Sunday, March 11, 2012

Weekly recap: 7 weeks to Eugene

Monday: Rest


Tuesday: 4 miles @ base, 2x20 of 3 drills, LB weights after


Cool, crisp air and bright sun today...really windy: 15-20 mph with official wind advisory in effect. Flags were all flying straight out 8)


As with last week I was still a bit sore on my foot after the long run Sunday, but unlike last week I am not feeling that bad later in the day after icing. i.e. some progress even after a hard week, so that's good.


This run came out pretty well considering the huge winds: I ran an out and back course but you never benefit as much from the tailwinds as you lose from the headwinds. I also did the drills in the middle of the run which jacks up my HR quite a bit and usually leaves my legs a bit toasted but this time they felt pretty good after. Overall ypb of almost 1.5 is good considering all that.



Split Dist Pace HR Max HR % WHR Cad YPB
1 1.00 8:40 130 159 68.9 88 1.562
2 1.00 9:25 128 133 67.2 89 1.459
3 1.00 9:25 126 131 65.6 88 1.482
4 0.84 9:54 121 132 61.5 87 1.475
Sum 3.84 9:19 126.2 n/a 65.8 88 1.495


Garmin TE 3.0


Wednesday: 7.5-ish miles: 2 wu + 4x1 @ 10k pace with 3 min active recoveries between + 1 mi cd



Split Dist Pace HR Max HR % WHR Cad YPB
1 1.00 9:22 132 179 70.5 88 1.424
2 1.00 9:09 125 130 64.8 88 1.540
3 1.00 8:00 144 149 80.3 91 1.527
4 0.28 10:38 130 146 68.9 85 1.251
5 1.00 8:00 144 150 80.3 90 1.529
6 0.29 10:25 127 142 66.4 85 1.315
7 1.00 7:53 142 145 78.7 90 1.574
8 0.29 11:26 122 141 62.3 83 1.250
9 1.00 7:50 142 148 78.7 91 1.581
10 0.85 10:14 127 148 66.4 85 1.356
Sum 7.71 8:51 133.5 n/a 71.7 88 1.487

Mile 2 was 9:09 pace @ my easy 125 bpm pace....only one mile of that so not conclusive but 
still a good sign. The 4x1 mile@10k YPBs  were pretty good too. 5 mph headwinds out there for splits 3 and 5..the other splits more sheltered. 

This was my first run with a slight lift in my left shoe. It felt pretty good! My stride seemed much more symmetrical and there felt like less pounding on the left foot.  It will be interesting to see if this helps my left foot (and doesn't hurt the right one ;)

Garmin TE 3.8

Thursday: 40 min XT + myrtle


Foot feels excellent this morning...happy happy! 30 min of light spinning on the stationary bike. level 8/20, cadence @ 110, HR started at 100, ended at 115. 10 min of easy rowing then myrtle routine.

Friday: 6 miles @ base, 8x10sec hill sprints

Did the sprints after 1 mile of w.u. I felt a lot more symmetric in my gait with the lift in my left foot!.  My left glute was acting up after the 6th sprint..not enough to stop me but it was there. 
Pretty toasted after so did the 6 miles at very slow base!



Split Time Dist Pace HR Max HR % WHR Cad YPB
1 8:16.9 0.86 9:41 124 150 63.9 88 1.474
2 :11.5 0.03 5:32 132 135 70.5 105 *** 2.087
3 1:01.2 0.05 22:34 132 145 70.5 60 0.654
4 :10.7 0.03 6:15 116 124 57.4 93 *** 2.552
5 1:13.6 0.06 21:47 130 144 68.9 60 0.662
6 :09.9 0.02 6:44 117 121 58.2 106 *** 1.823
7 1:05.1 0.05 20:09 129 139 68.0 59 0.629
8 :09.3 0.02 6:15 122 126 62.3 104 *** 1.861
9 1:20.8 0.06 22:47 131 145 69.7 57 0.599
10 :10.3 0.03 6:12 117 122 58.2 99 *** 2.629
11 1:26.8 0.06 24:47 130 145 68.9 56 0.562
12 :09.5 0.03 6:02 119 122 59.8 99 *** 2.802
13 1:13.5 0.06 22:13 132 144 70.5 58 0.653
14 :10.5 0.03 5:56 120 128 60.7 104 *** 2.514
15 1:11.3 0.05 22:38 132 144 70.5 58 0.561
16 :10.7 0.03 6:12 120 130 60.7 99 *** 2.467
17 1:13.3 0.05 22:28 133 145 71.3 58 0.542
18 2:32.4 0.24 10:29 121 128 61.5 85 1.374
19 10:11.4 1.00 10:11 123 130 63.1 86 1.404
20 10:13.9 1.00 10:14 122 126 62.3 85 1.410
21 10:00.3 1.00 10:00 122 129 62.3 85 1.442
22 10:05.2 1.00 10:05 125 128 64.8 85 1.396
23 7:11.6 0.68 10:32 123 131 63.1 84 1.353
Sum 6.44 10:49 124.9 n/a 64.6 82 1.303


Later in the day I found BOTH of my glutes were pretty sore. I guess that's good ..at least I'm using them! Long before Coach Jill and PT I never used my glutes for running, I think.


Later that night I went to the movies (the Banff film festival..amazing) and my glutes were SO sore..I kept shifting around in my seat to be comfortable. Good news was left glute no worse than right...however hamstrings and quads were also sore.



Garmin TE 2.8

Saturday: 100ups + 3 miles easy + UB weights + myrtle


I only did 1.6@11:00 pace and decided to call it quits. I was still sore enough that my form wasn't very good. I decided rest was a better idea.


In the afternoon, we went to see Cirque du Soliel "Totem" (which was fantastic) and my glutes were still sore, but less so.


Sunday: 13 miles @ base


As I got dressed for this mornings run I was wondering if 13 miles would be a great idea. I was still sore in both hamstrings, quads and slightly in the glutes. Lifting a leg to put it in my running shorts required some determination 8/...but anyway..out the door we went: I did some fast walking for a bit, then trotted to my stretching place. Ouch! Putting my foot up on a post to stretch out my leg was tough.

I set off for the baylands  and decided I would take it easy for a few miles and then see how things felt. As I warmed up I felt better and got into a good 'shuffle run' form which I have become very comfortable with. On days like today it's a good thing because no long strideouts are possible ... Going over the bike overpass I walked it....the uphill muscles were still sore....

Once on the trails I started to speed up a bit..glanced at my Garmin and could not believe what I was seeing for HRs. It also became clear that I would be able to do the full 13.1 and also that my sore heel or whatever the heck it is was going to be ok for the run. I felt good other than all the soreness...whenever the trail got lumpy I had to work harder because various stabilizer muscles were also complaining.


Split Dist Pace HR Max HR % WHR Cad YPB
1 1.00 10:32 107 116 50.0 86 1.562
2 1.00 10:01 115 119 56.6 87 1.529
3 1.00 10:03 116 124 57.4 84 1.510
4 1.00 9:40 117 124 58.2 85 1.557
5 1.00 9:45 119 124 59.8 85 1.518
6 1.00 9:35 114 119 55.7 84 1.611
7 1.00 10:12 115 120 56.6 85 1.501
8 1.00 9:42 120 127 60.7 86 1.512
9 1.00 10:05 113 122 54.9 85 1.546
10 1.00 9:05 122 127 62.3 86 1.588
11 1.00 8:57 124 128 63.9 86 1.585
12 1.00 9:38 122 126 62.3 85 1.496
13 1.00 10:11 121 130 61.5 84 1.430
14 0.11 11:03 116 118 57.4 82 1.350
Sum 13.11 9:48 117.2 n/a 58.4 85 1.530


Garmin TE 2.4 


On the way back I stopped at the Gamble house gardens to fill my water bottle...lots of flowers in bloom, bulbs up. Took a couple of shots with the phone camera.


Although I felt ok I could not easily speed up...I could feel the sore bits more when I did. I headed for the Paly track to run the mileage up to 11...that would be 13 when I got home. On the track I pushed the pace and put in two faster miles. (10, 11). The HRs for these miles were still insanely low...marathon paces at 122-124 bpm...ypbs of 1.58!  Whhhaaatt? 


This run turned out to be freakin' amazing: this piddly-ass 9:48m/m run was the most efficient 10+ miles I have ever run.  (i..e covered the distance with the fewest total beats of the heart)


This run just goes to show you how your body can surprise you. I was so stiff and sore and ready to abort and instead I get a present. Does it make sense to give your own body a hug? That's what I feel it deserves for such a great response today. Monday it gets some well deserved solid REST. 

Total 32.7 miles



I found out I can get a deal on body fat "dunking" for only $35 so I signed up for 3/21. My weight seems to be stuck around 170-171 but I feel like my fat is less..at least when I use my usual stomach pinch method. 


It will be interesting to see the actual % body fat..the last time I did this it was before all Jill's strength training stuff (and I was 18.4%).  I also have an incentive to keep the calories reasonable for the next 10 days 8)

5 comments:

  1. What is body fat dunking?

    Glad you ended up having such a good run!

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  2. AWESOME!!! I think you should get a good massage for those sore glutes;) You deserve it!

    ReplyDelete
  3. Hi Ajh,

    Body fat dunking is used to determine lean body mass vs fat mass. They weight you on land, then again under water (with minimum air in your lungs ;)

    This is pretty accurate, the only way more accurate is using very very low energy xrays (like some airports use) but this costs more and, well, involves yet more exposure to xrays.

    The cheapest method is just to pinch yourself in the same place every day, or as you and I both do, see how tight the clothes are. However these are not perfect either as adding a lot of core muscle may make it feel like you have less fat.

    Anyway, I'm a nerd so I like experiments 8)

    -paul

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  4. Hey Paul...
    So happy to hear the week went so well!
    Sometimes it's hard to determine if a rest day is better than pushing it a bit when we're stiff or a bit sore. I think the body adapts better if we can train it to push past the fatigue....without injury though. And that'st he hard part. I think you are getting better and more confident at reading the signs. Nice work! :)

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  5. That sounds like an amazing week, and a VERY nice run on the Sunday. You are really dialing in on the subtle signals your body is putting out, and are "walking the line" in an admirable fashion. Well done !

    ReplyDelete

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