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!