Sunday, April 08, 2012

Weekly status, 3 weeks to Eugene, 13.1 time trial


Monday: Rest


Tuesday:  6 miles @ base + l.b. weights


SplitDistPaceHR% WHR CadYPB
11.0010:3712161.5871.370
21.009:0712161.5881.595
31.009:2511859.0871.585
41.009:2211758.2871.606
51.009:3011556.6861.610
61.009:1211556.6861.662
70.389:5810850.8851.636
Sum6.389:33117.358.486.71.569


Tired legs from all the tourism. Got up at 6:45am and hit the Washington Lee track. Lots of people there....some kind of track team of older folks not high school kids.


Even though I was tired the running economy was still great...e.g split 5 with  9:12 @ 115 BPM (56% of working heart range) WTF?  Look at all those yards-per-beat way into the 1.6s! 


Today we visited the Arlington Cemetery...it brought back powerful memories of childhood and JFK and then RFK, MLK. 8(


Flew back home in the afternoon.

Wednesday: 7ish miles, 2 mi wu + 1 min, 2 min, 3 min, 2 min, 1 min, 2 min, 3 min @ 5K pace with same duration recoveries between sets + 1 mi cd 


This are called "ladder intervals" and it's the first time I've run them. I went out the door in a hurry and didn't of course remember the sequence at all.


I did 3,2,1,2,3,2 ...i.e. totally messed it up. I'm not sure if it make much difference since I don't know what ladder intervals are supposed to do. Apparently I did a 'cutdown' (descending ladder) and then a ladder. 


I ran these faster than my alleged 7:50 5k pace. They are so short how could you not? 



Split Dist Pace HR % WHR Cad YPB
1 1.00 9:43 115 56.6 89 1.576
2 1.00 9:51 122 62.3 88 1.465
3 0.41 7:35 138 75.4 92 1.696
4 0.32 9:25 126 65.6 88 1.487
5 0.26 7:38 139 76.2 93 1.630
6 0.22 9:44 127 66.4 87 1.417
7 0.13 7:11 135 73.0 94 *** 1.750
8 0.12 9:56 134 72.1 85 1.381
9 0.29 6:57 142 78.7 94 1.759
10 0.24 9:36 130 68.9 87 1.388
11 0.43 7:08 144 80.3 93 1.724
12 0.29 10:14 127 66.4 85 1.352
13 0.29 6:27 148 83.6 96 *** 1.836
14 0.22 9:58 130 68.9 84 1.366
15 1.00 10:12 118 59.0 86 1.463
16 0.90 10:22 114 55.7 85 1.489
Sum 7.12 9:15 124.4 64.2 88.5 1.528

Thursday: 3 @ base + u.b. weights


Did 3.1 miles @ 9:40. Cold this morning and HR monitor refused to lock ...not sweating enough.


Friday:  7@base



Split Dist Pace HR % WHR Cad YPB
1 1.00 10:06 113 54.9 87 1.543
2 1.00 9:55 119 59.8 88 1.490
3 1.00 9:37 118 59.0 88 1.551
4 1.00 9:26 123 63.1 89 1.516
5 1.00 9:30 120 60.7 87 1.544
6 1.00 9:19 122 62.3 88 1.550
7 1.00 9:39 121 61.5 88 1.508
8 0.46 9:39 122 62.3 88 1.498
Sum 7.46 9:38 119.5 60.3 87.9 1.527


A decent, wholesome run.


Saturday: Rest


Sunday: 14.1 miles: 1 mi w.u. + 13.1mi time trial


Resting HR was not super low this morning ...who knows why? But I felt rarin' to go and set out to keep my HR above 140 for the 13.1 miles.



Split Dist Pace HR % WHR Cad YPB
2 1.00 8:29 136 73.8 91 1.527
3 1.00 8:24 139 76.2 90 1.509
4 1.00 8:13 141 77.9 90 1.520
5 1.00 8:07 141 77.9 89 1.538
6 1.00 8:37 140 77.0 89 1.458
7 1.00 8:21 141 77.9 89 1.495
8 1.00 8:27 141 77.9 89 1.478
9 1.00 8:19 141 77.9 90 1.500
10 1.00 8:14 141 77.9 89 1.516
11 1.00 8:24 143 79.5 90 1.466
12 1.00 8:21 144 80.3 90 1.463
13 1.00 8:27 146 82.0 90 1.427
14 1.00 8:29 140 77.0 89 1.483
15 0.10 8:35 148 83.6 89 1.326
Sum 13.1 8:22 141.1 78.0 89.6 1.489

This run was hard: it's not easy to do your best running by yourself. After mile 11 it took a lot of concentration to keep the pace below 8:30 m/m. All I'd have to do is start daydreaming about anything and boom...I'd be at a 138HR. I'm pleased I kept the cadence up the entire run. 


I deleted the first warm up mile split from the csv file so the summary line would show the average pace for just the half marathon part. (I have a program that crunches the csv files into an html table)


8:22 @ 141.1HR compares with 8:28 m/m @ 143HR (the same time trial run during my CIM buildup.) I ran exactly the same course....temps cool for both, no wind, etc.  Started the run at 170.2 lbs ..ended it at 168.2 lbs. (drank 1 bottle during the run and half bottle before the run)


Oh yah: no foot (or any other) problems during or after the run 8). BOO YAH!  I am healthy and ready.


Garmin T.E. 4.8 


Total miles 38.1


3 more weeks! One more week to the taper...

7 comments:

  1. Another excellent week Paul....you are really in great shape for this effort !

    ReplyDelete
    Replies
    1. Hi Michael,
      Thanks for your words of encouragement. So far so good!
      -paul

      Delete
  2. Wonderful - no foot problems! Enjoy the rest of your training.

    I am doing quite a bit of swimming. I think I need to accept the big "I get it now" may not happen before this summer and my tri(s).

    ReplyDelete
    Replies
    1. Swimming is hard for sure. Way different than running or biking.

      Like I commented to you before, more like ballroom dancing or flying!

      But to start you just need to be able to finish the swim leg feeling comfortable...you don't need to be blazing fast.

      I like that tri is now tri(s).

      -p

      Delete
  3. Nice job, speedy! In a race where you have the others around you to push the pace and pump the adrenaline, you'd be able to knock off a few minutes overall. Love seeing the progress you are making!!

    ReplyDelete
  4. I have no idea what your half marathon PR is, but I bet that half marathon training run is close to it! Impressive work!

    ReplyDelete
    Replies
    1. HI Nelly,

      My PR (from 2009) is slower: 8:29 pace vs 8:22 during the time trial.

      I need to run a HM sometime ..I can shave off a few minutes for sure.
      I was signed up to run the santa cruz HM on April 1, but was traveling that weekend to DC.

      Hope you are doing well during tax season! (Got mine done....PAIN)

      -paul

      Delete

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