2 weeks to Eugene: weekly status

Monday: Rest


Tuesday: 5 miles @ base + l.b. weights


Did not do this run as I was not feeling up to snuff. Mild crud in my throat...(voice down in pitch) and feeling blah-tired


Wednesday: 6.5 miles: 1 miles wu + 3x12 min @ 10k pace w/2 min recovery between sets + 1 mi cd

Split	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	9:38	115	56.6	89	1.589
2	1.00	7:58	136	73.8	92	1.624
3	0.51	7:55	137	74.6	91	1.624
4	0.31	9:46	121	61.5	86	1.495
5	1.00	8:01	133	71.3	90	1.651
6	0.51	7:59	135	73.0	89	1.630
7	0.32	9:53	121	61.5	85	1.449
8	1.00	8:00	134	72.1	90	1.640
9	0.51	8:12	139	76.2	90	1.539
10	0.96	10:24	117	58.2	85	1.442
Sum	7.12	8:43	127.7	67.0	89.1	1.578

Wrote about this run here. Garmin T.E. 3.6


Thursday:  100ups before run, 4 miles + 8 x15 sec hill sprint
Run canceled..yesterday's run hit me hard..still not over whatever I've got.


Friday: 7 miles: 1 miles wu + 5 miles @ ½ MP + 1 mi cd
Did this important tempo run and managed to avoid the rain!

Split	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	9:29	120	60.7	89	1.547
2	1.00	8:18	128	67.2	89	1.656
3	1.00	8:24	131	69.7	89	1.600
4	1.00	8:24	132	70.5	88	1.587
5	1.00	8:25	135	73.0	88	1.550
6	1.00	8:22	137	74.6	89	1.535
7	0.81	10:30	115	56.6	83	1.461
Sum	6.81	8:47	128.1	67.3	88.0	1.563

Garmin T.E. 3.8


Saturday: Rest


I did not rest. Since my running was shy for earlier in the week (and I'm a gambling man I guess when it comes to running) I decided to try for a short marathon pace run before my long run on Sunday. This is a recipe that Hal Higdon uses in his marathon training programs and I was used to doing it pre-Jill.  (Normally Jill gives me a rest day ahead  and after the long run which I now prefer when training for a PR attempt with lots of faster running)

Split	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	9:18	117	58.2	89	1.617
2	1.00	8:55	131	69.7	90	1.507
3	1.00	8:57	131	69.7	90	1.502
4	1.00	8:47	127	66.4	90	1.576
5	1.00	8:50	133	71.3	90	1.497
6	1.00	8:54	132	70.5	89	1.499
7	1.00	10:14	118	59.0	86	1.456
8	0.01	10:56	131	54.9	84	2.670
Sum	7.01	9:07	126.7	66.2	89.1	1.521

This run felt decent but was glad I kept the faster running to only 5 miles....I'm getting better but still not at 100%. I'm not sure how I'll feel tomorrow...22 miles is a looong run.  I will postpone the long run a day or two if I don't feel up to snuff.


Sunday: 22 @ base,  Last 20 minutes moderately hard to hard


Did 21. 

Was up in SF Saturday (beautiful crisp clear day..see the transamerica building?) and didn't get to bed until midnight. Actually ate a bowl of cereal and dried fruit before bed so I'd have some carbs. (DInner in SF had been shy on carbs). 


I woke up at 7am or so and felt reasonable do decided to do this run....My legs were already tired when I started the run.


The two inches of rain we got this week have caused the flowers to go crazy. Lot of california poppies coming up (see photo above..this is the Ca. state flower) along the route I took.

Split	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	9:36	113	54.9	88	1.621
2	1.00	9:28	120	60.7	88	1.549
3	1.00	9:34	120	60.7	87	1.533
4	1.00	9:26	121	61.5	87	1.541
5	1.00	9:33	120	60.7	87	1.536
6	1.00	9:39	117	58.2	86	1.559
7	1.00	9:16	116	57.4	87	1.639
8	1.00	9:16	117	58.2	87	1.623
9	1.00	9:20	120	60.7	86	1.571
10	1.00	9:12	120	60.7	86	1.596
11	1.00	9:16	122	62.3	86	1.556
12	1.00	9:18	121	61.5	86	1.564
13	1.00	9:20	123	63.1	86	1.534
14	1.00	9:20	127	66.4	87	1.486
15	1.00	8:54	132	70.5	87	1.496
16	1.00	9:09	127	66.4	86	1.513
17	1.00	9:45	123	63.1	87	1.468
18	1.00	9:35	126	65.6	87	1.457
19	1.00	9:25	131	69.7	88	1.427
20	1.00	9:26	133	71.3	88	1.402
21	1.00	9:41	129	68.0	88	1.409
22	0.01	10:36	129	68.0	86	1.705
Sum	21.01	9:24	122.7	62.9	86.9	1.525

It took a lot of concentration to keep up the pace ....at mile 9 or so the world "slog" was popping into my head to describe how it felt for my legs. I did feel better after a while but the last 4 miles were really a fight .....VERY difficult to keep the legs moving at speed.


...but what could I expect doing 34 miles in just three days? With:
5 miles of HMP (8:22 -ish)
7 miles of MP (8:53-ish)
and the rest mostly all solid mid-base (9:20 - 9:30)


Garmin T.E. 2.7


Total 42 miles


This week turned out a lot better than I dared hope when I got sick on Monday. We managed to pack in some miles and make a halfway decent crescendo to the training and not break (yet).


2 weeks to go..Let the taper begin! 


2 week extended forecast looks cool (high for the day of 62F) and some high clouds, but 16 mph wind which is a bit high...I'm sure it will change several times in the 14 days ahead 8/


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Amazing that the BAA is encouraging people to not run and offering deferrals to anyone that wants.....really nice of them. Of course most people have flown in from far away so I'll be very few take them up on it. (I would!)..hopefully they will slow down.


For non-elite runners that are on the course a long time the worry Monday will be hyponatremia. (running out of sodium from drinking too much water) Hopefully they've make sure to alert everybody in the expo about this. I have some salt-potassium capsules that I take with me to races in case the day is going to be warm.