Sunday, February 03, 2013

13 Weeks to Tacoma

Week 14 done! 

Summary:
Date Miles    Pace    BPM WHR%   Cad Elev+   Elev-    YPB
2013-01-29 Tue 5.3 9:14 132.3 70.72 87.3 41.2 43.4 1.481
2013-01-30 Wed 6.7 9:42 122.7 62.90 85.2 23.8 23.8 1.514
2013-02-02 Sat 4.8 9:05 129.4 68.38 86.6 16.4 18.3 1.499
2013-02-03 Sun 13.4 9:32 120.8 61.35 85.7 44.7 43.8 1.521
Summary 30.2 9:27 124.5 64.38 86.0 126.0 129.3 1.509










Miles down to 30 from 35 (stepback a bit), but intensity still pretty good. YPBs really good.

Details:

Tuesday: 5x800 at YASSO pace...slower than two weeks ago for me this time..those RLRF paces just too hard for me.

2013-01-29 Tue
SplitTime Miles  Pace      HR  CadElev+Elev-    YPB
1577.91.009:37133.086.05.14.41.376
289.70.1510:01121.084.06.40.01.489
3248.20.537:50138.092.01.07.51.620
4120.80.1711:48126.083.02.10.01.193
5230.40.507:44144.091.013.40.01.606
6126.50.1812:02127.082.00.03.21.144
7226.40.507:33146.091.00.08.91.585
8140.00.2011:51127.083.00.04.41.160
9221.00.487:44143.090.06.80.01.604
10122.70.1712:14129.082.05.30.01.136
11230.60.497:48141.090.00.07.71.589
1291.40.1411:07128.082.00.02.11.230
13526.80.8410:27117.084.01.05.31.437
Sum 00:49:125.39:14132.387.341.243.41.481






















Wednesday I went out for  long base run. I was feeling pretty sore in my glutes and hips and struggled the last two miles.


2013-01-30 Wed
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.0010:03133.071.3185.00.012.81.310
21.009:13122.062.3087.03.52.31.565
31.009:19121.061.4886.05.42.21.565
41.009:23124.063.9386.02.21.11.512
51.009:47122.062.3084.02.14.41.474
61.0010:06119.059.8484.05.31.01.468
70.6910:12116.057.3884.05.30.01.493
Sum6.79:42122.762.9085.223.823.81.514














No problems with joints or tendons though, just muscles, and I had already decided to do a step-back week, so I canceled Thursday's run and instead did some light stationary biking and 5 min of rowing as well as some strength stuff. Friday was a normal rest day.

By Saturday, I felt better after two days off from running. 

A short run with 3 miles at HMP:

2013-02-02 Sat
SplitMiles   Pace     HR% WHR  CadElev+Elev-   YPB
11.009:41121.061.4886.01.04.41.501
21.008:30134.072.1388.00.010.81.539
31.008:14138.075.4188.00.01.01.546
41.008:19140.077.0588.03.32.11.513
50.7711:12116.057.3882.012.10.01.368
Sum4.89:05129.468.3886.616.418.31.499











Saturday we prepared for and that evening hosted a very big tapas-theme party..over 70 people came and the all brought tons of amazing food and vino. For desserts we ordered this amazing creation in the photo..it's a 'cupcake tree' 8)


If you live in the SF bay area and want to get something scrumptious for your party you can contact Terri Masterson at TerriFromScratch.com in Saratoga. She's just getting setup on the web but you can send her an email ..Yum Yum!

Anyway, needless to say I was on my feet quite a bit of the time and only to bed quite late.

Luckily, the morning is a new day! Lo and Behold I actually felt pretty decent. After a bit of cleanup that need to be done I was out the door in perfect 50F temps with some sun and some clouds.

I decided to run something from 10 to 14 miles..depending how I felt. The plan was to run under 125bpm until the last two miles which would be run moderate to hard.


2013-02-03 Sun
SplitMiles  Pace     HR% WHR  CadElev+Elev-   YPB
11.009:45110.052.4686.04.32.51.642
21.009:50117.058.2086.06.013.91.526
31.009:40121.061.4886.00.08.61.498
41.009:46119.059.8485.00.00.01.514
51.009:16119.059.8486.02.34.21.595
61.009:17121.061.4885.02.11.01.568
71.009:37119.059.8485.00.01.11.535
81.009:31121.061.4885.01.03.11.527
91.009:23119.059.8486.04.43.71.578
101.009:24125.064.7586.02.10.01.499
111.0010:08119.059.8485.01.00.01.460
121.009:01126.065.5787.012.70.01.561
131.008:46136.073.7787.08.82.41.481
140.4310:51123.063.1184.00.03.21.315
Sum13.49:32120.861.3585.744.743.81.521
























There were scads of people running in the good weather. I had very good run...miles 5-10 particularly memorable: cruising along at good fast or mid-base paces with low HRs. I love it when these little breakthroughs happen.  

From day to day there are ups and downs. But, as you get fitter, eventually you see high points happen more and more often. (Of course if you live in a hilly / windy place it would be harder to see these gradual improvements as too many variables would be changing at day to day.)

The glutes and hips were tired (even if the lungs were not) by mile 11 but I was ok  with a  push to sub 9 m/m pace for the last two miles. This is in prep for the last 6 miles of Tacoma where I hope to bang it out smack on pace and no fade. There is nothing like practicing hard running when you are already pretty sore and tired to get you ready for that time.  (Of course you have to be careful not to overdo things either)

Other than sore muscles after hard days everything is working well, the calfs are happy, no triggers, Chi running good.

On to week 13!

3 comments:

  1. You are right. Any day you are racing is a great day! I had a lot of fun on Saturday!

    ReplyDelete
  2. And so the countdown continues! But you are really doing well. Great stats as always!

    ReplyDelete
  3. Glad the week ended on a positive note. And very cool with the tapas party. Sounds like a great idea and that cupcake tree looks so wonderful!! I'll have to remember her if I need anything like that.

    ReplyDelete

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