5k tho..


After the hill sprints Monday  I had a sore point in my right calf..was worried about it but could not feel it at all after I was warmed up on Tuesday. 


Such a guessing game to figure out when to baby yourself and when to ignore the niggles!?  Anyway, I ignored (but got a massage later in the day.).


AT not bad at all...calves are still stiff in the morning but if I foam roll and use the stick on my calves then do some very easy stretching after .3 miles of running I'm good to go, i.e. seems to be under control.


Thursday: 45 min XT + lower body strength training. Did 40 min of recumbent stationary bike (reading kindle) and then lower body exercises. 


Friday: 7 miles with 5 at 1/2 MP (8:35m/m).  I awoke feeling a little bit of soreness from the lower body stuff I did the day before.


The first fast mile I was dragging at a 8:40-8:45 pace for a several minutes and kept trying to  get rolling but every time I looked at my split it was stuck on slow. Finally, I warmed up, got things moving properly and got in some kind of groove. I tried not to daydream and instead imagine I'm in the last 5 miles of CIM:

Split	Distance	Avg Pace	Avg HR	% WHR	YPB
1	1.00	10:09	126	65.6	1.376
2	1.00	8:38	134	72.1	1.521
3	1.00	8:20	140	77.0	1.509
4	1.00	8:19	140	77.0	1.509
5	1.00	8:16	141	77.9	1.510
6	1.00	8:16	141	77.9	1.510
7	1.00	10:14	121	61.5	1.421
8	0.87	9:51	126	65.6	1.413
Summary	7.87	9:00	133	71.3	1.471

This resulted in speeding up to about 8:20-8:15 pace but I figured I'd try it...and I was able to hold. (and no  drift).  No AT problems during the run but iced the doggies after just to be safe.


In my head I was pondering the 13 mile time trial on Sunday...."What pace?" the question.  I'm pretty sure that 8:16 is out of range but perhaps 8:20-25 might be doable. It depends on how rested I am from today after one day off.


My 1/2 marathon PR pace was exactly 8:30m/m (2009)...this is about 8:25 on the Garmin so I guess I'm angling to see if I can better that a teeny bit.


Saturday is a rest day and I look forward to it!


 Do you have a way of judging the freshness of your legs? I use a 'stair bounding' metric: when I'm really fresh and strong I can bound up 4 steps at a time (my job is on the 2nd floor). Today, I'm doing one stair at a time....8)