Monday, March 19, 2012

Weekly recap: 6 weeks to Eugene

Monday: Rest. "Sorely" needed rest too.


Tuesday: 5 miles@base, 100ups + drills + LB strength.


Still a bit sore..also raining...boo. So, treadmill for 5 miles at average of 9:25 /mile with a few miles at 9:09 / mi. HR about 125 at this pace which is good. 


Hot in the gym...sweating a lot 8/ ...LB strength after. No drills or 100 ups.


We have had several weeks now of amazingly large and long lived flowering trees in full bloom...hopefully the rain won't be hard enough to hammer the blossoms off.


Wednesday: 2 miles wu + 6x2 min uphills @ 5K effort w/jog back recover + 1 mi cd


Did these on Page Mill road, which has a nice hill about 2 miles from my house. Effort was sprints to HR of 145, which turned out to be about 8:30-8:50m/m pace.



Split Dist Pace HR Max HR % WHR Cad Elev+ Elev- YPB
1 1.00 10:03 114 137 55.7 88 3 0 1.536
2 1.00 10:19 120 131 60.7 88 25 0 1.421
3 0.22 9:45 121 123 61.5 88 0 0 1.491
4 0.24 8:32 141 147 77.9 90 36 0 1.473
5 0.16 11:23 124 146 63.9 83 0 0 1.257
6 0.19 8:41 138 150 75.4 92   25 25 1.479
7 0.20 10:58 124 149 63.9 83 18 46 1.267
8 0.23 8:34 142 151 78.7 93  27 0 1.458
9 0.24 11:06 121 150 61.5 85 26 54 1.295
10 0.22 9:21 137 146 74.6 89 28 0 1.393
11 0.23 11:31 118 146 59.0 82 22 49 1.295
12 0.23 8:49 137 149 74.6 91 27 0 1.465
13 0.25 11:19 116 148 57.4 85 24 53 1.316
14 0.23 8:52 137 147 74.6 91 29 0 1.460
15 1.00 10:43 115 144 56.6 86 22 69 1.427
16 1.00 11:01 111 118 53.3 85 0 10 1.438
17 0.55 10:49 111 116 53.3 84 0 5 1.475
Sum 7.19 10:18 125.1 n/a 64.9 87 312 312 1.364


Slow 2 miles back to house....pretty beat after that.
Garmin T.E. 3.0 (Improving)


Thursday: 40 min XT, myrtle


Nope. Drove to Yosemite today for a one night stay and dinner at the Ahwahnee Hotel with my work group.


Friday: 8 miles @ base, UB strength


Did 4.5 miles @ 10:11 pace.


Too much wine last night, but did manage to get up and out early for a 5 mile run in Yosemite Valley. This has to be the most beautiful run I have ever taken. I stopped several times just to look around.


There were clouds of low hanging mist here and there but the rain held off. I could feel the altitude a little bit (4000') but not too bad really.


After breakfast we all did a 4 mile level hike to Mirror lake.



Saturday: 100 ups, 3 miles easy, myrtle


Even after a long sleep, today I was feeling a bit under the weather,m (perhaps from 500 miles of driving in two days?) so I decided to rest so I would be better off for tomorrow's long run.


Sunday: 16 miles, last 20min moderate.


15-20 mph winds today with threats of thunderstorm showers.



Split Dist Pace HR Max HR % WHR Cad YPB
1 1.00 9:52 119 130 68.9 89 1.372
2 1.00 9:28 128 134 67.2 89 1.453
3 1.00 9:28 127 131 66.4 88 1.465
4 1.00 9:38 125 130 64.8 88 1.462
5 1.00 9:23 120 130 60.7 88 1.564
6 1.00 8:54 126 131 65.6 89 1.569
7 1.00 9:19 124 127 63.9 87 1.523
8 1.00 9:09 126 131 65.6 87 1.528
9 1.00 9:21 125 132 64.8 87 1.506
10 1.00 9:15 124 130 63.9 87 1.535
11 1.00 9:44 122 127 62.3 86 1.482
12 1.00 9:52 118 124 59.0 86 1.511
13 1.00 9:52 122 128 62.3 87 1.462
14 1.00 9:14 128 136 67.2 89 1.490
15 1.00 9:03 137 140 74.6 89 1.420
16 0.98 10:26 126 142 65.6 85 1.334
Sum 15.98 9:29 124.8 n/a 65.2 88 1.485


Splits 5 to 10 were on the Paly track..this was nice and soft running but the wind was right down the long dimension of the track. So the back straight was into the teeth of the wind and the front straight was 'hoist the spinnaker' time! (Are sails legal in running?)

During the run some very cold rain came down a couple of times but never for very long. At one point on the track we had very small BB-sized hail for a minute.

I was thinking about a co-worker and all the other the people running the LA marathon..I remembered running it last year with my brother-in-law and how rainy it was. This was also my first 'breakthrough' road marathon where I had no fade and felt strong for the last 6 miles.

I pushed miles 14 and 15, but this was all into the wind so it was TOUGH.  I wanted splits in the 8:xx range but just could not do it against that wind without pushing more than "moderate". Overall I am happy with this run...pretty good economy for 16 miles and considering the winds.

Garmin T.E. 3.0 (Improving)

Total for week 32.75 miles

For some reason, I was down on energy in the latter half of this week...not sure why. Glutes are still a bit sore from the hill sprints..perhaps the hills were tougher on me than I thought?

On the good news front, my left heel is holding up. I am still using the lift in my left shoe (put duct tape to make it waterproof 8). I had no problems on the long run or the hill sprints i.e. it's not getting worse and still getting better, slowly. 


I have been able to back off on the icing with no problems. During the CIM build-up at this time my foot was in far worse shape, so perhaps we have figured out some new tricks that work.

Obligations ate into the mileage this week but not sure another few easy miles this week would have helped things so just moving on! 

There is some air travel looming on the horizon, at just about the most difficult time in the training, so it will be interesting to see how it all works out. Jill may need to do some fancy rearranging of my weeks to get the important runs in.


3 comments:

  1. Wow...those are some gorgeous pics!!! glad to hear your DIY heel lift is still working ;)

    ReplyDelete
  2. Looks to me like another solid week of training. I am sure your hills are doing what they need to right now and the glutes will be fine by race day :)
    Yosemite is gorgeous. I have never been - but it's on my list!

    ReplyDelete
  3. I love running in new and beautiful places. I could do without the hail though.

    ReplyDelete

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