1 Week to Eugene: weekly status

Monday: Off


Tuesday: 5 miles @ base + full body weights


Still recovering from the 21 on Sunday, so I decided on a slow base pace. 

Split	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	10:08	116	57.4	88	1.498
2	1.00	9:43	116	57.4	88	1.562
3	1.00	9:37	119	59.8	87	1.538
4	1.00	9:51	120	60.7	87	1.488
5	1.00	9:25	125	64.8	87	1.495
6	0.28	10:02	119	59.8	86	1.461
Sum	5.28	9:46	119.1	59.9	87.3	1.512

Garmin T.E. 2.6


Wednesday: 30 Min XT


Off.. still recovering, throat is still messed up from the bug I've been playing cat and mouse with ..right now I'm the mouse.


Thursday: 2mi easy + 2x12 min @1/2 MP w/2min recoveries + 2mi easy


Decided to rest ...feeling a little blah still. 


Friday: 4 mi @base + 6x10s hill sprints


Felt better this morning..throat cleared up some during the night. Did Thursday's tempo run today instead of the base + hill sprints:

Split	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	9:49	113	54.9	89	1.587
2	1.00	8:21	133	71.3	91	1.586
3	0.26	8:22	136	73.8	90	1.566
4	0.19	10:54	122	62.3	85	1.356
5	1.00	8:18	134	72.1	90	1.582
6	0.25	8:13	139	76.2	90	1.562
7	1.00	9:52	121	61.5	86	1.475
8	1.00	9:28	123	63.1	87	1.510
9	0.89	9:24	121	61.5	87	1.544
Sum	6.59	9:09	124.6	64.5	88.4	1.541

Good numbers as per usual that have been happening 8). Legs, heels, tendons, etc all good, no problems. 


Garmin T.E. 3.3


Saturday: Rest


Sunday: 10 mi @ MP + 10-15s, (i.e. 8:56-9:01m/m)

Split	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	8:38	129	68.0	90	1.580
2	1.00	8:45	131	69.7	89	1.536
3	1.00	8:54	131	69.7	88	1.509
4	1.00	8:57	131	69.7	88	1.500
5	1.00	8:49	131	69.7	88	1.524
6	1.00	8:56	133	71.3	87	1.482
7	1.00	8:50	132	70.5	87	1.509
8	1.00	8:59	136	73.8	87	1.440
9	1.00	8:40	135	73.0	88	1.504
10	1.00	8:50	136	73.8	88	1.466
11	0.68	8:57	136	73.8	88	1.450
Sum	10.68	8:50	132.7	71.1	88.0	1.500

Kind of a dress rehearsal run...no warmup and close to MP. It's been warm here the last few days so even at 8am it was 61F and full crisp blue sky w/strong sun. Wore what I plan to wear except took a single bottle with me.


I was too fast for the first two miles, but eventually got in a groove holding 8:50 average on the Garmin. Yes, this is a touch faster than I'm supposed to go but it felt good so I just stuck with it. 


By the time the run was over it was 65F. The full sun on your body adds a lot. This is probably why the HRs were a few beats high for these paces: there's more blood sent to your skin to sweat so you have less blood volume for the muscles, hence it has to pump faster to get the same O2 to them. I was sweating quite a bit..I almost preferred when I was heading upwind...it was cooler!


Anyway, body felt good..no problems with anything and I felt like I could have held that pace for another 10 without too much trouble, but after that, not sure..maybe. For sure if it was mostly cloudy and a bit cooler as it is supposed to be....


My "A" goal for Eugene is a 3:55 which is 8:58m/m. I have been assuming 5s for the GPS noise and lack of tangents which means I need  8:53 on the Garmin.  Coach Jill has "promoted" me to an 8:46 MP...not sure I'm ready to try that...so 8:50 is a reasonable compromise for race day I think. 


Garmin T.E. 3.8 


Total weeks miles: 22.5

I am gradually getting more excited for race day: during today's run every time I thought about the race I found my pace creeping down got a flush..goose bumps time 8)


THE LAST WEEK: on the wagon (no wine or beer), watching the calories as I decrease the running and getting plenty of sleep!


A bit shy on the miles, but  I'm not worried. My 'reactive airway' throat irritation thing is gradually getting better...still not good when I have to talk a lot. My lungs are clear though so it doesn't hurt my running..it's just my upper windpipe.