9 Weeks to Tacoma (and that pesky "Inner Voice")

Week 10 Summary


39.5 miles in 4 runs, tons of fast running and fairly efficient numbers. A very hard week for me but completed with no injuries or niggles (knock wood).

Date	Miles	Pace	BPM	WHR%	Cad	Elev+	Elev-	YPB
2013-02-26 Tue	8.8	8:45	135.0	73.0	88.3	30.8	30.8	1.526
2013-02-27 Wed	4.7	10:34	107.9	50.8	85.3	38.3	39.8	1.539
2013-02-28 Thu	8.5	8:35	135.8	73.6	88.1	19.3	20.5	1.530
2013-03-02 Sat	17.5	9:31	124.6	64.5	86.4	86.1	87.2	1.491
Summary	39.5	9:16	126.8	66.2	87.0	174.5	178.3	1.513

Week 10 vs CIM week 10

Similar mileages, faster paces, more efficient than CIM

 Heart rates kept higher to make that happen:

 Week 10 vs Eugene week 10

Slightly more miles, faster paces, more efficient:

Week 10 Details

Tuesday I was determined to do 6 x sub 7:50. As usual I ran to the Paly track which is two miles away and so had to do the first interval and last interval on the roads. 

The weather is clear and sunny..beautiful..and starting to warm up such that jacket and gloves can be left home. (40F+) . 

6x1 miles at sub 7:50 pace:

2013-02-26 Tue
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:53	134.9	72.8	87.0	7.6	3.2	1.324
2	1.00	7:51	143.0	79.5	91.0	20.0	0.0	1.585
3	0.21	10:01	130.0	68.9	84.0	0.0	0.0	1.350
4	1.00	7:49	138.0	75.4	90.0	0.0	0.0	1.630
5	0.22	10:39	123.0	63.1	83.0	0.0	0.0	1.343
6	1.00	7:50	140.0	77.0	91.0	0.0	0.0	1.604
7	0.18	11:29	125.0	64.8	81.0	0.0	0.0	1.226
8	1.00	7:49	140.0	77.0	90.0	0.0	0.0	1.607
9	0.18	11:26	128.0	67.2	82.0	0.0	0.0	1.202
10	1.00	7:49	141.0	77.9	90.0	0.0	0.0	1.594
11	0.16	12:23	127.0	66.4	81.0	0.0	1.1	1.116
12	1.00	7:59	141.0	77.9	90.0	1.1	21.3	1.551
13	0.81	11:16	117.0	58.2	82.0	2.1	5.2	1.334
Sum	8.8	8:45	135.0	73.0	88.3	30.8	30.8	1.526

This run was interesting. I was not totally sure I could do all 6 intervals.....I was doubting myself. Bruce Fordyce (famous  South African runner) talks about something he calls the "Inner Voice" (aka "I.V.").  He is referring to the little voice that tries to talk you out of things when they are too hard.

I know this voice all too well. On this run the last mile interval was going to be on the road back home. There is a underpass tunnel under a large street that has some gates to prevent bikers (and runners) from going straight through at high speed. It's very hard to blast through there. It's also a drop down and climb back up, which doesn't make it any easier.

My I.V. told me "Hey, it's dangerous and too hard to run 7:50 m/m through there..you should quit there and cool down..cool downs are good for you!". I was blasting along and said back "Ok fine, if it's more than .7 of a mile to there, I'll quit there".  

IV: "Oh goody! We'll be stopping soon!".

I get to the underpass and it's less than half a mile, so I tell Mr I.V.: Sorry, I am NOT stopping. 

I.V.: "Oh very well then! Go ahead and kill yourself! You'll probably get overtraining syndrome next. That cold going around at work will probably knock you down now! Don't blame me!"

I wasn't able to hold sub-7:50 on that interval but I was still pleased with the run and not giving in to Mr *&@(*$ IV.

------

Wednesday I was all about a slow recovery pace so that I'd be ready to rock and roll again on Thursday.

5 @ recovery:

2013-02-27 Wed
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	10:19	108.4	51.2	86.0	4.2	2.3	1.574
2	1.00	10:31	109.0	51.6	86.0	16.0	11.8	1.543
3	1.00	10:40	108.0	50.8	85.0	10.5	4.5	1.535
4	1.00	10:30	107.0	50.0	85.0	0.0	18.0	1.555
5	0.75	10:53	107.0	50.0	84.0	7.5	3.1	1.518
Sum	4.7	10:34	107.9	50.8	85.3	38.3	39.8	1.539

Thursday I wanted to do 7 miles straight through at HMP. Last week I had to stick in a 2 min recovery to complete 6 miles@HMP...I didn't want to have to do that again. (Although Mr. I.V. thought that was a great idea....he even suggested a break after each 2 mile interval ;)

I didn't feel great when I woke up but hoped once i got out I'd wake up and so... I did. As usual the first fast mile was a bit tough...getting warmed up takes a while...but I did the 7 and I felt  pretty good. The last mile I had to push hard to keep the pace as best I could. Mr IV did not say a word the entire time!

There were moments during this run where I felt in the "Zone": floating along with no effort, relaxed and easy . Sweet!

The efficiencies aren't too shabby either. I'm getting more confident I can hold a sub-8:20 average pace for my PR HM attempt in Santa Cruz 4 weeks before Tacoma.


7 miles at sub-8:20 pace:

2013-02-28 Thu
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:18	135.6	73.5	88.0	2.1	5.6	1.394
2	1.00	8:18	134.0	72.1	90.0	0.0	10.7	1.576
3	1.00	8:14	137.0	74.6	89.0	0.0	0.0	1.557
4	1.00	8:16	135.0	73.0	88.0	2.2	2.1	1.577
5	1.00	8:17	138.0	75.4	88.0	0.0	0.0	1.539
6	1.00	8:15	139.0	76.2	88.0	2.1	1.0	1.536
7	1.00	8:21	137.0	74.6	88.0	0.0	1.1	1.536
8	1.00	8:22	142.0	78.7	89.0	7.7	0.0	1.488
9	0.48	11:18	119.0	59.8	82.0	5.3	0.0	1.316
Sum	8.5	8:35	135.8	73.6	88.1	19.3	20.5	1.530

After the run I noticed my right hamstring was a bit sore...didn't feel it during the run or during foam rollering so I assumed it was minor. 

I had some fun social obligations coming up on Sunday, and the 3 days above were already 22 miles so I opted to do an 18 miler with the last 6 at MP on Saturday.  Even though it's only 4 days of running that will be a strong 40 miles for the week if it works out!

-----

Well, it didn't quite work out as intended. The beginning of the run was great...I tracked a high base pace and was planning on doing the last 40 min or so at MP. However, by the time I got to mile 14, the temps were up into the mid 60s and there was some sun. 

I was feeling that..I've been running at about 40F for so many weeks my body has forgotten warmer temps. 

And let's not forget the 7@HMP Thursday.. (The right hamstring did not bother me which was good.)

Anyway....after mile 14  I . just. could. not. hold. pace.

.... and so dropped to a recover 10+m/m for the last 2.5 miles..all I could do without a superhuman effort:

2013-03-02 Sat
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:45	124.6	64.4	87.0	1.0	7.3	1.444
2	1.00	9:32	120.0	60.7	88.0	2.1	2.2	1.537
3	1.00	9:21	119.0	59.8	88.0	4.2	0.0	1.584
4	1.00	9:39	123.0	63.1	87.0	14.9	0.0	1.494
5	1.00	9:19	121.0	61.5	87.0	24.6	0.0	1.584
6	1.00	9:08	123.0	63.1	87.0	3.2	27.6	1.554
7	1.00	9:18	125.0	64.8	87.0	0.0	24.8	1.501
8	1.00	9:18	125.0	64.8	87.0	0.0	9.7	1.507
9	1.00	9:14	125.0	64.8	86.0	2.3	2.4	1.526
10	1.00	9:07	124.0	63.9	86.0	3.2	1.1	1.557
11	1.00	9:18	128.0	67.2	86.0	2.2	0.0	1.479
12	1.00	9:28	128.0	67.2	86.0	1.0	0.0	1.453
13	1.00	9:12	129.0	68.0	86.0	1.0	4.5	1.480
14	1.00	9:24	133.0	71.3	85.0	7.0	4.5	1.410
15	1.00	9:41	127.0	66.4	86.0	4.2	1.0	1.432
16	1.00	10:00	123.0	63.1	85.0	0.0	1.0	1.429
17	1.00	10:24	123.0	63.1	85.0	14.0	0.0	1.387
18	0.47	10:34	122.0	62.3	85.0	1.0	1.1	1.364
Sum	17.5	9:31	124.6	64.5	86.4	86.1	87.2	1.491

Legs just out of gas! 
I am looking forward to two rest days in a row now. 

Week 10 done! 9 weeks to go.....