I did get in a couple of runs done in Maine..HOT though. And a bit of swimming, too.
| Date | Miles | Pace | BPM | WHR% | Elev+ | Elev- | YPB |
|---|---|---|---|---|---|---|---|
| 2013-07-09 Tue | 5.6 | 9:37 | 124.4 | 64.3 | 18.2 | 20.1 | 1.460 |
| 2013-07-10 Wed | 3.0 | 9:17 | 123.5 | 63.5 | 11.6 | 11.8 | 1.559 |
| 2013-07-11 Thu | 7.4 | 9:24 | 124.8 | 64.6 | 73.6 | 79.5 | 1.500 |
| 2013-07-13 Sat | 5.5 | 9:41 | 123.8 | 63.7 | 17.9 | 18.9 | 1.462 |
| 2013-07-14 Sun | 9.1 | 9:32 | 123.7 | 63.7 | 31.1 | 32.5 | 1.494 |
| Summary | 30.6 | 9:31 | 124.1 | 64.0 | 152.4 | 162.7 | 1.490 |
All base-pace MAF-style running @ 125bpm-ish. I'm gradually burning off the fresh fried clams and 'lobsta' rolls YUM. For me 30 miles is a good baseline mileage when I'm not training specifically for any race.
7 day smoothed mileage going UP! Now i need to find a way to keep track of my swimming....hmmm.
Still enjoying seeing the huge spike in 7-day mileages from the marathon double 8)
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NO RACES SIGNED UP FOR yet! Ack! We have more travel lined up for the fall..right in the middle of marathon build-up season...so no PR attempts but would be nice to do a race or two.
Perhaps a peak for the spring, then, but I will do a course I know works and should be cool...I won't waste heavy training investment for an unknown course like I did at Tacoma.
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The swimming is still going well but I have a long way to go. My teacher set me free for a while to work on my form ("You know what to do.."). Right now I can identify when I'm doing the wrong things...I just have trouble fixing them all at the same time. But awareness is 80% of the battle! So I just work on each in turn, using drills etc to focus.
Let's do CIM again, Paul! I am already registered for the Sacramento and Long Beach events. Keep myself fit by running 10K events near LB.
ReplyDeleteLooks like a nice time away for some relaxing but as you say it is always good to get back with a full week of training.
ReplyDeleteYou did a really good amount of training while you were travelling. I know a lot of people who just give it all away on holidays but I think it makes the holidays even better to have some runs in a new location. As long as I don't get lost.
ReplyDeleteI was just in Maine. Great but yes, hot!
ReplyDeleteMaine is a place I'd love to visit one day.
ReplyDeleteGood plans for the build back to another rocking marathon next spring :).