Sunday, February 05, 2012

Weekly recap: 12 weeks to Eugene

Monday: Rest


Tuesday: 5.5ish miles, 2 miles easy + 2x10 min @ ½ MP w/2 min active recovery between sets + 2 miles easy


I was a bit confused by these instructions as the 2x10 min at 1/2 MP (8:25 pace) would add up to 2.5 miles right there. What with the 2 warmup and 2 easy after that would be 6+...but didn't matter I just cut the cool-down at 5.5.




Split Dist Pace HR % WHR Cad YPB
1 1.00 9:47 150 85.2 88 1.200
2 1.00 9:55 129 68.0 88 1.375
3 1.00 8:23 138 75.4 92 1.520
4 0.37 8:07 143 79.5 93 1.505
5 0.19 10:38 128 67.2 86 1.285
6 1.00 8:20 141 77.9 92 1.498
7 0.27 8:24 144 80.3 90 1.453
8 0.65 10:28 127 66.4 86 1.330
Summary 5.48 9:13 138 75.4 89 1.383


The fast running went well...I'm noticing a small sore spot on the left side of my left foot heel. It's not hurting..just sore and doesn't get worse when I run....it's just 'there'. Doing some icing just to be safe which works really well to clear it up.


Wednesday: 100-ups, 8 miles easy


Ah my old friend 10:00 pace! So often I run away from you wanting to leave you behind. But you always welcome me with open arms when I decide to come visit. Fondly, I remember our first marathon together...you were so kind to me and led me to the end of the race without a wall to be seen! Why do I forsake you so often just to make fleeting contact with the cool 9:xx kid on the block?


Num Dist Pace HR % WHR Cad YPB
1 1.00 10:04 114 55.7 87 1.533
2 1.00 10:15 119 59.8 87 1.442
3 1.00 10:11 115 56.6 87 1.502
4 1.00 10:01 120 60.7 88 1.463
5 1.00 9:59 118 59.0 87 1.494
6 1.00 9:41 115 56.6 87 1.581
7 1.00 10:00 117 58.2 88 1.505
8 1.00 9:53 119 59.8 87 1.496
9 0.17 9:46 118 59.0 87 1.554
Sum 8.17 10:00 117 58.2 87 1.504



Exactly 10:00 m/m average 8)

5 miles into the run I hit the Paly track and this time I did a full minute of fast padding around barefoot on the AstroTurf infield . Then I did about 60ups of the so-called '100ups'..I was losing my snap on them and they say to stop when you aren't getting good form...so more next time. I think it was good to do them so far into a run..your brain is already tired and so you really have to focus to get your muscles to move quickly and precisely.


Didn't do icing.


Thursday: 4 miles @ base + 8x8sec hill sprints, myrtle routine


This went well..finished the 7th interval as nearly as strong as the first one, except was suppoesd to do 8........8/. After a few of these who can count? ;)


Num Dist Pace HR % WHR Cad YPB
1 1.00 10:26 124 63.9 86 1.360
2 1.00 9:58 130 68.9 88 1.357
3 0.29 9:31 120 60.7 86 1.533
4 0.03 6:10 128 67.2 100 2.380
5 0.04 20:38 128 67.2 56 0.693
6 0.03 7:11 114 55.7 97 2.375
7 0.04 17:22 127 66.4 60 0.726
8 0.02 8:38 112 54.1 95 2.193
9 0.04 19:05 121 61.5 62 0.679
10 0.02 7:05 113 54.9 99 2.124
11 0.05 18:49 126 65.6 63 0.795
12 0.02 6:37 124 63.9 99 1.958
13 0.04 20:04 129 68.0 60 0.626
14 0.02 6:40 117 58.2 95 2.256
15 0.05 20:04 129 68.0 62 0.716
16 0.02 6:21 118 59.0 87 2.057
17 1.00 10:08 124 63.9 87 1.401
18 0.37 10:38 118 59.0 87 1.393
Summary 4.09 10:38 125 64.8 84 1.324


Should have added the max HR for the split here too..oh well too lazy to re-do the table. Each set starts with the recovery of the HR down to about 113 or so..so the average over 8 seconds doesn't get that high. 


Sore spot still there on left outside..kinda not the usual thing. Didn't seem that bad and was pressed for time so no icing.


Friday: 100-ups, 7 miles: 2 miles easy + 3 x [ 1 min @ 10K pace with 1 mile easy pace] then 1 mile easy + 1 mile hard




My sore spot felt tight and stiff this morning. Just for kicks I decided to wear my Nike Pegasus shoes (which have sat unused) to give my heels a bit of a lift. I set out for the track and they felt ok, heavy and clunky but do-able. I had to really work on a fast cadence and midfoot.


I did the 3x intervals and then decided to do the 100ups. Took off the shoes and socks and did them on the infield. Again, after all that running I could only do 50 before my snap wasn't snapping very well.


Shoes and socks back on and set of back for home to do the mile easy/ mile hard. WHOA...after doing the barefoot 50ups the SHOES FELT TERRIBLE....total suck. They felt like huge, stiff lumps of plastic..which isn't surprising since that's what they are 8/


Num Dist Pace HR % WHR Cad YPB
1 1.00 10:10 142 78.7 87 1.220
2 1.00 10:22 126 65.6 86 1.347
3 0.14 7:18 135 73.0 96 1.819
4 1.00 10:00 122 62.3 88 1.443
5 0.13 8:03 135 73.0 94 1.681
6 1.00 9:36 122 62.3 87 1.503
7 0.13 8:03 134 72.1 92 1.660
8 1.00 10:02 120 60.7 86 1.463
9 1.00 10:36 115 56.6 85 1.443
10 1.00 9:03 130 68.9 89 1.497
11 0.01 8:28 133 71.3 88 1.444
Summary 7.40 9:51 126 65.6 87 1.417


Back to my Frees/Kinvaras!


Saturday: Rest, upper body weights.


Sunday: 10 miles with last 10 min "moderately hard".


Rest day does wonders..ready to go.. I had some errands etc so didn't get to the run until later in the day..and it was already in the mid 60s F and pretty sunny! aka too hot. 


Another good run but that nagging sore spot should have had
more icing earlier in the week. Didn't stop me from doing this:


Num Dist Pace HR % WHR Cad YPB
1 1.00 9:01 141 77.9 89 1.384
2 1.00 9:32 122 62.3 89 1.512
3 1.00 9:28 129 68.0 89 1.442
4 1.00 9:38 129 68.0 88 1.417
5 1.00 9:37 128 67.2 87 1.429
6 1.00 10:01 125 64.8 87 1.405
7 1.00 9:32 123 63.1 87 1.501
8 1.00 9:52 129 68.0 88 1.383
9 1.00 9:15 137 74.6 89 1.389
10 0.95 8:50 144 80.3 90 1.387
Summary 9.95 9:29 130 68.9 88 1.429


Did icing after and was a bit stiff after...perhaps over did it? Glad tomorrow is a rest day!


35 miles for the week...a tough week but I survived. HRs vs pace are not bad for this stage. The sore spot on the left outer heel is a concern. I'm way ahead on miles and paces  vs the last build-up for CIM so I should probably not press so hard.


Weight 172.6..this is going well. Portion control is key. 


12 weeks to Eugene now. Toni asked "How come you haven't hung up the map for the Eugene race yet?" How well she knows me..yup time to pin that up and start letting it sink in. 


As race day draws near perhaps I'll watch some movies about Pre to have something inspiration during the race.



11 comments:

  1. Wow, very technical training. Awesome!

    ReplyDelete
    Replies
    1. Yup true.

      But I don't always do this..I did a full year of 8 marathons with no specific training.. just another marathon every 6 weeks. It was really fun and very useful..and probably got me to another level because of all the long runs.


      -p

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  2. Didn't you know "ish" has a wide range of values? Like 2-10 miles sometimes :)

    Great job on the numbers - miles, HR, pace - all look excellent.

    Sounds like you may have a heel bruise. Try soaking your foot in some Epsom salts, that's great for bruising, and see if that helps.

    Yeah, old clunky heel'd shoes don't even exist in my house anymore, but a shoe you may want to consider which is the cousin of the Kinvara is the Cortana. Same last as the Kinvara but a bit more cushioning ... my heel prefers this shoe for longer runs over the Kinvara.

    Thanks for posting your week, love looking at your numbers and analyzing them.

    ReplyDelete
    Replies
    1. Ah didn't know 'ish' was so 'ishy' 8)

      Bruise is an interesting idea. That might be right..it respond so quickly to icing...I'll try the epsom salts.

      I'll also look at the Cortana...

      I post all the splits mostly because I don't trust Garmin Connect to survive..and I want the data for future reference!

      Cheers!

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  3. Now that I've gotten over being shy about asking "noob" questions...what is an "up"..? You tried to do 100 of what..?

    Nice training week...looks solid !

    ReplyDelete
    Replies
    1. http://twentysixandtwo.wordpress.com/2011/11/03/improving-form-with-100-up/

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  4. Hi Paul! Nice to find your blog- thanks to Tricia. Looks like you are racing in Eugene too?!

    Also- I admire your dedication to the stats! Maybe you know how to establish a HR max? And if it is possible to ever go over your true max?

    Hope the sore spots go away!

    ReplyDelete
    Replies
    1. You could probably try Googling the many ways on how to find your max HR (cardiac stress test). I came up with my max HR by looking at my HR data from my 5k and 10k races where my lungs feel they are about to explode then add about 5 beats per minute to that. It isn't possible to go over your true max HR. In theory, you shouldn't even hit your max HR.

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  5. Really good week! Well done Paul! I also need to know what is an up?

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  6. Looks like a good variety in your workouts. Maybe I should go for more variety in mine, that is when I get over my injury.

    Nice job on the stats, as usual. Keep improving, sounds like you're on the right track.

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  7. You know, echoing Raina -- how did you get your heart rate max? I think the charts are bogus or my garmin is. But I've recorded a max on my garmin that is way above what the formulas say I should be at based on my age, etc. But, when I tend to track as a % of max to what the garmin max is I'm right where I should be (if that makes any sense). So when I look at my average heart rate for an easy run say -- where it is supposed to be 65% of max -- I get there using the garmin recorded max. If I were to use the formula -- I'd always be running way over the % targets and I know I'm not based on effort.

    Boy, not sure if that made sense. Anyway, I'm sure you may have mentioned how you got your max, but I just don't remember.

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What do you think about all this? Please leave me a comment! 8)