Sunday, February 12, 2012

Weekly recap: 11 weeks to Eugene, and Sherry

Monday: Rest


Tuesday: 7 miles: 2 miles easy + 3 miles: 1min @10K/1 min easy + 1 mile easy + 1 mile hard, lower body strength after


I totally botched this. I was up early and decided to run from work and in the process of getting gear and clothes together didn't really study what I was supposed to do for the day...didn't read closely.


So instead of 3x1min@10k I did 3x one MILE at 10k, with 1 min recoveries between. Man I wanted that 1 minute recovery to last longer ;)  The second fast mile was also into about a 10 mph wind, which sucked. But I did it. Good form and cadence for all three I think.


Eventually I found out I really was supposed to do 1 min @10k and 1 min recovery, for 3 miles. Whups.


Num Dist Pace HR % WHR Cad YPB
1 1.00 9:45 119 59.8 89 1.516
2 1.00 9:46 123 63.1 89 1.465
3 1.00 7:59 143 79.5 93 1.540
4 0.10 10:55 135 73.0 83 1.176
5 1.00 8:04 146 82.0 92 1.494
6 0.07 14:34 134 72.1 81 0.881
7 1.00 8:01 146 82.0 92 1.502
8 0.05 21:06 135 73.0 57 0.634
9 1.00 10:43 123 63.1 86 1.335
10 0.92 10:59 120 60.7 86 1.337
Sum: 7.14 9:28 130 68.9 89 1.430

I'll have to see how snookered I am tomorrow..my AT was ok during..and I made sure to ice after. That's what I get for not reading CLOSELY. 


In other news, caught nasty pinkeye in both eyes at the same time yesterday...getting worse today.


Wednesday: 100ups, 5 miles easy, myrtle routine


My pinkeye still bad today...did the 4.8miles @ 10:42 m/m....super easy recovery as I was miffed about  my scratchy eyes and still a bit stiff from the erroneously fast running yesterday.
No 100ups..too tired.


Thursday: 7 miles at base, 9x8s hill sprints


pinkeye a bit better...lots of cold compress helps. I was busy at work and so ended up doing this run before dinner! This hasn't happened before..


Num Dist Pace HR % WHR Cad YPB
1 1.00 9:49 141 77.9 88 1.271
2 1.00 9:23 125 64.8 88 1.502
3 0.89 9:52 127 66.4 87 1.401
4 0.02 8:17 114 55.7 100 1.625
5 0.04 26:12 127 66.4 57 0.533
6 0.01 12:08 114 55.7 96 1.053
7 0.03 35:12 125 64.8 53 0.359
8 0.01 11:12 115 56.6 102 1.093
9 0.03 36:03 125 64.8 53 0.355
10 0.01 9:36 115 56.6 105 1.120
11 0.03 40:13 125 64.8 60 0.320
12 0.01 9:22 115 56.6 102 1.224
13 0.03 42:22 125 64.8 60 0.319
14 0.02 8:57 116 57.4 104 2.142
15 0.04 38:09 125 64.8 54 0.372
16 0.02 9:32 120 60.7 100 2.000
17 0.04 33:32 127 66.4 54 0.384
18 0.01 10:01 115 56.6 93 1.093
19 0.04 38:32 126 65.6 44 0.362
20 0.01 9:51 116 57.4 94 1.084
21 0.03 41:27 126 65.6 54 0.308
22 1.00 10:59 124 63.9 86 1.293
23 1.00 10:41 122 62.3 86 1.350
24 1.00 10:10 124 63.9 87 1.397
25 0.67 9:38 127 66.4 88 1.437
Sum: 7.02 11:19 127 66.4 83 1.224


Did this at the bike overpass "hill" so timings are not comparable to the hill I use from work. The paces are way slow even though I'm running them as hard as I can. This hill is steeper..or perhaps the mesh fencing that covers the walkway is blocking the GPS signal? Whatever..hard to measure accurately with GPS when the split is only 8 seconds!


As usual I recovered until HR hit 113-115 before starting the next sprint.


Friday: 6.55 miles: 2 miles easy + 2x15 minutes @ ½ MP w/3 min recovery between sets + 1 mi cool down, 100ups


Pinkeye better still today...swelling going down. 14 hours after my hill sprints yesterday evening I set out in the morning to do this set with a bit of trepidation. My upper left hamstring was a bit stiff from the sprints and in general I was beat-up.


Num
Dist
Pace
HR
% WHR 
Cad
YPB
1
1.00
10:26
108
50.8
87
1.562
2
1.00
10:30
118
59.0
87
1.420
3
1.00
8:28
138
75.4
91
1.508
4
0.82
8:30
144
80.3
90
1.445
5
0.22
13:50
117
58.2
73
1.096
6
1.00
8:37
137
74.6
90
1.491
7
0.77
8:25
144
80.3
90
1.444
8
0.15
20:25
109
51.6
57
0.773
9
1.00
10:51
112
54.1
85
1.448
10
0.25
11:15
113
54.9
84
1.383
Sum:
7.21
9:53
125
64.8
86
1.424


I managed to hit the splits...afterward I was really sore when crouching down for example..iced the heels and they are ok after two days of fast stuff. No way I could do 100ups before or after without overdoing things.


Saturday: REST, upper body strength, myrtle routine,


I decided to do the virtual run for Sherry tomorrow during my long run..I was just too beat up today. I did not do my strength training either as I was having to do a lot of home project work in the garage and this involved plenty of upper body as well as lower body squatting, lift etc. Whew!




Sunday: 11 miles, last 20 min hard pace, RUN for SHERRY today.


This was a beautiful day to run, clear and sunny, cool but not cold and a slight breeze. I printed a bib and laminated it with carton-sealing tape so that it would survive the run.


As I ran I could see people once in a while notice my bib, but only one person...a runner going fast in the other directly said something directly to me....I caught only the name Sherry.


I remembered reading the press story about her disappearance when Toni and I were on our trip south..rechecking every few days wondering if she'd been found ok.  When I returned home and caught up on blogs to my utter shock and surprise I learned about the connection to Beth.


Thinking about Sherry during the run made me sad and angry. I was also grateful at the same time that my life has not directly be touched by violence and to be alive on this fine day.


Women runners have to think about their personal safety in ways that a guy doesn't. This really SUCKS. I always carry my cell phone when I run so that if I need to get help for myself or anybody, I can do it as fast as possible.


Num
Dist
Pace
HR
% WHR 
Cad
YPB
1
1.00
9:44
119
59.8
88
1.518
2
1.00
9:26
124
63.9
89
1.505
3
1.00
9:30
126
65.6
88
1.471
4
1.00
9:16
125
64.8
88
1.521
5
1.00
9:13
128
67.2
88
1.492
6
1.00
9:03
127
66.4
88
1.531
7
1.00
9:40
122
62.3
87
1.493
8
1.00
9:48
121
61.5
88
1.485
9
1.00
9:37
124
63.9
88
1.477
10
1.00
8:43
131
69.7
89
1.542
11
1.00
8:15
140
77.0
91
1.524
12
0.27
7:44
147
82.8
92
1.554
Sum:
11.27
9:15
126
65.6
88
1.509


I'm very pleased with these paces and HRs...getting up to 1.55 yards-per-beat efficiency at the end of a good medium run and at a hard pace is a good sign that things are coming along.


I had a good fast cadence...I find that as I get tired I slow down the cadence and lengthen out the stride. If I just concentrate on not overstriding and getting a good fore-midfoot strike, forward lean from ankles and up goes the cadence and back up goes the pace.


left heel sore spot not bad during run... iced after....


Pinned the bib up on my race wall...I will not forget this fine person.


Total 37.45 miles
Weight: 171.8, this is going well..sometimes it's hard but mostly ok. 


I do find I sleep is the magic potion that lets me recover from such hard weeks. I'm not sure I would have ever learned that I can survive such hard training if had tried to coach myself...I would have been too chicken to push myself so hard for fear I would break.


Pinkeye about 75% gone.. when running outside in the moist air it's not noticeable.


The Eugene course map and elevation profile are posted on my 'running wall' so they can soak into my brain. Some very mild ups and downs but nothing really to worry about.


11 weeks to go now.

2 comments:

  1. Great numbers, Paul! I'm so happy that things are going smoothly with the little extra nudge to cross the comfort zone a bit. You're gonna have a great race in Eugene!

    Loved that you ran for Sherry and kept her bib (mine was demolished in the snowy weather we had - :( ). Definitely a different world out there running alone than it once was when I started out.

    ReplyDelete
  2. Super metrics on your run. Good mileage for the week. Your cadences are spot on.

    ReplyDelete

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