Saturday, March 24, 2012

Weekly Status, 5 weeks to Eugene



Monday: Rest


Tuesday: 5 miles @ base, 2x30 of three drills, 100ups


Split Dist Pace HR % WHR Cad YPB
1 1.00 9:26 120 60.7 89 1.554
2 1.00 9:25 123 63.1 89 1.519
3 1.00 9:27 126 65.6 88 1.478
4 1.00 9:23 122 62.3 89 1.536
5 1.00 8:51 130 68.9 89 1.531
6 0.08 11:26 130 68.9 85 1.231
Sum 5.08 9:20 124.3 64.9 89 1.517


Did the drills between miles 2 and 3 on the grass. They get the HR going into the 145 arena, but like last week they didn't leave me shot for the rest of the run..HRs came back down to normal vs paces.


Garmin TE 2.8


Wednesday: 8 miles, 1 mi w.u. 5x1 @ 1/2 MP, 1 mi c.d.


The problem you may notice with the above is that a mile is missing...probably just an error but ...hmmm...perhaps a good idea to purposely introduce such ambiguities? It gives type A overachiever runners some flexibility if you happen to feel bad that day.


Depending on how you feel, you could


a) run 7 miles,  5 @ 1/2 MP
b) run 8 miles,  5 @ 1/2 MP, add another cool-down or warm up mile
c) run 8 miles,  6 @ 1/2MP


I felt pretty good this morning.... I did c).




Split Dist Pace HR % WHR Cad YPB
1 1.00 9:16 118 59.0 89 1.610
2 1.00 8:30 136 73.8 91 1.523
3 1.00 8:26 136 73.8 91 1.535
4 1.00 8:25 138 75.4 90 1.515
5 1.00 8:29 138 75.4 90 1.502
6 1.00 8:26 136 73.8 91 1.535
7 1.00 8:26 137 74.6 91 1.523
8 1.00 10:37 118 59.0 86 1.405
9 0.08 10:32 114 55.7 86 1.534
Sum 8.08 8:50 131.9 68.9 89.8 1.510


The first fast mile split (2) was difficult. I could not hit 8:27...gradually I warmed up and it got easier and could hit the splits for each mile where I wanted them. (Using the lap average display to see them as they develop and tweak pace accordingly)

By the last split I actually felt like I was rolling along. Perhaps I could have done a 13.1 time trial at this pace...I'm not sure. It would be difficult for sure, but it was last time too. Anyway, with a few more tempo runs I think I'd be there.

My foot was very excellent during this run but I did feel a teeny bit sore on the bottom of my heel afterward, enough to make me ice it a bit just to be safe.


Garmin TE 4.0

Thursday: 7 miles, 3 miles @ base then faster each mile until 1/2 MP.

Normally today would be an XT day, but we have stuff this weekend which means moving the 18 mile run to Saturday morning, making Friday a rest day and moving Friday's tempo to Thursday. 

Of course we just ran a tempo yesterday, so this is pushing things a bit, but it's just one of those things you have to try to get done if you want to be ready on race day.


I used one of my new tricks: I ran later in the day after I was more limber and the muscles less stuff. This trick worked really well today...when I hit the road I still felt a bit beat up in the legs but not too bad at all. And the foot was not a factor, either during or after the run (no icing done)!



Split Dist Pace HR % WHR Cad YPB
1 1.00 9:21 120 60.7 89 1.570
2 1.00 9:04 125 64.8 90 1.552
3 1.00 9:34 126 65.6 88 1.460
4 1.00 9:18 128 67.2 88 1.477
5 1.00 8:57 129 68.0 89 1.524
6 1.00 8:43 131 69.7 89 1.542
7 1.00 8:19 138 75.4 90 1.535
8 0.01 15:55 140 77.0 77 0.762
Sum 7.01 9:02 128.0 67.2 89.0 1.520


It was windy today..so that messes up the paces a bit but as long as the HRs are where they need to be that's ok. Even so, the running economy continues to show as very good. 


After the run I felt good I went over to the gym and did 2x15x4 types upper body weights.


Garmin TE 3.7


Friday: Rest


Saturday: 18 miles, last 20 min hard


Awoke to a very light spitting rain..@ 48F. Just about perfect running conditions 8)..slathered some vaseline on my feet to prevent blisters.


Even though my legs were NOT fresh they had no problems and the foot was still most excellent. So, I decided to do the run in 3 segments, speeding up in each segment to make the average pace around 9:20 on the Garmin for the run (MP + 27s)

Split Dist Pace HR % WHR Cad YPB
1 1.00 9:53 115 56.6 89 1.548
2 1.00 9:45 121 61.5 88 1.493
3 1.00 9:38 119 59.8 88 1.534
4 1.00 9:54 121 61.5 87 1.469
5 1.00 9:48 119 59.8 87 1.509
6 1.00 9:34 120 60.7 88 1.533
7 1.00 9:23 120 60.7 88 1.563
8 1.00 9:25 125 64.8 87 1.494
9 1.00 9:14 124 63.9 87 1.537
10 1.00 9:23 120 60.7 87 1.564
11 1.00 9:19 122 62.3 87 1.547
12 1.00 9:16 126 65.6 87 1.508
13 1.00 8:54 133 71.3 88 1.488
14 1.00 8:55 133 71.3 88 1.485
15 1.00 9:04 133 71.3 89 1.461
16 1.00 9:13 135 73.0 89 1.415
17 1.00 9:01 138 75.4 89 1.415
18 0.94 8:57 137 74.6 89 1.434
Sum 17.94 9:22 125.4 65.1 87.9 1.499

This run was extremely efficient until I tried to notch up the pace at mile 13. At that point I was also hitting the trails and so I found it very tough going after a while... my legs were pretty tired. I was a little disappointed that I could not hold MP for the last 4 miles but then I stopped beating myself up about it....I knew this was a very good week. The final number was 1.499 for the run. Damn good for an 18 miler with soggy shoes and full double bottle water belt. Super ketosis smell after the run...lots of fat burning. Oh, yes: the DIY shoe lift held up just fine in the wet.

Garmin TE 3.4

Sunday: Rest (actually skiing ;)


Total of 38.1 miles of fast paces for the "canonical" week Mon-Sun. ...but because of the run juggling to avoid this Sunday it's actually it's 38.1 + 16 (last weeks Sunday run) for a total of 54 miles for my trailing 7 day mileage (which is what your body cares about.)  I think that's a record for me or at least close to one. 

5 weeks to go!

3 comments:

  1. Looks like some quality mileage to me. I guess this should be close to your peak training before you start tapering. Glad it seems to be going well.

    ReplyDelete
  2. that sounds like a record!!! only 5 weeks?? It is really getting exciting listening to all of you getting ready...thanks for sharing!
    keep up the great work...I know you will be great!

    ReplyDelete
  3. I like reading your weekly reports. They are very technical. I should be doing the same sort of training, however, I feel like I still need base building.

    ReplyDelete

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