Sunday, September 23, 2012

7 Days to Berlin....training recap

This hasn't been the best buildup to a marathon I've had but I don't think it's been the worse, either. My calf pull dropped my mileage for a couple of weeks and then I had to stop running for another 2 weeks to heal it up. 

Most marathon training plans last 18 weeks so i'll look back 120 days.
Date Miles Pace BPM WHR% Cad Elev+ Elev- YPB
2012-05-26 Sat 6.7 10:04 121.1 61.55 86.9 30.8 30.0 1.458
2012-05-27 Sun 13.5 9:48 119.6 60.35 87.3 570.2 553.3 1.522
2012-05-30 Wed 7.5 9:20 123.0 63.15 88.9 72.6 81.6 1.536
2012-05-29 Tue 4.4 9:49 119.4 60.15 87.7 17.2 18.8 1.502
2012-05-31 Thu 4.9 9:37 117.4 58.54 87.9 18.4 21.5 1.579
2012-06-02 Sat 5.8 9:53 118.3 59.25 86.3 303.2 267.5 1.529
2012-06-03 Sun 9.8 9:37 121.2 61.68 87.6 382.9 385.2 1.528
2012-06-05 Tue 4.7 9:47 122.5 62.74 88.8 35.6 38.5 1.469
2012-06-06 Wed 7.4 9:31 122.1 62.38 88.5 86.9 89.1 1.521
2012-06-07 Thu 6.0 9:17 121.4 61.78 88.4 16.3 20.6 1.578
2012-06-09 Sat 7.5 9:22 121.9 62.25 87.8 74.1 75.2 1.543
2012-06-10 Sun 12.7 10:09 125.8 65.44 86.4 566.7 569.4 1.397
2012-06-12 Tue 3.2 9:46 120.7 61.26 88.0 23.4 22.8 1.497
2012-06-13 Wed 9.8 9:08 127.4 66.70 88.4 37.7 37.3 1.516
2012-06-14 Thu 5.4 9:46 0.0 0.00 87.7 20.8 26.5 0.000
2012-06-16 Sat 6.8 9:56 119.1 59.93 87.3 181.8 148.1 1.502
2012-06-17 Sun 15.3 10:21 112.4 54.41 85.8 73.4 76.6 1.515
2012-06-20 Wed 7.2 9:20 126.9 66.34 88.8 76.2 82.9 1.494
2012-06-21 Thu 4.4 9:25 122.6 62.75 88.4 16.6 19.5 1.525
2012-06-23 Sat 25.8 14:15 125.7 65.36 74.2 4876.1 4873.2 1.047
2012-06-28 Thu 4.6 9:07 131.6 70.17 89.3 20.7 23.8 1.467
2012-06-29 Fri 4.8 10:04 118.0 59.00 88.4 35.8 36.7 1.485
2012-07-01 Sun 9.0 9:58 117.6 58.72 86.8 29.9 33.5 1.502
2012-07-03 Tue 8.8 9:35 132.0 70.46 87.6 24.9 23.7 1.393
2012-07-06 Fri 4.6 10:33 124.2 64.12 85.1 469.2 460.9 1.385
2012-07-07 Sat 4.1 10:15 114.6 56.23 86.8 101.3 100.6 1.508
2012-07-09 Mon 7.4 9:40 121.7 62.07 88.6 305.2 307.2 1.512
2012-07-10 Tue 4.4 8:53 132.2 70.63 89.0 16.6 21.4 1.502
2012-07-12 Thu 3.2 10:56 112.7 54.65 86.9 26.3 27.9 1.431
2012-07-14 Sat 25.8 13:10 128.9 67.97 0.0 4613.2 4599.2 1.107
2012-07-17 Tue 2.2 10:19 115.1 56.61 0.0 7.6 9.4 1.484
2012-07-18 Wed 4.4 9:45 119.1 59.96 87.2 31.7 34.1 1.518
2012-07-19 Thu 3.0 9:24 120.4 61.02 0.0 8.4 8.4 1.556
2012-07-22 Sun 9.1 9:43 118.3 59.26 86.0 30.1 33.2 1.532
2012-07-24 Tue 4.3 9:04 128.1 67.28 89.0 27.2 26.8 1.522
2012-07-25 Wed 6.0 8:58 131.1 69.72 88.8 16.3 17.2 1.500
2012-07-26 Thu 7.5 9:51 122.2 62.48 87.0 83.8 84.2 1.473
2012-07-28 Sat 15.7 9:31 125.4 65.12 86.8 77.2 80.6 1.479
2012-07-31 Tue 7.4 10:10 126.7 66.17 85.1 16.2 22.8 1.426
2012-08-01 Wed 5.8 10:05 114.4 56.05 85.0 40.8 43.4 1.528
2012-08-02 Thu 3.2 10:38 114.4 56.09 83.6 24.6 24.5 1.455
2012-08-04 Sat 3.2 10:30 107.6 50.50 84.0 31.6 1.0 1.568
2012-08-10 Fri 5.3 9:08 128.4 67.51 87.0 25.5 23.7 1.511
2012-08-11 Sat 9.0 9:17 128.4 67.54 87.2 31.8 33.3 1.478
2012-08-12 Sun 6.1 10:39 110.3 52.71 84.3 44.2 46.5 1.502
2012-08-14 Tue 4.8 9:15 125.1 64.82 88.4 36.0 37.9 1.530
2012-08-15 Wed 1.8 9:41 114.7 56.32 86.0 1.0 10.6 1.581
2012-08-19 Sun 2.4 10:13 107.1 50.06 86.0 16.0 13.0 1.614
2012-08-22 Wed 3.3 10:01 114.0 55.70 85.6 23.6 24.6 1.545
2012-08-23 Thu 4.8 9:08 123.4 63.42 87.4 18.0 18.2 1.568
2012-08-25 Sat 14.0 9:35 124.0 63.97 86.6 76.3 78.9 1.484
2012-08-28 Tue 2.3 9:59 115.3 56.79 86.0 20.7 11.7 1.535
2012-09-13 Thu 4.8 10:30 115.2 56.74 84.8 47.0 55.7 1.459
2012-09-15 Sat 5.2 10:15 116.3 57.63 85.0 20.2 20.9 1.480
2012-09-16 Sun 9.4 9:42 125.7 65.29 85.6 83.3 61.8 1.452
2012-09-18 Tue 6.5 9:26 130.0 68.85 85.0 0.0 0.0 1.433
2012-09-19 Wed 13.1 9:29 131.1 69.76 85.1 38.7 41.3 1.423
2012-09-21 Fri 3.3 10:10 119.6 60.34 85.9 27.3 28.1 1.452
2012-09-22 Sat 7.4 9:41 123.5 63.56 85.9 89.6 93.1 1.475
2012-09-23 Sun 9.6 9:30 124.8 64.57 85.9 96.5 101.0 1.489
Summary 430.1 10:12 122.9 63.03 86.1 14215.3 14158.2 1.442

















































































As you can see, the red entry is where I re-pulled  and aborted and decided not to run for at least 2 weeks and possibly right up until the marathon. I did a lot of cross training and worked very hard on getting rid of my trigger points during that time. I did a test run on 9/13 and I seems good to go. I gradually pushed up the miles and paces and everything felt great.

So, with such low mileage I pushed the miles right up until today..logging almost 40 miles in this last week..with a fair amount of at at projected pacer marathon speed for Lynne of 9:44 m/m or faster. (4:15).

430 miles for 4 months isn't that great but its about what I was averaging during my year-of-8 marathons so I'm pretty sure I'm good for that 4:15. There aren't any 20 miles long runs in the final weeks but there are two full trail marathons further back there plus some 13+ mile runs. It takes a while to lose the long run adaptation so I think I'm good to go.

Here's a graph of the mileage vs time:


You can see my gradually decreasing monthly average mileage (green) with weekly spikes of short / long (red) but you can also see the last two weeks of hitting it hard.

Here's a graph show the mileage and heart rate mix for all the runs in the last 120 days. You can see the two trail marathons on the left side sticking up, the two weeks of 'downtime' (clear space) as well as my finale of 7  runs. There is some decent color in there...mid and high base pace stuff.


From this point on, it's a one week taper  lots of walking during our few days ahead in Berlin..maybe a light jog or two at most. The weather is looking cool and a few sites say possibility of showers, but some don't. 

I don't mind the rain but it will be a bit of a bummer for our spectating friends. Hopefully it will be minor or non-existant! I am very glad it will be below 60F!



4 comments:

  1. Below 60 will be perfect! I hope you have a fantastic race and enjoy your little vacation after!! Can't wait to hear about it :).

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  2. I'm glad to see I'm not the only one checking out the weather every day :-)

    ReplyDelete
  3. Wow, despite the time for healing your calf, your volume looks great. I would love to run in cool weather. Its hot all year round here.

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  4. Glad that you are feeling better, enjoy Berlin!

    ReplyDelete

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