Weekly recap: 6 weeks to Eugene

Monday: Rest. "Sorely" needed rest too.


Tuesday: 5 miles@base, 100ups + drills + LB strength.


Still a bit sore..also raining...boo. So, treadmill for 5 miles at average of 9:25 /mile with a few miles at 9:09 / mi. HR about 125 at this pace which is good. 


Hot in the gym...sweating a lot 8/ ...LB strength after. No drills or 100 ups.


We have had several weeks now of amazingly large and long lived flowering trees in full bloom...hopefully the rain won't be hard enough to hammer the blossoms off.


Wednesday: 2 miles wu + 6x2 min uphills @ 5K effort w/jog back recover + 1 mi cd


Did these on Page Mill road, which has a nice hill about 2 miles from my house. Effort was sprints to HR of 145, which turned out to be about 8:30-8:50m/m pace.

Split	Dist	Pace	HR	Max HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	10:03	114	137	55.7	88	3	0	1.536
2	1.00	10:19	120	131	60.7	88	25	0	1.421
3	0.22	9:45	121	123	61.5	88	0	0	1.491
4	0.24	8:32	141	147	77.9	90	36	0	1.473
5	0.16	11:23	124	146	63.9	83	0	0	1.257
6	0.19	8:41	138	150	75.4	92	25	25	1.479
7	0.20	10:58	124	149	63.9	83	18	46	1.267
8	0.23	8:34	142	151	78.7	93	27	0	1.458
9	0.24	11:06	121	150	61.5	85	26	54	1.295
10	0.22	9:21	137	146	74.6	89	28	0	1.393
11	0.23	11:31	118	146	59.0	82	22	49	1.295
12	0.23	8:49	137	149	74.6	91	27	0	1.465
13	0.25	11:19	116	148	57.4	85	24	53	1.316
14	0.23	8:52	137	147	74.6	91	29	0	1.460
15	1.00	10:43	115	144	56.6	86	22	69	1.427
16	1.00	11:01	111	118	53.3	85	0	10	1.438
17	0.55	10:49	111	116	53.3	84	0	5	1.475
Sum	7.19	10:18	125.1	n/a	64.9	87	312	312	1.364

Slow 2 miles back to house....pretty beat after that.
Garmin T.E. 3.0 (Improving)


Thursday: 40 min XT, myrtle


Nope. Drove to Yosemite today for a one night stay and dinner at the Ahwahnee Hotel with my work group.


Friday: 8 miles @ base, UB strength


Did 4.5 miles @ 10:11 pace.

Too much wine last night, but did manage to get up and out early for a 5 mile run in Yosemite Valley. This has to be the most beautiful run I have ever taken. I stopped several times just to look around.


There were clouds of low hanging mist here and there but the rain held off. I could feel the altitude a little bit (4000') but not too bad really.


After breakfast we all did a 4 mile level hike to Mirror lake.



Saturday: 100 ups, 3 miles easy, myrtle


Even after a long sleep, today I was feeling a bit under the weather,m (perhaps from 500 miles of driving in two days?) so I decided to rest so I would be better off for tomorrow's long run.


Sunday: 16 miles, last 20min moderate.


15-20 mph winds today with threats of thunderstorm showers.

Split	Dist	Pace	HR	Max HR	% WHR	Cad	YPB
1	1.00	9:52	119	130	68.9	89	1.372
2	1.00	9:28	128	134	67.2	89	1.453
3	1.00	9:28	127	131	66.4	88	1.465
4	1.00	9:38	125	130	64.8	88	1.462
5	1.00	9:23	120	130	60.7	88	1.564
6	1.00	8:54	126	131	65.6	89	1.569
7	1.00	9:19	124	127	63.9	87	1.523
8	1.00	9:09	126	131	65.6	87	1.528
9	1.00	9:21	125	132	64.8	87	1.506
10	1.00	9:15	124	130	63.9	87	1.535
11	1.00	9:44	122	127	62.3	86	1.482
12	1.00	9:52	118	124	59.0	86	1.511
13	1.00	9:52	122	128	62.3	87	1.462
14	1.00	9:14	128	136	67.2	89	1.490
15	1.00	9:03	137	140	74.6	89	1.420
16	0.98	10:26	126	142	65.6	85	1.334
Sum	15.98	9:29	124.8	n/a	65.2	88	1.485

Splits 5 to 10 were on the Paly track..this was nice and soft running but the wind was right down the long dimension of the track. So the back straight was into the teeth of the wind and the front straight was 'hoist the spinnaker' time! (Are sails legal in running?)

During the run some very cold rain came down a couple of times but never for very long. At one point on the track we had very small BB-sized hail for a minute.

I was thinking about a co-worker and all the other the people running the LA marathon..I remembered running it last year with my brother-in-law and how rainy it was. This was also my first 'breakthrough' road marathon where I had no fade and felt strong for the last 6 miles.

I pushed miles 14 and 15, but this was all into the wind so it was TOUGH.  I wanted splits in the 8:xx range but just could not do it against that wind without pushing more than "moderate". Overall I am happy with this run...pretty good economy for 16 miles and considering the winds.

Garmin T.E. 3.0 (Improving)

Total for week 32.75 miles

For some reason, I was down on energy in the latter half of this week...not sure why. Glutes are still a bit sore from the hill sprints..perhaps the hills were tougher on me than I thought?

On the good news front, my left heel is holding up. I am still using the lift in my left shoe (put duct tape to make it waterproof 8). I had no problems on the long run or the hill sprints i.e. it's not getting worse and still getting better, slowly. 


I have been able to back off on the icing with no problems. During the CIM build-up at this time my foot was in far worse shape, so perhaps we have figured out some new tricks that work.

Obligations ate into the mileage this week but not sure another few easy miles this week would have helped things so just moving on! 

There is some air travel looming on the horizon, at just about the most difficult time in the training, so it will be interesting to see how it all works out. Jill may need to do some fancy rearranging of my weeks to get the important runs in.