Tuesday: 6 miles @ base + l.b. weights
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?
Thursday: 3 @ base + u.b. weights
Did 3.1 miles @ 9:40. Cold this morning and HR monitor refused to lock ...not sweating enough.
A decent, wholesome run.
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.
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...