Sunday, June 17, 2012

A good week, if slow...

Saturday was a scorcher for this area: 97F. 


I didn't get out that early (8:30am) and so ran in 70F+, full sun. I did a route that gave me a bit of a hill then I met up with Toni at the farmer's market and took a ride back home with her. (Which is why the Elev+ doesn't match the Elev- ;). I'm back to doing Sat/Sun runs as per Hal Higdon and like I used to do before my training with Jill.  Doing a run the day before your longer run is tough, but I do want to be able to get back to this if I can as it makes for better use of time for me.


2012-06-16 Sat
Split Dist Pace HR % WHR Cad Elev+ Elev- YPB
1
1.0
10:14
108.0
50.82
88.0
11.9
6.7
1.598
2
1.0
10:08
117.0
58.20
88.0
24.9
0.0
1.505
3
1.0
10:08
122.0
62.30
87.0
83.6
3.5
1.494
4
1.0
9:45
125.0
64.75
87.0
35.5
10.6
1.468
5
1.0
9:29
118.0
59.02
88.0
0.0
109.3
1.511
6
1.0
10:00
120.0
60.66
86.0
4.8
16.4
1.460
7
0.8
9:40
126.0
65.57
87.0
21.0
1.7
1.466
Sum
6.8
9:56
119.1
59.93
87.3
181.7
148.2
1.500



Sunday was supposed to be hot temps and full sun too. So got up at 6am to get my long run in before it was too blistering. It was 60F at 6am which is very warm for the bay area. From the start I was not feelng too great....so I knew I would take it very easy. I felt dehydrated and even though I drank as much as I could I felt that way the whole run.



I was dripping in sweat after a a few miles. Eventually I was out on the exposed marsh trails and the sun was worse but there was a very welcome headwind of 5 mph or so to keep things a bit cooler. Along the way a Zeppelin came out to play from Moffat field and I took a picture. (Did you know the difference between a Zeppelin and a Blimp?)


2012-06-17 Sun
Split Dist Pace HR % WHR Cad YPB
1
1.0
10:20
112.0
54.10
87.0
1.514
2
1.0
10:18
116.0
57.38
87.0
1.471
3
1.0
10:20
112.0
54.10
86.0
1.523
4
1.0
10:32
111.0
53.28
86.0
1.517
5
1.0
10:37
110.0
52.46
85.0
1.528
6
1.0
10:33
108.0
50.82
85.0
1.529
7
1.0
10:11
112.0
54.10
86.0
1.527
8
1.0
10:09
115.0
56.56
86.0
1.501
9
1.0
10:05
111.0
53.28
86.0
1.571
10
1.0
10:03
111.0
53.28
85.0
1.580
11
1.0
10:23
113.0
54.92
86.0
1.500
12
1.0
10:17
111.0
53.28
86.0
1.539
13
1.0
10:17
112.0
54.10
85.0
1.526
14
1.0
10:35
114.0
55.74
86.0
1.462
15
1.0
10:25
116.0
57.38
85.0
1.462
16
0.3
10:24
119.0
59.84
86.0
1.422
Sum
15.3
10:21
112.4
54.41
85.8
1.514



I refilled my water bottles at a restroom in the park at about mile 10 ..dumped a lot on my head too..that sun was warm! At some point I had to decide how far I was going: I decided that 15 was a good compromise.  When I got to a place where I could cop-out and cut home, I forced myself to take a turn to add on that extra mile that would make it 15 and not 14.


At the end of the run it was 72F and I was DONE. I did some icing of my feet for the first time in many months and also ran the shower pretty cold on myself for a while. 


This run was the slowest I've done in a long time (and crazy low HRs) but difficult nonetheless. Surprisingly, it was  pretty efficient at 1.5 yards-per-beat...considering the miles this week and the warmth I was happy. I was very surprised I didn't have more cardiac drift considering how dehydrated I felt. 

Summary for the week:


Date Miles Pace BPM WHR% Cad Elev+ Elev- YPB
2012-06-12
3.2
9:46
120.7
61.26
88.0
23.4
22.7
1.495
2012-06-13
9.8
9:08
127.4
66.70
88.4
37.7
37.3
1.514
2012-06-14
5.4
9:46
0
0
87.7
20.9
26.5
0
2012-06-16
6.8
9:56
119.1
59.93
87.3
181.7
148.2
1.500
2012-06-17
15.3
10:21
112.4
54.41
85.8
73.4
76.6
1.514
Summary
40.4
9:52
118.3
59.27
87.1
337.1
311.4
1.510

Over 40 miles for the week and 159 for the trailing 30 days..I'm ready for a step-back week of lower miles (25-ish)  but more drills/weights and hill sprints.



5 comments:

  1. This weekend was rough with heat - we ran at 9:30 am Saturday and it was not pretty! Already 80+ in San Jose, but we had to go to the vet for a sick kitty so didn't get out there as early as preferred.

    Great job pushing through it! Whew.

    ReplyDelete
  2. Hot, hot, hot! But you got through it and you'll be stronger for it.

    So, growing up near Akron, Ohio, I should know the difference between blimp and zeppelin, but I don't! Enlighten me.

    ReplyDelete
    Replies
    1. Yes you should know!

      The world "Blimp" comes from "Airship, class B-limp", i.e. it has no structure...it's a big balloon...to big and it would fold up easily if you made it too big.

      A Zeppelin actually has an airframe..a skeleton of metal girders..that gives it the ability to hold it's shape even if you make it really big. The Hindenberg was 800 feet long (3x a 747).

      Two ships taken from the germans after WWI were renamed the Akron and the Macon and they were housed at the big hanger at Moffat airfield. Which I ran right next to on this run!

      A bunch of crazy venture capitalists got the idea of building a Zep for sight-seeing. ..that's what I photographed.

      Delete
  3. Heat is no fun. The weather has been perfect here - of course it has since I did nothing.This week I will get back to something!

    ReplyDelete
  4. The tropical heat takes a lot out of me when I train so I have been trying to do most of my training at the crack of dawn. I sleep in on Saturday so I get a later start and I can end up running in 85 degrees. Those days are long. I really need to hydrate a lot on those days.

    I am still in awe with your HR vs Speed.

    ReplyDelete

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