Sunday, April 22, 2012

1 Week to Eugene: weekly status

Monday: Off


Tuesday: 5 miles @ base + full body weights


Still recovering from the 21 on Sunday, so I decided on a slow base pace. 



Split Dist Pace HR % WHR Cad YPB
1 1.00 10:08 116 57.4 88 1.498
2 1.00 9:43 116 57.4 88 1.562
3 1.00 9:37 119 59.8 87 1.538
4 1.00 9:51 120 60.7 87 1.488
5 1.00 9:25 125 64.8 87 1.495
6 0.28 10:02 119 59.8 86 1.461
Sum 5.28 9:46 119.1 59.9 87.3 1.512


Garmin T.E. 2.6


Wednesday: 30 Min XT


Off.. still recovering, throat is still messed up from the bug I've been playing cat and mouse with ..right now I'm the mouse.


Thursday: 2mi easy + 2x12 min @1/2 MP w/2min recoveries + 2mi easy


Decided to rest ...feeling a little blah still. 


Friday: 4 mi @base + 6x10s hill sprints


Felt better this morning..throat cleared up some during the night. Did Thursday's tempo run today instead of the base + hill sprints:



Split Dist Pace HR % WHR Cad YPB
1 1.00 9:49 113 54.9 89 1.587
2 1.00 8:21 133 71.3 91 1.586
3 0.26 8:22 136 73.8 90 1.566
4 0.19 10:54 122 62.3 85 1.356
5 1.00 8:18 134 72.1 90 1.582
6 0.25 8:13 139 76.2 90 1.562
7 1.00 9:52 121 61.5 86 1.475
8 1.00 9:28 123 63.1 87 1.510
9 0.89 9:24 121 61.5 87 1.544
Sum 6.59 9:09 124.6 64.5 88.4 1.541


Good numbers as per usual that have been happening 8). Legs, heels, tendons, etc all good, no problems. 


Garmin T.E. 3.3


Saturday: Rest


Sunday: 10 mi @ MP + 10-15s, (i.e. 8:56-9:01m/m)



Split Dist Pace HR % WHR Cad YPB
1 1.00 8:38 129 68.0 90 1.580
2 1.00 8:45 131 69.7 89 1.536
3 1.00 8:54 131 69.7 88 1.509
4 1.00 8:57 131 69.7 88 1.500
5 1.00 8:49 131 69.7 88 1.524
6 1.00 8:56 133 71.3 87 1.482
7 1.00 8:50 132 70.5 87 1.509
8 1.00 8:59 136 73.8 87 1.440
9 1.00 8:40 135 73.0 88 1.504
10 1.00 8:50 136 73.8 88 1.466
11 0.68 8:57 136 73.8 88 1.450
Sum 10.68 8:50 132.7 71.1 88.0 1.500


Kind of a dress rehearsal run...no warmup and close to MP. It's been warm here the last few days so even at 8am it was 61F and full crisp blue sky w/strong sun. Wore what I plan to wear except took a single bottle with me.


I was too fast for the first two miles, but eventually got in a groove holding 8:50 average on the Garmin. Yes, this is a touch faster than I'm supposed to go but it felt good so I just stuck with it. 


By the time the run was over it was 65F. The full sun on your body adds a lot. This is probably why the HRs were a few beats high for these paces: there's more blood sent to your skin to sweat so you have less blood volume for the muscles, hence it has to pump faster to get the same O2 to them. I was sweating quite a bit..I almost preferred when I was heading upwind...it was cooler!


Anyway, body felt good..no problems with anything and I felt like I could have held that pace for another 10 without too much trouble, but after that, not sure..maybe. For sure if it was mostly cloudy and a bit cooler as it is supposed to be....


My "A" goal for Eugene is a 3:55 which is 8:58m/m. I have been assuming 5s for the GPS noise and lack of tangents which means I need  8:53 on the Garmin.  Coach Jill has "promoted" me to an 8:46 MP...not sure I'm ready to try that...so 8:50 is a reasonable compromise for race day I think. 


Garmin T.E. 3.8 


Total weeks miles: 22.5

I am gradually getting more excited for race day: during today's run every time I thought about the race I found my pace creeping down got a flush..goose bumps time 8)



THE LAST WEEK: on the wagon (no wine or beer), watching the calories as I decrease the running and getting plenty of sleep!


A bit shy on the miles, but  I'm not worried. My 'reactive airway' throat irritation thing is gradually getting better...still not good when I have to talk a lot. My lungs are clear though so it doesn't hurt my running..it's just my upper windpipe. 





6 comments:

  1. Sounds to me like you're ready for a great race, Paul....can't wait to read all about it!!!!

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  2. 8:50 is very doable for you. Now let's do our little prayers to the running gods that they keep the weather cool on race day and you stay healthy for the last week. Let's get out that big blow up bubble and stick you inside :).

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  3. Have a good taper and looking forward to your race report.

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  4. Yay for the last week before Eugene and good luck to you!

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    Replies
    1. Thanks Paulette! (And thanks for inviting me to join the Ragnar Relay!)

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  5. You really sound ready for this run. Looking forward to your RR. The weather looks to be good as well.

    If you recvd a field promotion -- then I KNOW you are ready. I never recvd a field promotion. hahaha

    Seriously, good luck to you.

    ReplyDelete

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