11 Weeks to Tacoma

Week 12 done

A fantastic week. After only getting time to do 25 miles last week, I was set to rock and roll  this week and I did. Sitting here on Sunday afternoon I'm pretty beat but still in one piece and basking in my accomplishment.

Date	Miles	Pace	BPM	WHR%	Cad	Elev+	Elev-	Y PB
2013-02-12 Tue	6.6	8:54	131.0	69.65	87.9	30.8	29.6	1.543
2013-02-13 Wed	9.2	9:42	116.6	57.91	85.8	34.5	35.6	1.564
2013-02-14 Thu	5.2	8:45	130.8	69.48	88.5	19.8	18.9	1.593
2013-02-16 Sat	5.5	9:06	129.5	68.41	87.7	37.0	38.7	1.518
2013-02-17 Sun	15.7	9:40	117.2	58.37	85.2	80.5	80.0	1.561
Summary	42.2	9:22	122.2	62.48	86.5	202.5	202.9	1.557

This week was showing the signs I like to see during a buildup: crazy efficient. My running economy (YPB: yards-per-beat) at 1.557 for the week was way higher than I've seen in a while, especially for such a high mileage week. 

I decided to check and see how special it was...in 5000 miles of running there are only 6 weeks of running with higher YPBS and all of them are only 15-20 miles. 

The only 40+ mile week with efficiencies (almost) as good (1.539) was the last heavy week before Eugene taper  a year ago! However, in this case I still have 11 weeks to improve.

I have to be careful to not injure myself, but I also want to PUSH the (**()$#@ paces and HRs up to a new level.

Details

Rather than  8x800s, I decided to do longer intervals: 4 x 1 mile at sub 8:00 pace with 2 min recoveries.

Fail on the last one which was off the track and on the roads: running through the bike underpass with 2 sets of cross gates slowed me down...too tired to make up the lost time.

2013-02-12 Tue
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:36	130.9	69.62	87.0	5.7	2.2	1.403
2	0.13	9:52	113.0	54.92	87.0	6.7	0.0	1.629
3	1.00	7:54	140.0	77.05	90.0	14.1	0.0	1.603
4	0.19	10:46	124.0	63.93	84.0	0.0	0.0	1.318
5	1.00	7:52	137.0	74.59	90.0	0.0	0.0	1.631
6	0.18	11:04	121.0	61.48	83.0	0.0	0.0	1.313
7	1.00	7:53	136.0	73.77	90.0	0.0	0.0	1.641
8	0.19	11:45	123.0	63.11	83.0	1.0	1.1	1.219
9	1.00	8:06	139.0	76.23	89.0	1.1	22.1	1.550
10	0.17	11:47	124.0	63.93	82.0	1.1	0.0	1.208
11	0.70	10:41	113.0	54.92	84.0	1.1	4.2	1.456
Sum	6.6	8:54	131.0	69.65	87.9	30.8	29.6	1.543

9 miles at slow base, one mile at MP at end.

2013-02-13 Wed
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:59	117.1	58.30	87.0	4.1	3.1	1.507
2	1.00	9:39	114.0	55.74	87.0	6.4	13.1	1.599
3	1.00	9:50	117.0	58.20	86.0	0.0	8.4	1.524
4	1.00	9:57	113.0	54.92	85.0	0.0	1.0	1.562
5	1.00	9:30	115.0	56.56	85.0	2.2	3.3	1.611
6	1.00	9:48	114.0	55.74	85.0	3.2	2.4	1.576
7	1.00	9:54	116.0	57.38	85.0	0.0	0.0	1.530
8	1.00	9:32	119.0	59.84	86.0	5.7	3.2	1.554
9	1.00	8:51	126.0	65.57	87.0	8.5	1.0	1.585
10	0.21	11:00	115.0	56.56	83.0	4.4	0.0	1.409
Sum	9.2	9:42	116.6	57.91	85.8	34.5	35.6	1.564

4 miles at HMP:

2013-02-14 Thu
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:54	130.5	69.27	87.0	1.0	5.3	1.360
2	1.00	8:19	124.0	63.93	90.0	0.0	10.5	1.700
3	1.00	8:17	133.0	71.31	89.0	0.0	0.0	1.596
4	1.00	8:20	133.0	71.31	89.0	4.2	2.2	1.589
5	1.00	8:20	137.0	74.59	89.0	14.5	0.0	1.553
6	0.23	11:21	119.0	59.84	83.0	0.0	1.0	1.300
Sum	5.2	8:45	130.8	69.48	88.5	19.8	18.9	1.593

4 miles at MP..could have done more of course but got to be able to do the long run tomorrow!

2013-02-16 Sat
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:41	130.0	68.88	87.0	4.1	2.2	1.398
2	1.00	8:48	132.0	70.49	89.0	14.8	9.8	1.521
3	1.00	8:47	131.0	69.67	88.0	9.5	3.6	1.534
4	1.00	8:49	130.0	68.85	88.0	0.0	18.7	1.525
5	1.00	8:49	131.0	69.67	88.0	6.3	3.2	1.526
6	0.46	10:27	117.0	58.20	84.0	2.1	1.1	1.441
Sum	5.5	9:06	129.5	68.41	87.7	37.0	38.7	1.518

The plan was slow base for about 16 miles:

2013-02-17 Sun
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:58	117.2	58.34	86.0	1.0	6.3	1.503
2	1.00	9:56	112.0	54.10	86.0	2.1	3.3	1.582
3	1.00	9:52	112.0	54.10	86.0	4.1	0.0	1.596
4	1.00	9:46	114.0	55.74	85.0	14.2	0.0	1.592
5	1.00	9:44	114.0	55.74	85.0	23.5	0.0	1.609
6	1.00	9:25	117.0	58.20	86.0	5.3	25.6	1.588
7	1.00	9:36	115.0	56.56	86.0	0.0	25.8	1.578
8	1.00	9:35	115.0	56.56	85.0	0.0	11.5	1.590
9	1.00	9:27	118.0	59.02	84.0	2.3	1.1	1.577
10	1.00	9:24	116.0	57.38	84.0	4.4	3.3	1.615
11	1.00	9:31	117.0	58.20	85.0	3.2	0.0	1.584
12	1.00	9:49	117.0	58.20	84.0	2.1	2.1	1.533
13	1.00	9:34	118.0	59.02	86.0	1.1	0.0	1.560
14	1.00	9:27	125.0	64.75	86.0	1.0	0.0	1.489
15	1.00	8:53	132.0	70.49	86.0	16.1	0.0	1.514
16	0.70	11:11	118.0	59.02	82.0	0.0	1.1	1.333
Sum	15.7	9:40	117.2	58.37	85.2	80.5	80.0	1.561

Did mile 15 hard...that was NOT EASY. 

After a week of 42 miles, with plenty of fast running (for me) that last mile at MP was tough!

On to week 11!

Comparisons of week12 with eugene and cim in the next post..