50 is the new 30

Week 2 Summary

Date	Miles	Pace	BPM	WHR%	Elev+	Elev-	YPB
2013-04-23 Tue	4.8	9:48	121.3	61.7	49.2	50.3	1.482
2013-04-24 Wed	5.3	8:32	134.3	72.4	19.5	22.7	1.544
2013-04-26 Fri	9.2	8:50	133.6	71.8	385.8	385.6	1.513
Summary	19.3	8:59	130.5	69.2	454.6	458.6	1.514

Tapering down. The right hammie strain from last Thursday seems to have healed up very nicely. It's still tighti-sh after a hard run but the 'stick' loosens it right up...it's a trigger point there alright and I'm on that sucker! (I've learned the hard way DO NOT LET TRIGGER POINTS PERSIST)

My new Halo anti-sweat hat has been working well..I have had no problems with glasses fogging or getting sweat in my eyes.  It does feel a bit hot on my forehead which I am getting used to...

Countdown links
week 3
week 4
week 5
week 6
week 7
week 8 
week 9
week 10
week 11
week 12
week 13
week 14
week 15
week 16
week 17


Week 2 Details

Tuesday I did an easy run. It was a very hot sun and no wind that morning so the YPB sucked. Didn't notice any problems with my hamstring which was encouraging.

2013-04-23 Tue
Split	Miles	Pace	HR	% WHR	Elev+	Elev-	YPB
1	1.00	9:48	121.1	61.5	14.5	10.3	1.489
2	1.00	9:52	122.0	62.3	17.3	14.8	1.469
3	1.00	9:59	119.0	59.8	10.2	5.3	1.487
4	1.00	9:50	119.0	59.8	0.0	17.9	1.494
5	0.76	9:25	127.0	66.4	7.2	2.0	1.477
Sum	4.8	9:48	121.3	61.7	49.2	50.3	1.482

Wednesday I felt very good and so did a short-ish Tempo run to get the HRs up, hitting 7:59 for my fastest mile, then easing back down. 

2013-04-24 Wed
Split	Miles	Pace	HR	% WHR	Elev+	Elev-	YPB
1	1.00	8:42	134.0	72.1	1.0	10.1	1.505
2	1.00	8:18	133.0	71.3	0.0	7.1	1.588
3	1.00	8:08	139.0	76.2	2.1	0.0	1.557
4	1.00	7:59	140.0	77.0	0.0	2.1	1.571
5	1.00	9:08	131.0	69.7	13.3	0.0	1.482
6	0.33	9:46	122.0	62.3	3.1	3.3	1.479
Sum	5.3	8:32	134.3	72.4	19.5	22.7	1.544

Friday I went out for a strong MP run on my hilly route...the last longer run I plan to do before race day. My right hamstring was tighter than normal but did just fine even on the hills.  Stupid HRM wigged out for a bit in mile 2.  I practiced letting up on the uphills a bit and then stretching out with a bigger hip rotation and stride on the downhills to make up the time (but not overdoing!) 

2013-04-26 Fri
Split	Miles	Pace	HR	% WHR	Elev+	Elev-	YPB
1	1.00	8:55	133.6	71.8	7.6	10.6	1.479
2	1.00	8:47	145.0	81.1	24.5	3.1	1.401
3	1.00	9:07	142.0	78.7	125.2	2.2	1.464
4	1.00	8:34	131.0	69.7	16.7	102.7	1.527
5	1.00	8:55	129.0	68.0	66.4	63.0	1.556
6	1.00	9:10	137.0	74.6	100.4	5.3	1.484
7	1.00	8:30	127.0	66.4	33.6	123.7	1.593
8	1.00	8:50	125.0	64.8	0.0	53.0	1.563
9	1.00	8:47	133.0	71.3	11.3	18.9	1.507
10	0.22	8:43	130.0	68.9	0.0	3.1	1.545
Sum	9.2	8:50	133.6	71.8	385.8	385.6	1.513

I think this run is a good simulation of the beginning of Tacoma. I found the run aerobically easy but if I daydream even the slightest bit I do slow down off MP. My breathing was a 2:4 (except on the uphills) and I was relaxed and felt strong.