Sunday, February 17, 2013

11 Weeks to Tacoma

Week 12 done

A fantastic week. After only getting time to do 25 miles last week, I was set to rock and roll  this week and I did. Sitting here on Sunday afternoon I'm pretty beat but still in one piece and basking in my accomplishment.


Date Miles   Pace    BPM  WHR%   Cad Elev+ Elev-   Y PB
2013-02-12 Tue 6.6 8:54 131.0 69.65 87.9 30.8 29.6 1.543
2013-02-13 Wed 9.2 9:42 116.6 57.91 85.8 34.5 35.6 1.564
2013-02-14 Thu 5.2 8:45 130.8 69.48 88.5 19.8 18.9 1.593
2013-02-16 Sat 5.5 9:06 129.5 68.41 87.7 37.0 38.7 1.518
2013-02-17 Sun 15.7 9:40 117.2 58.37 85.2 80.5 80.0 1.561
Summary 42.2 9:22 122.2 62.48 86.5 202.5 202.9 1.557








This week was showing the signs I like to see during a buildup: crazy efficient. My running economy (YPB: yards-per-beat) at 1.557 for the week was way higher than I've seen in a while, especially for such a high mileage week. 

I decided to check and see how special it was...in 5000 miles of running there are only 6 weeks of running with higher YPBS and all of them are only 15-20 miles. 

The only 40+ mile week with efficiencies (almost) as good (1.539) was the last heavy week before Eugene taper  a year ago! However, in this case I still have 11 weeks to improve.

I have to be careful to not injure myself, but I also want to PUSH the (**()$#@ paces and HRs up to a new level.

Details

Rather than  8x800s, I decided to do longer intervals: 4 x 1 mile at sub 8:00 pace with 2 min recoveries.

Fail on the last one which was off the track and on the roads: running through the bike underpass with 2 sets of cross gates slowed me down...too tired to make up the lost time.


2013-02-12 Tue
SplitMiles  Pace      HR  % WHR  CadElev+Elev-    YPB
11.009:36130.969.6287.05.72.21.403
20.139:52113.054.9287.06.70.01.629
31.007:54140.077.0590.014.10.01.603
40.1910:46124.063.9384.00.00.01.318
51.007:52137.074.5990.00.00.01.631
60.1811:04121.061.4883.00.00.01.313
71.007:53136.073.7790.00.00.01.641
80.1911:45123.063.1183.01.01.11.219
91.008:06139.076.2389.01.122.11.550
100.1711:47124.063.9382.01.10.01.208
110.7010:41113.054.9284.01.14.21.456
Sum6.68:54131.069.6587.930.829.61.543





















9 miles at slow base, one mile at MP at end.


2013-02-13 Wed
SplitMiles  Pace      HR% WHR  CadElev+Elev-   YPB
11.009:59117.158.3087.04.13.11.507
21.009:39114.055.7487.06.413.11.599
31.009:50117.058.2086.00.08.41.524
41.009:57113.054.9285.00.01.01.562
51.009:30115.056.5685.02.23.31.611
61.009:48114.055.7485.03.22.41.576
71.009:54116.057.3885.00.00.01.530
81.009:32119.059.8486.05.73.21.554
91.008:51126.065.5787.08.51.01.585
100.2111:00115.056.5683.04.40.01.409
Sum9.29:42116.657.9185.834.535.61.564



















4 miles at HMP:



2013-02-14 Thu
SplitMiles  Pace      HR% WHR  CadElev+Elev-    YPB
11.009:54130.569.2787.01.05.31.360
21.008:19124.063.9390.00.010.51.700
31.008:17133.071.3189.00.00.01.596
41.008:20133.071.3189.04.22.21.589
51.008:20137.074.5989.014.50.01.553
60.2311:21119.059.8483.00.01.01.300
Sum5.28:45130.869.4888.519.818.91.593















4 miles at MP..could have done more of course but got to be able to do the long run tomorrow!


2013-02-16 Sat
SplitMiles  Pace     HR% WHR  CadElev+Elev-   YPB
11.009:41130.068.8887.04.12.21.398
21.008:48132.070.4989.014.89.81.521
31.008:47131.069.6788.09.53.61.534
41.008:49130.068.8588.00.018.71.525
51.008:49131.069.6788.06.33.21.526
60.4610:27117.058.2084.02.11.11.441
Sum5.59:06129.568.4187.737.038.71.518














The plan was slow base for about 16 miles:


2013-02-17 Sun
SplitMiles  Pace     HR% WHR  CadElev+Elev-   YPB
11.009:58117.258.3486.01.06.31.503
21.009:56112.054.1086.02.13.31.582
31.009:52112.054.1086.04.10.01.596
41.009:46114.055.7485.014.20.01.592
51.009:44114.055.7485.023.50.01.609
61.009:25117.058.2086.05.325.61.588
71.009:36115.056.5686.00.025.81.578
81.009:35115.056.5685.00.011.51.590
91.009:27118.059.0284.02.31.11.577
101.009:24116.057.3884.04.43.31.615
111.009:31117.058.2085.03.20.01.584
121.009:49117.058.2084.02.12.11.533
131.009:34118.059.0286.01.10.01.560
141.009:27125.064.7586.01.00.01.489
151.008:53132.070.4986.016.10.01.514
160.7011:11118.059.0282.00.01.11.333
Sum15.79:40117.258.3785.280.580.01.561



























Did mile 15 hard...that was NOT EASY. 


After a week of 42 miles, with plenty of fast running (for me) that last mile at MP was tough!

On to week 11!

Comparisons of week12 with eugene and cim in the next post..

1 comment:

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