Tuesday, April 03, 2012

Weekly status, 4 weeks to Eugene (in DC)

Monday: Rest


Tuesday:  6.5 miles: 1.5 miles w.u, 4x { .75@5k pace + .25 recovery } + 1 mile c.d.


Decided to run at work when I was maximally limber. The weather was cloudy, windy and threat of rain.



Split Dist Pace HR % WHR Cad YPB
1 1.00 9:13 135 73.0 88 1.415
2 0.51 9:36 126 65.6 89 1.464
3 0.75 7:43 142 78.7 93 1.603
4 0.25 10:31 127 66.4 85 1.325
5 0.75 7:45 140 77.0 91 1.627
6 0.27 11:33 124 63.9 80 1.246
7 0.73 7:54 145 81.1 91 1.540
8 0.25 10:26 133 71.3 86 1.269
9 0.75 7:44 145 81.1 91 1.576
10 0.26 10:40 129 68.0 84 1.299
11 1.00 10:00 122 62.3 86 1.442
Sum 6.52 8:55 133.9 72.0 88.7 1.472


The run went really well. I was able to hold a sub-7:50 pace for most of the intervals except the one that was most into the teeth of the wind. After the run I felt energized.


Garmin T.E. 3.2


Wednesday: 40 min XT + full body weights


Did 30 min biking and the weights.


Thursday: 20 miles @ base



Split Dist Pace HR % WHR Cad YPB
1 1.00 9:51 114 55.7 89 1.568
2 1.00 9:33 124 63.9 89 1.486
3 1.00 9:24 122 62.3 89 1.536
4 1.00 9:03 123 63.1 89 1.581
5 1.00 9:02 123 63.1 89 1.585
6 1.00 9:15 122 62.3 89 1.561
7 1.00 9:15 119 59.8 88 1.599
8 1.00 9:12 120 60.7 89 1.595
9 1.00 9:01 120 60.7 88 1.625
10 1.00 9:08 122 62.3 88 1.580
11 1.00 9:31 120 60.7 87 1.541
12 1.00 9:18 120 60.7 87 1.576
13 1.00 9:18 122 62.3 87 1.551
14 1.00 9:31 125 64.8 87 1.479
15 1.00 9:04 125 64.8 87 1.554
16 1.00 9:13 125 64.8 88 1.528
17 1.00 8:50 133 71.3 89 1.498
18 1.00 9:02 137 74.6 89 1.421
19 1.00 8:35 136 73.8 89 1.508
20 1.00 8:49 137 74.6 89 1.457
Sum 20.0 9:11 124.3 64.2 88.3 1.540


I wrote about this EPIC run here.


Garmin T.E. 3.8


Friday: Travel to DC -- off


Saturday: 8 miles: 3 @ base, 2x1.5mi @ 5k w/3 min active recovery, 2 miles c.d. 


Did 4 miles @ 10:02 pace, 121 avg HR. Got up early to do this run and ran on the track of Washington Lee high school ("home of the Generals"). I was pretty jet lagged so I didn't do the scheduled run but decided to go easy instead.


Garmin T.E. 1.8


During the day did about 7 miles of walking and lot of standing looking at Cherry Blossoms and other things in DC.


Sunday: 5 mile shakeout run if time


These instructions were assuming I was continuing on to Dublin, since this trip was canceled and I was feeling better I did the Saturday run instead.



Split Dist Pace HR % WHR Cad YPB
1 1.00 10:16 116 57.4 88 1.478
2 1.00 9:14 124 63.9 88 1.537
3 1.00 9:09 121 61.5 87 1.589
4 1.00 7:50 138 75.4 90 1.627
5 0.57 7:55 140 77.0 90 1.584
6 0.27 11:18 117 58.2 82 1.329
7 1.00 7:46 135 73.0 90 1.679
8 1.00 7:25 143 79.5 90 1.660
9 0.12 7:04 144 80.3 90 1.785
10 0.99 9:59 117 58.2 84 1.500
Sum 7.95 8:48 127.2 66.6 88.1 1.571


I got up at 6:45 to do this run and not interfere with our tourism plans.  Again, jogged to the Washington Lee H.S track.  I felt pretty slow the first mile but like an old steam engine gradually I got going .


And boy did I go. I could see that I was having the same crazy low HRs as my 20 miler. I did the first 1.5 miles  at 5k pace ok, and then 3 minute recovery, but then I felt REALLY good. I decided to up the distance and pace and ran 2.1 miles at  way into the 7:xx paces and super low HRs.  Compare these paces and HRs to Tuesdays shorter 5k intervals above.


Also good was my recovery HR for the cool down mile...right back to 117 for 10:00..almost like a warm up HR...i.e. no recovery


Garmin T.E. 3.7


Later in the day I walked about 7 miles and did a ton more standing. 


Total: 37.36 miles, 15 miles walking


A good week put in considering the travel!

5 comments:

  1. Awesome numbers! Eugene will be a piece of cake.

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  2. 15 miles of walking/touring is crazy, but that's DC for you. Nice week, Paul - happy that things are progressing very well! :)

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  3. That is just amazing that you are able to do all this AND have such a low working heart rate. You have really built up a high level of fitness !

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  4. I was in DC this weekend too. Maybe we passed each other. I didn't keep track of walking mileage there but we estimated it at easily 19 in 3 days. Lots and lots and lots of walking.

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    1. Yes, I knew you were there and running the 10 miler! We didn't go to the mall on Sunday, just Saturday to see the kite flying and generally take it all in

      We also went to the mall on Monday to see the FDR monument and the MLK, neither of which we had seen before.

      On Monday night we went by the hirschorn (sp?) museum..(it's a big cylindrical building near the USDA complex off south side of the mall) and watched the 360 degree projection movie being shown on it.

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What do you think about all this? Please leave me a comment! 8)