2 Weeks to Tacoma

Week 3 Summary

Date	Miles	Pace	BPM	WHR%	Elev+	E  lev-	YPB
2013-04-16 Tue	6.6	9:30	120.5	61.1	274.7	274.7	1.638
2013-04-17 Wed	5.5	8:22	143.9	80.3	18.5	19.6	1.500
2013-04-18 Thu	7.5	8:54	133.0	71.3	27.5	38.5	1.514
Summary	19.6	8:57	131.4	70.0	320.7	332.8	1.552

Details

Tuesday I felt pretty darn good physically considering the 20 miler Sunday.

Mentally, emotionally though, I was still reeling from the horrors of Monday's atrocity in Boston. To have one's own favorite special sport be victimized with people you know there  possibly hurt or killed was very upsetting.

I got to my 4% grade sprinting hill and did 5 x 35s. I felt very very strong..perhaps because I was so pissed off. After the first 'warm up one' they were all well under 7m/m pace.

At the end of the run I picked it up to MP..the last 1.3 miles my HR monitor seemed to have wigged out and was reporting my HR way way lower than it was. Probably time for a new battery.

2013-04-16 Tue
Split	Miles	Pace	HR	% WHR	Elev+	Elev-	YPB
1	1.00	9:51	120.3	60.9	8.1	10.1	1.486
2	1.00	9:46	120.0	60.7	23.8	3.1	1.522
3	0.35	9:40	126.0	65.6	19.2	0.0	1.492
4	0.09	7:30	142.0	78.7	23.6	0.0	1.918
5	0.11	11:52	137.0	74.6	0.0	23.0	1.003
6	0.09	6:31	131.0	69.7	21.5	0.0	2.365
7	0.10	12:24	140.0	77.0	1.0	22.7	0.942
8	0.09	6:32	131.0	69.7	22.7	0.0	2.372
9	0.12	14:01	136.0	73.8	0.0	23.7	0.858
10	0.09	6:42	142.0	78.7	23.6	0.0	2.157
11	0.12	12:53	138.0	75.4	0.0	24.2	0.919
12	0.09	6:35	151.0	86.1	23.9	0.0	2.063
13	0.06	15:13	146.0	82.0	11.7	0.0	0.883
14	1.00	9:48	122.0	62.3	83.3	88.1	1.501
15	1.00	8:52	121.0	61.5	0.0	55.6	1.608
16	1.00	8:40	109.0	51.6	12.3	23.1	1.861
17	0.30	9:06	80.0	27.9	0.0	1.0	2.413
Sum	6.6	9:30	120.5	61.1	274.7	274.7	1.638

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Felt pretty good Wed morning, legs not too bad at all. I looked for a workout from Eugene for this timeframe to do and saw 3x12min @ 10k pace with 2min recoveries. Decided instead to do 2x2 miles at 7:50 (or less) with a 2 min recovery between. 

The first two miles I was fast, but once I had to start up again after the rest interval I knew I was in for a slowdown. The last mile I slowed way down to 8:14. I could have held the pace sub 8 I think but it would have taken a race-type effort level which I decided was not a  good idea.

2013-04-17 Wed
Split	Time	Miles	Pace	HR	Elev+	Elev-	YPB
1	547.2	1.00	9:07	143.4	1.0	5.1	1.344
2	466.3	1.00	7:46	140.0	0.0	10.3	1.612
3	452.6	1.00	7:32	148.0	0.0	0.0	1.577
4	123.9	0.19	10:39	136.0	2.0	0.0	1.222
5	470.0	1.00	7:50	148.0	0.0	2.1	1.517
6	494.7	1.00	8:14	150.0	11.3	2.0	1.432
7	230.9	0.35	10:56	128.0	4.2	0.0	1.265
Sum	46:25	5.5	8:22	143.9	18.5	19.6	1.500

I replaced the battery in the HR monitor..seems to work properly again.

2013-04-18 Thu
Split	Miles	Pace	HR	% WHR	Elev+	Elev-	YPB
1	1.00	9:50	132.8	71.1	0.0	8.2	1.343
2	1.00	8:44	133.0	71.3	2.1	3.1	1.515
3	1.00	8:44	132.0	70.5	4.2	2.2	1.529
4	1.00	8:36	136.0	73.8	1.0	0.0	1.504
5	1.00	8:37	135.0	73.0	2.3	5.8	1.512
6	1.00	8:44	133.0	71.3	9.4	8.3	1.517
7	1.00	8:38	130.0	68.9	6.4	9.9	1.567
8	0.47	9:43	131.0	69.7	2.1	1.1	1.385
Sum	7.5	8:54	133.0	71.3	27.5	38.5	1.514

Thursday was warm and bright sunshine...perfect day to test my halo sweat-free cap. Decided some MP running in order...I was doing well and happy to see not much cardiac drift. I was running on the dirt and gravel and suddenly felt a sharp tiny pain in my right ham string. DAMN. 

I stopped and massaged it and tried an exploratory run...hmm. No go, not smart, so I walked back the rest of the way. 

Within a day it felt a lot better, and now by Sunday its seems ready to attempt a short jog I have been massaging and used a compression bandage on it the first day. (No NSAIDS..don't use them anymore)....I think with massage so it heals up unknotted it will be ready for race day. I will have to lay off the bit of the hard runnign  but hey, no buildup is perfect.

In retrospect I was pushing pretty hard this week given all the hard training before but frankly there was zero warning of this strain...no soreness no tweaky feeling. Can't find your limits if you dont push.

2 weeks to go....