Weekly recap: 12 weeks to Eugene

Monday: Rest


Tuesday: 5.5ish miles, 2 miles easy + 2x10 min @ ½ MP w/2 min active recovery between sets + 2 miles easy


I was a bit confused by these instructions as the 2x10 min at 1/2 MP (8:25 pace) would add up to 2.5 miles right there. What with the 2 warmup and 2 easy after that would be 6+...but didn't matter I just cut the cool-down at 5.5.

Split	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	9:47	150	85.2	88	1.200
2	1.00	9:55	129	68.0	88	1.375
3	1.00	8:23	138	75.4	92	1.520
4	0.37	8:07	143	79.5	93	1.505
5	0.19	10:38	128	67.2	86	1.285
6	1.00	8:20	141	77.9	92	1.498
7	0.27	8:24	144	80.3	90	1.453
8	0.65	10:28	127	66.4	86	1.330
Summary	5.48	9:13	138	75.4	89	1.383

The fast running went well...I'm noticing a small sore spot on the left side of my left foot heel. It's not hurting..just sore and doesn't get worse when I run....it's just 'there'. Doing some icing just to be safe which works really well to clear it up.


Wednesday: 100-ups, 8 miles easy


Ah my old friend 10:00 pace! So often I run away from you wanting to leave you behind. But you always welcome me with open arms when I decide to come visit. Fondly, I remember our first marathon together...you were so kind to me and led me to the end of the race without a wall to be seen! Why do I forsake you so often just to make fleeting contact with the cool 9:xx kid on the block?

Num	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	10:04	114	55.7	87	1.533
2	1.00	10:15	119	59.8	87	1.442
3	1.00	10:11	115	56.6	87	1.502
4	1.00	10:01	120	60.7	88	1.463
5	1.00	9:59	118	59.0	87	1.494
6	1.00	9:41	115	56.6	87	1.581
7	1.00	10:00	117	58.2	88	1.505
8	1.00	9:53	119	59.8	87	1.496
9	0.17	9:46	118	59.0	87	1.554
Sum	8.17	10:00	117	58.2	87	1.504

Exactly 10:00 m/m average 8)

5 miles into the run I hit the Paly track and this time I did a full minute of fast padding around barefoot on the AstroTurf infield . Then I did about 60ups of the so-called '100ups'..I was losing my snap on them and they say to stop when you aren't getting good form...so more next time. I think it was good to do them so far into a run..your brain is already tired and so you really have to focus to get your muscles to move quickly and precisely.

Didn't do icing.


Thursday: 4 miles @ base + 8x8sec hill sprints, myrtle routine


This went well..finished the 7th interval as nearly as strong as the first one, except was suppoesd to do 8........8/. After a few of these who can count? ;)

Num	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	10:26	124	63.9	86	1.360
2	1.00	9:58	130	68.9	88	1.357
3	0.29	9:31	120	60.7	86	1.533
4	0.03	6:10	128	67.2	100	2.380
5	0.04	20:38	128	67.2	56	0.693
6	0.03	7:11	114	55.7	97	2.375
7	0.04	17:22	127	66.4	60	0.726
8	0.02	8:38	112	54.1	95	2.193
9	0.04	19:05	121	61.5	62	0.679
10	0.02	7:05	113	54.9	99	2.124
11	0.05	18:49	126	65.6	63	0.795
12	0.02	6:37	124	63.9	99	1.958
13	0.04	20:04	129	68.0	60	0.626
14	0.02	6:40	117	58.2	95	2.256
15	0.05	20:04	129	68.0	62	0.716
16	0.02	6:21	118	59.0	87	2.057
17	1.00	10:08	124	63.9	87	1.401
18	0.37	10:38	118	59.0	87	1.393
Summary	4.09	10:38	125	64.8	84	1.324

Should have added the max HR for the split here too..oh well too lazy to re-do the table. Each set starts with the recovery of the HR down to about 113 or so..so the average over 8 seconds doesn't get that high. 


Sore spot still there on left outside..kinda not the usual thing. Didn't seem that bad and was pressed for time so no icing.


Friday: 100-ups, 7 miles: 2 miles easy + 3 x [ 1 min @ 10K pace with 1 mile easy pace] then 1 mile easy + 1 mile hard




My sore spot felt tight and stiff this morning. Just for kicks I decided to wear my Nike Pegasus shoes (which have sat unused) to give my heels a bit of a lift. I set out for the track and they felt ok, heavy and clunky but do-able. I had to really work on a fast cadence and midfoot.


I did the 3x intervals and then decided to do the 100ups. Took off the shoes and socks and did them on the infield. Again, after all that running I could only do 50 before my snap wasn't snapping very well.


Shoes and socks back on and set of back for home to do the mile easy/ mile hard. WHOA...after doing the barefoot 50ups the SHOES FELT TERRIBLE....total suck. They felt like huge, stiff lumps of plastic..which isn't surprising since that's what they are 8/

Num	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	10:10	142	78.7	87	1.220
2	1.00	10:22	126	65.6	86	1.347
3	0.14	7:18	135	73.0	96	1.819
4	1.00	10:00	122	62.3	88	1.443
5	0.13	8:03	135	73.0	94	1.681
6	1.00	9:36	122	62.3	87	1.503
7	0.13	8:03	134	72.1	92	1.660
8	1.00	10:02	120	60.7	86	1.463
9	1.00	10:36	115	56.6	85	1.443
10	1.00	9:03	130	68.9	89	1.497
11	0.01	8:28	133	71.3	88	1.444
Summary	7.40	9:51	126	65.6	87	1.417

Back to my Frees/Kinvaras!


Saturday: Rest, upper body weights.


Sunday: 10 miles with last 10 min "moderately hard".


Rest day does wonders..ready to go.. I had some errands etc so didn't get to the run until later in the day..and it was already in the mid 60s F and pretty sunny! aka too hot. 


Another good run but that nagging sore spot should have had
more icing earlier in the week. Didn't stop me from doing this:

Num	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	9:01	141	77.9	89	1.384
2	1.00	9:32	122	62.3	89	1.512
3	1.00	9:28	129	68.0	89	1.442
4	1.00	9:38	129	68.0	88	1.417
5	1.00	9:37	128	67.2	87	1.429
6	1.00	10:01	125	64.8	87	1.405
7	1.00	9:32	123	63.1	87	1.501
8	1.00	9:52	129	68.0	88	1.383
9	1.00	9:15	137	74.6	89	1.389
10	0.95	8:50	144	80.3	90	1.387
Summary	9.95	9:29	130	68.9	88	1.429

Did icing after and was a bit stiff after...perhaps over did it? Glad tomorrow is a rest day!


35 miles for the week...a tough week but I survived. HRs vs pace are not bad for this stage. The sore spot on the left outer heel is a concern. I'm way ahead on miles and paces  vs the last build-up for CIM so I should probably not press so hard.


Weight 172.6..this is going well. Portion control is key. 


12 weeks to Eugene now. Toni asked "How come you haven't hung up the map for the Eugene race yet?" How well she knows me..yup time to pin that up and start letting it sink in. 


As race day draws near perhaps I'll watch some movies about Pre to have something inspiration during the race.