Monday, March 05, 2012

Weekly recap: 8 weeks to Eugene

Monday: Rest


Tuesday: 4 miles @ base, 2x20 of 3 drills, Lb weights.



Split Dist Pace HR Max HR % WHR Cad YPB
1 1.00 9:47 119 120 59.8 86 1.511
2 1.00 9:30 121 141 61.5 88 1.530
3 1.00 9:37 118 124 59.0 87 1.552
4 1.00 9:41 121 130 61.5 86 1.503
5 0.32 10:17 115 121 56.6 85 1.512
Sum 4.32 9:40 118.8 n/a 59.7 87 1.530


These numbers are pretty efficient for me..in the 1.5+ yards-per-beat range is always good..

The running was ok, once the foot got warmed up the soreness was almost gone. Afterwards I iced and it was a bit sore for a while during the day so I iced it a couple of more times which seemed to help as always.


T.E. level is 2.4 ("Maintaining")


Wednesday: 7.5miles.. 1 mile wu, 9 x 800m @ 5k-10k pace, 1mile cd


I was a bit worried after yesterday's  little 4 mile run Tues caused my foot to be sore ..however today's very much harder run did not make it very sore at all. Go figure...there's some kind of clue there but so far I'm not grokking it.


I felt really good and decided I wanted to be very much in the 7's for my 9x800 paces. I am a firm believer in pushing hard on the days when you feel great (and backing off on the crappy days).


The first  800s (2, 4, 6) were straight into a slight headwind which made it tough. Once I turned ...SWEET, felt easy as pie by comparison..split numbers 8, 10, 12 were major downwind splits and you can see HR is only 136 vs low 140's even though pace is now closer to 7:30 (3k pace).



Split Dist Pace HR Max HR % WHR Cad YPB
1 1.00 9:25 120 123 60.7 88 1.557
2 0.53 8:02 140 146 77.0 92 1.577
3 0.14 10:27 128 138 67.2 87 1.276
4 0.51 7:54 141 148 77.9 92 1.568
5 0.15 10:34 130 147 68.9 85 1.293
6 0.50 7:51 143 150 79.5 92 1.555
7 0.12 11:36 135 150 73.0 84 1.117
8 0.53 7:31 142 145 78.7 91 1.657
9 0.15 10:30 132 143 70.5 86 1.293
10 0.50 7:32 136 145 73.8 92 1.729
11 0.14 11:08 130 145 68.9 85 1.259
12 0.49 7:36 140 147 77.0 93 1.653
13 0.12 11:59 132 147 70.5 83 1.090
14 0.51 7:34 145 150 81.1 92 1.598
15 0.13 10:54 135 149 73.0 84 1.178
16 0.51 7:30 145 150 81.1 92 1.609
17 0.13 11:39 135 150 73.0 84 1.120
18 0.50 7:36 146 152 82.0 92 1.577
19 0.62 10:08 129 152 68.0 86 1.355
Sum 7.28 8:37 136.0 n/a 73.8 89 1.499






I didn't even feel the foot for the first 5 or 6 intervals and even after it was just noticeably a bit sore..stage 1 if you will. The last interval was getting hard but I am a stubborn bugger: I always try to make my last intervals just as strong as the rest of them.


I iced the foot once right after. Legs felt wonderfully spent...mission accomplished for the day...a great feeling.


T.E. level is 4.1 ("highly improving"), I'm very happy with the overall efficiency number, as well is the 92 cadence for the splits...we are getting there!


Thursday: 40 min XC, myrtle routine.


Foot felt really good this morning...nice to see after the hard run yesterday! Alas, due to constraints today was not able to do the Xt.


Friday:  2 miles wu, 6 @ 1/2 MP, 1 mile cd


Probably because of my tough run the day before yesterday I struggled to run the 1/2 MP. 
I kept looking at the Garmin and saying "WTF? is this thing not working". I would push and push and the pace just would NOT budge...hence some of the runs at 8:3x paces.





Split Dist Pace HR % WHR Cad YPB
1 1.00 10:05 117 58.2 87 1.491
2 1.00 9:56 118 59.0 87 1.503
3 1.00 8:36 132 70.5 90 1.550
4 1.00 8:30 134 72.1 89 1.546
5 1.00 8:22 134 72.1 88 1.569
6 1.00 8:31 137 74.6 89 1.507
7 1.00 8:28 139 76.2 89 1.495
8 1.00 8:26 140 77.0 89 1.490
9 1.00 10:21 121 61.5 85 1.405
10 0.08 10:39 115 56.6 83 1.391
Sum 9.08 9:03 129 68.0 88 1.508


T.E. level is 4.1 ("highly improving") again. 


Saturday: 3 miles easy to shake out the legs


Split Dist Pace HR % WHR Cad YPB
1 1.00 10:40 108 50.8 86 1.527
2 1.00 10:31 114 55.7 86 1.468
3 1.00 10:27 109 51.6 85 1.546
4 0.00 15:02 99 43.4 84 0.000
Sum 3.00 10:33 110 52.5 86 1.515


Some low HRs for 10:30 pace..pretty good considering the hard running.
T.E. level is 1.9 (Minor run)


Sunday: Long run 16 miles




Split Dist Pace HR % WHR Cad Elev+ Elev- YPB
1 1.00 10:01 103 46.7 87 16 112 1.707
2 1.00 9:51 117 58.2 87 30 11 1.527
3 1.00 9:38 112 54.1 87 0 80 1.632
4 1.00 9:34 118 59.0 86 0 19 1.560
5 1.00 9:56 115 56.6 86 14 7 1.540
6 1.00 10:16 123 63.1 86 101 32 1.394
7 1.00 10:47 124 63.9 84 121 0 1.317
8 1.00 9:38 117 58.2 87 17 92 1.561
9 1.00 9:12 124 63.9 88 16 51 1.542
10 1.00 9:12 122 62.3 88 15 67 1.568
11 1.00 9:24 128 67.2 87 0 28 1.461
12 1.00 10:05 123 63.1 85 5 18 1.420
13 1.00 10:47 123 63.1 85 80 26 1.327
14 1.00 11:21 127 66.4 84 152 0 1.220
15 1.00 10:28 123 63.1 85 24 21 1.366
16 1.00 10:44 124 63.9 84 3 16 1.323
17 0.13 10:32 116 57.4 85 0 0 1.434
Sum 16.13 10:04 120 60.7 86 593 579 1.458


This was a tough run, I was down in Pasadena and it was up to low 70's and bright, bright sunshine (adds an effective 10F IMHO) by the end of the run. For the last months mostly I've been running in cool weather so I had no acclimatization at all 8/.



I also ran a rough looping course of 7 miles that had a lot of hills in it and we don't have many hills near my normal environs around the house...the two of these things plus the hard running earlier in the week pretty much caused me to decide to take it easy....a good thing, because by the end I was in going slowly and feeling pretty beat.


My foot, which had been treating my very well since Tuesday, was really bugging me the last two miles. A theory is that my form had degraded enough that I was no longer "levering down" on my left foot but was "bashing down" 8/    (Note: foot feels a lot better the next day)


Some times you have epic long runs that make you feel ready for race day...this was NOT one of them. 


Garmin T.E. 2.4 ("Maintaining")


Total: 39.8 miles for the week


I'm pleased my foot stood up to this very tough week and looking forward to the easier week to come. I think there are some indications we are getting fitter and we still have a good chunk of training ahead. 

1 comment:

  1. Much better news on the foot this week, that is a very positive note. And really, it's good that you're getting in some warmer weather runs...acclimating in whatever conditions Eugene may have is, of course, ideal!

    Nice week, Paul! :)

    ReplyDelete

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