Saturday, June 30, 2012

A Garmin Puzzle, Part II

Arthur checked my previous post shortly after I posted it,  and solved the quiz: the sum of the split distances DID NOT MATCH the total on the summary line. 


I didn't notice this for quite some time...my reports matched...I had 24.8 for the total ..which seemed short but possible:  I was not surprised that the distance was not 26.2...that happens way more in trail marathons than road marathons. 


The garmin often UNDER reads in hilly terrain with switch-backing...This is because it thinks you jumped across the switchbacks from one sample to the next. Only if it samples you at the exact turnback point does it get it right. So all the switchbacks get shortened.


Eventually I noticed the discrepancy ..and I knew what caused it right away.

When I finally started looking at my watch in the last few miles, I accidentally hit the 'return to start' option in the gps menu. This is the feature that tries to guide you home if you get lost by having you retrace your steps.


When I hit that, the watch went south and basically displayed 'Calculating track' for ages. The 'back' function didn't work..it was stuck. It did wake back up after about 15 minutes..just about a mile from the finish. I was thinking the entire run was going to be toast so I was very happy to see the watch go back to the normal display.


And it even guided  me back down the trail..it told me before every switchback that there was "Turn Ahead" ..kind of cool actually. 


Anyway, what happened was that the watch did not do the auto split for the mile that ended when it was busy crunching. It was still taking ground track data though...that's the highest priority task for the thing after all.


 My software that parses the tcx files was using the lap data only for calculating the distances and times so my summary line matched the sum of the splits: therefore I was missing a mile but didn't notice anything wrong. 


The Garmin software is smarter and always shows you the summary line from the trackpoints data. 

I fixed my software to do something better than Garmin, IMHO, I take the extra segment and lump it into the previous split:



2012-06-23 Sat, San Lorenzo River Marathon
Split
  Dist
  Pace
      HR
% WHR
   Cad
  Elev+
   Elev-
     YPB
1
1.04
15:38
125.0
64.75
68.0
374.2
43.8
1.087
2
1.04
9:47
129.0
68.03
86.0
87.2
42.8
1.447
3
1.04
10:41
124.0
63.93
83.0
72.6
198.1
1.294
4
1.04
13:06
124.0
63.93
75.0
184.8
251.0
1.103
5
1.04
16:40
129.0
68.03
61.0
506.2
108.0
1.030
6
1.04
11:35
122.0
62.30
85.0
25.6
476.8
1.064
7
1.04
10:35
128.0
67.21
84.0
23.7
15.5
1.311
8
1.04
14:16
127.0
66.39
69.0
358.7
12.5
1.177
9
1.04
12:23
125.0
64.75
78.0
151.6
427.4
1.064
10
1.04
13:39
130.0
68.85
73.0
194.7
243.6
1.018
11
1.04
12:34
133.0
71.31
75.0
290.1
75.9
1.206
12
1.04
10:28
129.0
68.03
84.0
51.4
78.1
1.308
13
1.04
10:36
130.0
68.85
86.0
46.5
333.3
1.168
14
1.04
15:57
135.0
72.95
64.0
370.9
86.7
0.971
15
1.04
11:19
130.0
68.85
81.0
92.4
69.9
1.233
16
1.04
12:26
125.0
64.75
77.0
68.0
198.9
1.100
17
1.04
17:47
126.0
65.57
67.0
269.3
306.2
0.820
18
1.04
19:06
130.0
68.85
59.0
515.2
167.5
0.878
19
1.04
13:24
121.0
61.48
82.0
9.3
423.8
0.938
20
1.04
14:41
121.0
61.48
75.0
29.0
26.3
0.998
21
1.04
18:36
125.0
64.75
59.0
463.3
22.0
0.961
22
1.04
14:36
116.0
57.38
75.0
105.7
487.4
0.926
23
1.04
16:09
121.0
61.48
68.0
266.1
225.9
0.967
24
1.96
13:38
123.0
63.11
68.0
274.4
195.0
1.102
25
0.91
17:05
118.0
59.02
78.0
45.1
356.8
0.778
Sum
26.7
13:51
125.7
65.29
74.2
4876.1
4873.2
1.056


Ok, so in red you see my 'super-split' which ends up being 1.96 miles and is about 27 minutes long 8)

A nice feature I also have in my software is the ability to scale the miles and the times to match the actual race reported values.

I found that to match the recorded pace the RD has for me (13:51 m/m) I had to scale the race to 26.7 miles. (nowhere on his site does he report the actual distance).  After scaling the mile splits become 1.04 miles. I have to admit that in a trail race the thought of running the tangents is very low down on my priority list 8). And there are a lot of curves.

Friday, June 29, 2012

A Garmin Puzzle, Part I

Good day all...a puzzle for you:


Can you tell me what is wrong with the screenshot of my San Lorenzo run to the left?


Hint: It requires a sharp eye but no paper and pencil.


(No prize money, just kudos)

Wednesday, June 27, 2012

Say hello to marathon #15

Still a bit sore in the quads...to be expected after such a lot of downhill without really training for it. Everything else is feeling darn good though...no problems at all. 
I did 30 min of walking Tuesday and 30 min of biking Wednesday and some upper body weights. Probably even ready for an easy 5 mile run tomorrow.

After having so much fun for so little $$$ at San Lorenzo, and such a good recovery, I decided to do more trail runs this summer when I can.  My wife is away visiting a friend in San Diego on the 14, 15th of July so I checked the calendar and found that the Golden Gate Trail Run is the 14th! 

So, I signed up. For the full marathon of course. 8)   Not the 50k though...I'm not totally crazy.

It's in the GG National Recreation Area. There are no redwood forests on this trail..instead it's all open grassy, chaparral hills with views of the Pacific, San Francisco Bay, the GG bridge, Angel Island,  etc. If it is clear you might even see the Farallon Islands. (Did you know there are islands in the ocean off the coast of San Francisco?? Bet you didn't ;)

This marathon is very similar in some ways to San Lorenzo: two half marathon loops (the pink loop below)..about 4800' of hills, etc. I plan to focus on building more uphill and downhill (quad) raw leg strength between now and then.  I don't plan on much of a taper. 

I have no time goal, but I would like to even pace for each loop better than San Lorenzo a bit.  Under 6 hours would be fantastic extra plus.



A difference from San Lorenzo is that the two biggest gut busting climbs are at the start and at mile 4...then it's smaller stuff until you are back to the start at 13.1. This may work better than having the hills in the middle of each 13.1 loop ....I think that because the last 6 miles of the last loop will be more clear of massive long ups and that's a good thing.

After this race, I will shift to speed-work to be totally ready for the relay in mid-September. Berlin (and of Sept)  will just ride on the coat-tails of all this other stuff.  (Yes, I will a 20 or two in there but nothing else specific for the marathon)


Tuesday, June 26, 2012

Comparing 2011 vs 2012 San Lorenzo River Marathon

Well. You know the results.  About 30 minutes saved on this year's San Antonio River Marathon vs 2011. How did I do this? It's fun to crunch the numbers after the races are done and you are sitting in your easy chair 8)


So, let's find out as I don't know: I ran without looking at the clock and just tried to keep the effort low the first half. I also tried to keep the cadence high when walking and I tried to really power walk with long strides.

How did this actually work out? Here's my average cadence during both races:
It's a little confusing because the traces don't quite line up. This is because I actually went off course for about 1/2 a mile in the 2012 race (yes forgot to mention that in my blog report)...so that shifted the graph over a bit. 

But never mind that. You can see that the cadences are basically the same between years. So much for me thinking that I was doing better at that! Now let's look at the actual paces (smoothed over several miles to show trending better):
Pretty clear..I went faster at all points during the race. I held my pace much better from 18 to 26 as well. In 2011 I had a huge slow down here..I did speed back up on the final downhill but barely got back to the pace I did for the last 6 miles this year. Kudos to me! So the power walking helped a ton and my ability to keep running on the flats in the last hour helped too.  A longer stride walking up those nasty hills (enabled by a few more leg muscles) probably saved the most time.

Now lets look at the cumulative pace. Just to explain what this is: for each race we start and end at 0..the actual pace that was run. What is plotted is the time in seconds that I am "up" or "down" on the average pace for that run. I.e. we are looking at how evenly we paced the race. This is a great way of ignoring the achieved average pace between two runs and instead looking at how well we held to that pace during the whole run.

You can see that basically I went out too fast and banked a ton of time (1000 seconds!) and then we got thrown from the train at mile 17 or so and lost all that banked time. Both races are very very close on this graph... my mission of evening out the splits was a total FAIL. Pretty funny!

Ok, so not very even, but even so I ran a bit faster than last year...was my HR higher to do this? Answer, no. Here is my efficiency in years-per-beat. You can see that I was more efficient the entire race. This is probably because of that bit more muscle.
In conclusion

My goal of more even pacing was a total FAIL. Pushing the cadence was also a total fail. What saved me 30 minutes was just being a bit faster the entire race...with huge slowdowns in both races after mile 17 or so. The speed improvement came from a longer stride..and I can tell you that was the power walking I was able to do...I don't think my running stride was any different.

The improvement in pace did not require a faster heart rate..that stayed about the same for both races at 125 bpm average. Instead I was moving faster at the same heart rate.

I'll bet I could have run 5-10 minutes faster with even pacing. I'm not complaining mind you..I'm very happy with my performance! But it is interesting to me that without checking my watch I was not able to do either of the things I set out to do. I just ran the exact same race again..but a touch faster throughout.

So if I the start hadn't been blocked up, if I didn't take the wrong turn for 1/2 mile, hadn't stopped to talk and then if ran 10 minutes faster with even pacing maybe I could have done 10-20 minutes faster ..i.e. under 6 hours. Something to shoot for next year!

But hey, it's a trail marathon. I was there to say hello to the redwoods..not obsess about minutes . So no angst here! 8) 

The ability to judge proper pace for one's conditioning is NOT EASY. I have learned to do this in road races fairly well (knock wood) but even though I ran this course last year I was not able to do a very good job at all at balancing my effort. This will not happen again if I can help it!

Ideally I would like to learn out to pace any trail marathon just looking at the elevation chart and knowing my current fitness. Perhaps someday....





Sunday, June 24, 2012

RUNDown: 2012 San Lorenzo Trail Marathon (#14)

This was a great day! I ran a marathon, no? 8) 


Saturday morning I got up at 6:20am and was down at the race area at Harvey West park in Santa Cruz about one hour later. I thought that was early...HA! It was HOPPING there..more distant parking than last year..so I had to walk quite a ways from my car to the start area.


I did not see Ernie from last year, but I did talk to a couple of guys in the warm morning sun. Uh oh..what happened to that forecast of foggy and party cloudy?....Wrongo! It was 57 F at the start @ 8am but it got to 70F by my finish time. Luckily the redwoods make for really high quality shade and the river was cold and refreshing. 


It was clear there were a lot more people than last year: 100 more! All of these were in the half marathon and 10k though...the marathon was the least popular...the 50k distance had more!  Wendell gave the usual speech about how to follow the trail markings and told us the water level in the river was lower than last year (not over my waist this year) and off we went on a loop of the picnic area to spread out a bit before hitting the single-track trail.


This trick  didn't work as it did last year and so for the first 5 minutes or so we were all walking, not running. But I didn't care..it was going to be a long day and I knew there was 4000+' of hill climbing to come and only limited energy in my legs. I was going to spend it all so the exact distribution of effort wasn't too important as long as it was fairly even. 


So that was my goal: last year I ran the first half in 3 hours and the 2nd half 39 minutes slower...this year I wanted more even splits. I had no time goal in mind but suspected I would finish faster since I am stronger.


Those of you that haven't read my trail marathon race reports and have never run a trail marathon may be shocked. "How can a 3:54 marathoner take 6 hours ++ to run a marathon?" The answer is in the climbing. This marathon has a VERY steep hill you go over 4 times. On one side I estimate the grade at 25% for part of the time (climbing gear would be nice 8/  There are many sections that are so steep you push on your quads with your hands to lever up the hill.  


In the elev profile below you'll see this nasty hill..looks just like a big spike.



This kind of stuff slows you WAY down: going up and blows your quads going down. It takes all your hubris and lofty goals, grinds them up, adds some seasonings of spite, despair and loserville and feeds it back to you one teaspoon at a time for the duration of the race...let's call this 'humble juice'.


As with last year, I met many people running the half marathon that had only done road marathons before. They were getting their first feedings of that special juice that only tough trail course can dish out.


During the race I kept my watch on the heart rate and cadence displays ONLY. My strategy was simple: power walk the uphills with long strides and pitter patter the flats. Keep the cadence above 60 walking and 80 running. Last year my average cadence was 72  overall , and there was some pretty tired walking, so I figured if I kept my walking cadence higher I would raise the average realize my even splits. 


As we approached the 3 mile mark the last mile was filled with about 100 mountain bikers that were on the same trail. Bummer for them..they had to basically stop and just sit on the side while 300 people went by. (Later in the day at about mile 21 another mountain biker came around a corner coming too fast, saw me and hit the brakes and practically flipped the bike over nose-first...I warned the guy that there were a lot of very tired runners on the trails and they would not be able to jump out of his way so please be careful 8/)


At the river the very first crossing was pretty crowded with halfers. in the 'conga line' hanging onto the rope I was behind a slightly tentative person that fell behind a bit..but no worries...the water was nice and cool and clean.


On far side of the crossing is the gut-buster of a hill. You go up and up and up and up and up (about 6 false peaks) and then a long glorious run down the backside. Then you run along the river until you get to the aid station, Turn around and back to the start. Rinse, Lather, Repeat and you are done!


The day had warmed up a bit and so there were families at the Henry Cowell park swimming in the river...kids shouting and splashing...having the usual summer fun.


 In the distance was the occasional sound of a steam train whistle far in the distance ...the Roaring Camp vintage trains run through these redwood forests, letting people experience old time trains on an actual line used for lumbering more than a century ago.  


When you are along on the trail and hear these whistles in the distance you can almost imagine a horse and rider coming around the bend from the 1860's. There is no other technology visible....just the trail and the sound of the whistle.


At the aid station I had my water bottle filled and grabbed some salty potato chips and set off back the other way. There were a lot of people on the trail still. Headed up the back side of gut-buster hill (not it's real name ;) and down to the river on the crazy steep slope..being very careful not to take a fall. At the river the rope was pretty empty and so I was able to blast back over in about 1/4 the time..20sec or so.  Up near the the 3.1 mile aid station (and road crossing point..the only contact with asphalt on the entire trail) I ran into this guy that was doing the half and chatted with him a bit. It was his first trail race and he was commenting on how tough a trail race was with all the huge hills vs his road race. Yup..tasting the 'humble juice'.


I did pretty well pattering the mostly level ground back to the start and saw when I got there it was 2:52 on the clock..I was 9 minutes under last year....not bad. After grabbing some food and refilling I set off and immediately felt like crap going up the small hills out of Harvey West. This gave me come concern as I had 13.1 to go and I thought I was taking it easy before. Hmm. Sigh. 


I was now thinking I was pretty burnt after the first half, but I knew I had the ability to keep going even when burnt in a way that I did not before. How bad could it be? Not as hard as Eugene in the last 6 miles!.  I really could not be sure. 


So, I tried to keep up the pattering run, resting and power walking even on the flats when it seemed necessary. My HRs were not high but my legs had so much fatigue product in them they made me breath hard just to go crazy slowly. Essentially you are kind of in "the wall" all the time in these kinds of races.  On the flats I was doing an 8 min or so run with 1 minute walk. Walking is essential in these races : those of you too proud to walk in a marathon need to suck on some of the humble juice..that will fix you. Personally, I'm happy to walk, skip or take three umbrella-steps. Whatever gets me there fastest!


As I approached the river for the 2nd crossing a women walking up the beach looked at me and called out my name... bib did not have my name so I racked my feeble brain to recognize here. Then she said she recognized me from this blog and that her name was Grace. 


She was running the 30k and headed back the other way  We probably talked for several mintues and asked me various questions about 'beating the fade' ..a subject of my blog quite a bit. She is poised to break "Mach 1" (i.e. 4 hours) at SFM in a few weeks.  


Eventually her friend got her shoes back on from the crossing and said "Less Talking, More Running!" so off we went  in opposite directions. Nice to meet you Grace, and good luck at SFM! This is the first time a reader has recognized me during a race.


Another trip up the gut-buster !. No longer was I pumping the arms and doing the long stride power walk. This hill was just too steep and my legs were now too weak. I was mostly able to jog to the aid station on the flat, although I did take a few walking breaks of a minute or two.


I had no idea what my timing was at this point and I there is no clock at the aid station (that I noticed) but I felt I was still doing better than last year. I drank some coke and got more salty snacks and back I headed..only 6.6 miles to go! 


The way back was very hard but the time passed quickly which was unexpected but welcome!. I had to go down the steep hill very slowly as my quads were pretty shot and there are some loose rocks. At one point a 50k'er came up behind with a "on your right" and in moving over I almost slipped on some loose rocks. Careful there! (So far I have never fallen in a trail race...yet..some tree roots have tried pretty hard but so far I always have caught myself.)


At the final river crossing I was all alone. I blasted across...almost slipping because I was tired but caught myself. I dumped my belt on a rock on the far side and moved back to the center of the river and just laid down hanging on the the crossing rope and let the current carry my legs up as I put my head back under the clear, cold water. That Felt Good.


It took a while to get rolling again after that. Up the smaller hill to the 3.1 mile aid station and in the home stretch. At this point I FINALLY looked at my watch and could see was probably on track for a 6:12 or so if I held my pace. Yay! With great effort and pushing on the flats (but still walking the ups) I knocked my average down a bit. I said goodbye to the redwoods as we moved back into the lower forest and approached the start in the last 2 miles.


Coming around the final switchback loop from the last downhill people saw me leaving the woods and cheered (this is a nice thing people do at these races..cheer for each other as they finish), when I saw the clock saying 6:09:xx I was very pleased: Almost 30 min faster than last year!


I then proceeded with the fun part of the race...the noshing after! Yum. While I was eating Wendell handed out some medals to 50k age groupers and then I was surprised he called out my name: I got 2nd in my A.G. !


Ok, so full disclosure checking the results the day after there were only 3 in my A.G. but I don't care! If you are home in bed and not racing you can't win. 


Besides someday if you keep at it you'll be all by yourself in a your A.G. in a lot of races and then it's time to CLEAN UP. 


Results


2012 15th of 19,  2nd M 50-59  6:09:42
2011 10th of 18,  4th  M 50-59  6:38:39


If you take my first half time (2:52) that was 2 minutes faster than the 3rd place half marathoner in my A.G. 


So, a fun day! Met my goal of running a more even pace and showed I am indeed a bit stronger than last year. 


Coastal Train Runs, the R.D. Wendell,  and All the Great Volunteers deserve kudos for putting on such a well-organized and fun race! 


Full album of pics here. I will add the CTR photos of the finish and river crossings when they are posted. My next posting will show detailed number-crunched comparisons of the two races.

Later that day Toni and I went to Half Moon Bay State Beach to meet up with some friends for a great suset and evening around the fire.







Friday, June 22, 2012

What's the plan tomorrow?

I headed over to Zombie Runner after work today and picked up my bib for the race tomorrow. Looks like only about 10 people were signed up for the marathon..so it will be sparse out there for the second lap after the halfers are gone. That's okay by me!


Also picked up the shirt...a new lime-greenish color! Wow. I like it. (But of course not wearing it tomorrow as that is Very Bad Luck 8)


I'll have my camera (of course!) and take a lot of pics. Weather forecast is for partly cloudy and cool (<70F) all day so it should be cooler than last year.


It seems Coastal Trail Runs has invested in some chip technology which is cool..it's the on-the-bib kind of chip....the same brand as the Boston Marathon uses. It looks different than the problematic ones they used at Eugene so hopefully it will be ok.


I'd like to get under 6 hours (last year was 6:39) but not sure how that will go...we'll play it by ear. I think I've got more muscle now than then and that's what you need for a hill trail race: high power to weight ratio. Speed counts for nothing for back of the packer trail runners like me....


I'm curious to see how high the water levels are in the river this year. Last year was up to the lower chest for me. I'm remembering in the morning (I hope) to put vaseline on my feet so they don't turn to mush and get blistered after being wet for a few hours!


Chowing down for dinner tonight 8)


Good luck to the Seattle Marathoners tomorrow:












Tuesday, June 19, 2012

Marathon #14 on Saturday!

I don't race much. I see people racing all the time in the blogosphere and I'm not doing it. Part of the problem is that I don't really like racing unless I feel I've worked to peak for it. 


Unless its a marathon trail run in the redwoods of California. 8)


Just checked and found out that the San Lorenzo River trail marathon is not full....it's this Saturday so now  I'm signed up. Crazy? I don't think so..it will be beautiful, tough, and fun!


I think I'll do fine. I ran this race last year (you cross the river and get wet 4 times in the marathon!) climb 4300',  and I enjoyed it so much and had the day free this Saturday  I wanted to do it again...this time I know the course!


I was reminded that it was coming up because the search traffic for my blog was going nuts with people clicking through on my race report that is linked on the CoastalTrailRuns.com website.


Actually, compared to last year, I'm a lot stronger thanks to Jill  and her prodding and recommendations.  So I'm curious if I will be any faster..last year I took 6:38 (Yes, trail marathons are a b**tch). I think I should be able to shave a bit of time...


Coastal puts on great races, the RD,  Wendell, and his son are awesome at putting on a smooth and personable show.


Temps look reasonable. Yay! Pack the GU!, Stretch the calves!, Fill the water bottle! Get the camera ready!


[ Update on the previous post: I recorded several hours of 43 bpm resting hr at work on monday. Tuesday I was reading 46 bpm..all number that are lower than normal...so something has changed it would appear. We'll see]

Monday, June 18, 2012

I'm getting slower

Last night I was lying on the bed reading and could see my HR in my crossed legs (they move a tiny bit with each pulse) and it seemed pretty low. .


For the last couple of years (since I got fit) my resting HR has been 48 ...I get this measurement sitting or lying down all the time...for some reason if it's not 48 it's almost always 52..don't ask me why I never see numbers in between... one time it was 46. 


This time it was 43. I took it a few times over the next hour and it was the same. 


I have noticed in the past that after long runs HR is elevated for a while (obviously) but often the next morning it is extra low. I googled for anything about this effect but results are swamped by tons of articles (about 5,230,000 of them 8/ ) about how resting HRs lower after doing an exercising for some time. 


Quite hard to find decent articles about a lower resting HR 10-20 hours after exercise. Has anybody else seen this effect? 


I don't think it's a real change in resting HR...this snippet I think may explain it:


The benefit of exercise on blood pressure occurs after physical activity. After a bout of exercise, the blood vessels throughout your body dilate. This relaxation of the vessels creates wider openings for the blood to flow through, therefore reducing the amount of resistance and pressure on the walls. This dilation can last for several hours after exercise, resulting in lower systolic and diastolic blood pressure readings.


If the BP is lower, it stands to reason that the HR could also go down as there is less work for it to do. Next time I see my Dr. I will have to ask her.  

Any MDs out there?  Feel free to chime in and educate us.. 8)

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.