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 | ||||||||
|---|---|---|---|---|---|---|---|---|
| Split | Time | Miles | Pace | HR | Cad | Elev+ | Elev- | YPB |
| 1 | 577.9 | 1.00 | 9:37 | 133.0 | 86.0 | 5.1 | 4.4 | 1.376 |
| 2 | 89.7 | 0.15 | 10:01 | 121.0 | 84.0 | 6.4 | 0.0 | 1.489 |
| 3 | 248.2 | 0.53 | 7:50 | 138.0 | 92.0 | 1.0 | 7.5 | 1.620 |
| 4 | 120.8 | 0.17 | 11:48 | 126.0 | 83.0 | 2.1 | 0.0 | 1.193 |
| 5 | 230.4 | 0.50 | 7:44 | 144.0 | 91.0 | 13.4 | 0.0 | 1.606 |
| 6 | 126.5 | 0.18 | 12:02 | 127.0 | 82.0 | 0.0 | 3.2 | 1.144 |
| 7 | 226.4 | 0.50 | 7:33 | 146.0 | 91.0 | 0.0 | 8.9 | 1.585 |
| 8 | 140.0 | 0.20 | 11:51 | 127.0 | 83.0 | 0.0 | 4.4 | 1.160 |
| 9 | 221.0 | 0.48 | 7:44 | 143.0 | 90.0 | 6.8 | 0.0 | 1.604 |
| 10 | 122.7 | 0.17 | 12:14 | 129.0 | 82.0 | 5.3 | 0.0 | 1.136 |
| 11 | 230.6 | 0.49 | 7:48 | 141.0 | 90.0 | 0.0 | 7.7 | 1.589 |
| 12 | 91.4 | 0.14 | 11:07 | 128.0 | 82.0 | 0.0 | 2.1 | 1.230 |
| 13 | 526.8 | 0.84 | 10:27 | 117.0 | 84.0 | 1.0 | 5.3 | 1.437 |
| Sum | 00:49:12 | 5.3 | 9:14 | 132.3 | 87.3 | 41.2 | 43.4 | 1.481 |
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 | ||||||||
|---|---|---|---|---|---|---|---|---|
| Split | Miles | Pace | HR | % WHR | Cad | Elev+ | Elev- | YPB |
| 1 | 1.00 | 10:03 | 133.0 | 71.31 | 85.0 | 0.0 | 12.8 | 1.310 |
| 2 | 1.00 | 9:13 | 122.0 | 62.30 | 87.0 | 3.5 | 2.3 | 1.565 |
| 3 | 1.00 | 9:19 | 121.0 | 61.48 | 86.0 | 5.4 | 2.2 | 1.565 |
| 4 | 1.00 | 9:23 | 124.0 | 63.93 | 86.0 | 2.2 | 1.1 | 1.512 |
| 5 | 1.00 | 9:47 | 122.0 | 62.30 | 84.0 | 2.1 | 4.4 | 1.474 |
| 6 | 1.00 | 10:06 | 119.0 | 59.84 | 84.0 | 5.3 | 1.0 | 1.468 |
| 7 | 0.69 | 10:12 | 116.0 | 57.38 | 84.0 | 5.3 | 0.0 | 1.493 |
| Sum | 6.7 | 9:42 | 122.7 | 62.90 | 85.2 | 23.8 | 23.8 | 1.514 |
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 | ||||||||
|---|---|---|---|---|---|---|---|---|
| Split | Miles | Pace | HR | % WHR | Cad | Elev+ | Elev- | YPB |
| 1 | 1.00 | 9:41 | 121.0 | 61.48 | 86.0 | 1.0 | 4.4 | 1.501 |
| 2 | 1.00 | 8:30 | 134.0 | 72.13 | 88.0 | 0.0 | 10.8 | 1.539 |
| 3 | 1.00 | 8:14 | 138.0 | 75.41 | 88.0 | 0.0 | 1.0 | 1.546 |
| 4 | 1.00 | 8:19 | 140.0 | 77.05 | 88.0 | 3.3 | 2.1 | 1.513 |
| 5 | 0.77 | 11:12 | 116.0 | 57.38 | 82.0 | 12.1 | 0.0 | 1.368 |
| Sum | 4.8 | 9:05 | 129.4 | 68.38 | 86.6 | 16.4 | 18.3 | 1.499 |
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)
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 | ||||||||
|---|---|---|---|---|---|---|---|---|
| Split | Miles | Pace | HR | % WHR | Cad | Elev+ | Elev- | YPB |
| 1 | 1.00 | 9:45 | 110.0 | 52.46 | 86.0 | 4.3 | 2.5 | 1.642 |
| 2 | 1.00 | 9:50 | 117.0 | 58.20 | 86.0 | 6.0 | 13.9 | 1.526 |
| 3 | 1.00 | 9:40 | 121.0 | 61.48 | 86.0 | 0.0 | 8.6 | 1.498 |
| 4 | 1.00 | 9:46 | 119.0 | 59.84 | 85.0 | 0.0 | 0.0 | 1.514 |
| 5 | 1.00 | 9:16 | 119.0 | 59.84 | 86.0 | 2.3 | 4.2 | 1.595 |
| 6 | 1.00 | 9:17 | 121.0 | 61.48 | 85.0 | 2.1 | 1.0 | 1.568 |
| 7 | 1.00 | 9:37 | 119.0 | 59.84 | 85.0 | 0.0 | 1.1 | 1.535 |
| 8 | 1.00 | 9:31 | 121.0 | 61.48 | 85.0 | 1.0 | 3.1 | 1.527 |
| 9 | 1.00 | 9:23 | 119.0 | 59.84 | 86.0 | 4.4 | 3.7 | 1.578 |
| 10 | 1.00 | 9:24 | 125.0 | 64.75 | 86.0 | 2.1 | 0.0 | 1.499 |
| 11 | 1.00 | 10:08 | 119.0 | 59.84 | 85.0 | 1.0 | 0.0 | 1.460 |
| 12 | 1.00 | 9:01 | 126.0 | 65.57 | 87.0 | 12.7 | 0.0 | 1.561 |
| 13 | 1.00 | 8:46 | 136.0 | 73.77 | 87.0 | 8.8 | 2.4 | 1.481 |
| 14 | 0.43 | 10:51 | 123.0 | 63.11 | 84.0 | 0.0 | 3.2 | 1.315 |
| Sum | 13.4 | 9:32 | 120.8 | 61.35 | 85.7 | 44.7 | 43.8 | 1.521 |
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)
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!
You are right. Any day you are racing is a great day! I had a lot of fun on Saturday!
ReplyDeleteAnd so the countdown continues! But you are really doing well. Great stats as always!
ReplyDeleteGlad 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