Weekly status, 3 weeks to Eugene, 13.1 time trial

Monday: Rest


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

Split	Dist	Pace	HR	% WHR	Cad	YPB
1	1.00	10:37	121	61.5	87	1.370
2	1.00	9:07	121	61.5	88	1.595
3	1.00	9:25	118	59.0	87	1.585
4	1.00	9:22	117	58.2	87	1.606
5	1.00	9:30	115	56.6	86	1.610
6	1.00	9:12	115	56.6	86	1.662
7	0.38	9:58	108	50.8	85	1.636
Sum	6.38	9:33	117.3	58.4	86.7	1.569

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...