7 Weeks to Tacoma

Week 8 Summary
 

Date	Miles	Pace	BPM	WHR%	Cad	Elev+	Elev-	YPB
2013-03-12 Tue	7.7	9:21	129.8	68.7	86.6	25.7	25.4	1.480
2013-03-13 Wed	6.6	9:04	133.8	72.0	86.5	21.5	21.7	1.460
2013-03-14 Thu	7.3	8:34	137.3	74.8	88.8	18.1	18.9	1.531
2013-03-17 Sun	18.0	9:31	117.3	58.4	85.4	43.6	42.9	1.586
Summary	39.6	9:14	125.9	65.5	86.5	108.8	108.9	1.534

Another good week. Only 4 runs due to a 'shifted weekend' ski trip on Friday-Sat to Tahoe for the last skiing of the season for us. Knowing I had those 2 days off, I hit the early week hard.  My 18 miler was done at a good base pace of MP+40s and was super efficient. 

 




Week 8 pace histogram vs CIM Week 8:

 Week 8 pace histogram vs Eugene Week 8:

 Week 8 Details

2013-03-12 Tue
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	10:09	129.7	68.6	86.0	0.0	13.0	1.330
2	0.47	7:57	140.0	77.0	92.0	0.0	1.3	1.579
3	0.19	10:39	126.0	65.6	84.0	0.0	0.0	1.311
4	0.52	7:13	146.0	82.0	92.0	3.4	2.3	1.672
5	0.18	11:29	133.0	71.3	82.0	0.0	1.1	1.148
6	0.51	7:11	146.0	82.0	92.0	1.2	0.0	1.680
7	0.22	10:59	130.0	68.9	81.0	2.1	0.0	1.238
8	1.00	10:26	118.0	59.0	84.0	2.1	1.0	1.429
9	1.00	8:20	139.0	76.2	89.0	0.0	4.7	1.515
10	0.19	10:48	126.0	65.6	82.0	0.0	0.0	1.292
11	1.00	8:18	137.0	74.6	88.0	4.8	0.0	1.551
12	1.00	10:40	120.0	60.7	83.0	5.8	2.1	1.378
13	0.44	10:31	118.0	59.0	83.0	6.3	0.0	1.429
Sum	7.7	9:21	129.8	68.7	86.6	25.7	25.4	1.480

 A mix of paces on this run....some half miles at 7:xx and two miles at HMP.

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2013-03-13 Wed
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:22	133.5	71.7	87.0	0.0	9.5	1.402
2	1.00	8:47	134.0	72.1	88.0	1.0	2.0	1.495
3	1.00	8:46	137.0	74.6	87.0	2.1	1.1	1.465
4	1.00	8:52	135.0	73.0	86.0	1.0	4.6	1.467
5	1.00	8:38	138.0	75.4	87.0	3.2	4.5	1.477
6	1.00	9:12	132.0	70.5	86.0	5.4	0.0	1.452
7	0.61	10:20	125.0	64.8	83.0	8.6	0.0	1.373
Sum	6.6	9:04	133.8	72.0	86.5	21.5	21.7	1.460

Another run done from work (as was the  previous). It was a warm day! 4 miles at MP

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2013-03-14 Thu
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:35	137.3	74.9	87.0	1.0	8.2	1.334
2	1.00	8:17	131.0	69.7	90.0	0.0	7.4	1.615
3	1.00	8:14	138.0	75.4	90.0	2.2	0.0	1.550
4	1.00	8:17	138.0	75.4	89.0	0.0	2.1	1.537
5	1.00	8:15	139.0	76.2	89.0	0.0	0.0	1.534
6	1.00	8:08	141.0	77.9	89.0	1.2	1.1	1.535
7	1.00	8:25	141.0	77.9	89.0	8.4	0.0	1.490
8	0.25	11:36	125.0	64.8	82.0	5.3	0.0	1.230
Sum	7.3	8:34	137.3	74.8	88.8	18.1	18.9	1.531

After yesterdays hot run I was pretty beat and didn't know what I could do today. Ended up with 6 @ HMP. As usual the first mile I struggle to hit the pace, then I get in a groove and feel great...then I struggle a bit on the last mile to keep the pace again.

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2013-03-17 Sun
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	10:08	117.3	58.4	86.0	4.2	6.0	1.480
2	1.00	10:07	123.0	63.1	86.0	26.0	0.0	1.437
3	1.00	9:42	110.0	52.5	86.0	1.1	1.0	1.649
4	1.00	9:37	112.0	54.1	85.0	0.0	0.0	1.632
5	1.00	9:17	114.0	55.7	85.0	0.0	0.0	1.660
6	1.00	9:27	112.0	54.1	85.0	1.0	0.0	1.663
7	1.00	9:25	111.0	53.3	85.0	1.0	1.1	1.684
8	1.00	9:26	114.0	55.7	85.0	1.0	1.1	1.635
9	1.00	9:13	116.0	57.4	85.0	0.0	1.0	1.643
10	1.00	9:21	114.0	55.7	86.0	1.0	1.0	1.650
11	1.00	9:02	119.0	59.8	86.0	1.0	1.0	1.636
12	1.00	9:30	118.0	59.0	85.0	1.0	0.0	1.569
13	1.00	9:23	117.0	58.2	85.0	1.0	1.0	1.601
14	1.00	9:26	120.0	60.7	85.0	1.0	1.0	1.553
15	1.00	9:30	123.0	63.1	86.0	0.0	0.0	1.504
16	1.00	9:22	125.0	64.8	86.0	0.0	0.0	1.502
17	1.00	9:55	120.0	60.7	85.0	0.0	18.5	1.468
18	1.00	9:32	125.0	64.8	86.0	4.2	10.1	1.475
19	0.01	5:38	126.0	65.6	85.0	0.0	0.0	2.473
Sum	18.0	9:31	117.3	58.4	85.4	43.6	42.9	1.586

For the first time in a long time I had to do this run starting very early (6am) as I was working on a Sunday. I decided to do it on the Paly track, which I haven't been to very much in the last year or so. I like running there when it's dark ..no cars around , easy footing etc.

It was really pleasant to not be able to see my watch but just watch the sun very very slowly get brighter, flood out the stars with its light and eventually come over the trees and warm me up (it was 47F when I left the house). 

Eventually, after I'd been there for about 7 miles, some other runners showed up, would do their workouts and then leave....while I just kept going along.

This 18 miler was crazy efficient. The track always gives a more efficient run because of the good rebound but even so it's pretty good YPB. It was also very cool which important for low HRs that aren't perturbed by the extra blood flow needed for sweating.

From mile 3 to about 13 I was in some kind of zone. The running felt very easy, form perfect, breathing slow....at mile 11 I kicked up the pace to around 9m/m just to see what my HR would be: a BPM of 119 made me wonder if I was still in bed ;)

At mile 14 my form started to decay and the YPBs started going down, Still pretty good considering the mileage but I was working much harder than the near effortless early miles.

On to week 7!