Sunday, April 14, 2013

3 Weeks to Tacoma

Week 4 Summary

Last 20 miler with three weeks to go! 

CIM and Eugene  had the last 20 at 2 weeks out..but travel constrains me next week and frankly I don't think it matters *that* much.

From now on I'm shifting focus to more hills and more marathon pace running (time to mimic race day more and more).

Date  Miles  Pace   BPM WHR%    Elev+     Elev-    YPB
2013-04-10 Wed 3.3 9:57 119.3 60.1 39.6 38.7 1.474
2013-04-11 Thu 6.6 9:22 125.1 64.8 218.7 217.7 1.518
2013-04-12 Fri 9.3 8:55 127.3 66.6 391.6 388.6 1.589
2013-04-14 Sun 20.0 9:07 129.0 68.0 402.2 401.7 1.507
Summary 39.1 9:11 127.1 66.4 1052.1 1046.7 1.526


1000' of hills (a lot for me). 

Countdown links
week 4
week 5
week 6
week 7
week 8 
week 9
week 10
week 11
week 12
week 13
week 14
week 15
week 16
week 17



Details

An easy recovery run...SC Half still present in the legs:

2013-04-10 Wed
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.009:45119.760.487.014.411.51.513
21.009:56120.060.786.018.114.81.484
31.0010:05119.059.885.06.110.21.466
40.2610:20116.057.484.01.02.11.466
Sum3.39:57119.360.185.839.638.71.474

Feeling better, did some base pace running, this time with a bit more hills.

2013-04-11 Thu
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.009:24125.465.188.09.110.61.495
21.009:19126.065.60.023.03.11.517
31.009:17135.073.00.0120.81.11.507
41.009:05124.063.90.019.286.71.534
51.009:13121.061.50.033.385.31.562
61.009:34123.063.10.010.223.91.492
70.589:59119.059.80.03.17.11.479
Sum6.69:22125.164.888.0218.7217.71.518

I kind of charged the hill a bit (mile 3..see HR up and 120.8 elev gain) and noticed a very slight soreness in my right hamstring. I *never* have hamstring problems so I figured there are just sore and will be ok.

Later that day that ham did feel tweaked and I was a bit worried I would need to ease off. I was not limping but was almost at that point which concerned me.

I did a lot of rolling, and hand trigger massage, went for a walk, soaked in hot tub and by the next morning it was pretty much gone...I hoped.

-----

Feeling much better now and really need to do well on my last 20 miler on Sunday. Sooo, I decided to NOT do back to back weekend runs as it's just too much this time after my race. I also really want to have a strong final long run for my piece of mind.

Friday more hills, this time with a bunch of miles at MP:

2013-04-12 Fri
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.009:46127.366.70.09.511.51.416
21.008:56126.065.60.025.23.11.585
31.009:09131.069.70.0122.01.11.579
41.008:41126.065.60.019.490.61.575
51.008:42121.061.50.047.377.31.672
61.008:48136.073.80.0122.24.31.581
71.008:34124.063.90.032.3121.61.616
81.008:48124.063.90.01.054.91.581
91.008:47130.068.90.012.824.21.538
100.298:55128.067.20.00.00.01.540
Sum9.38:55127.366.60.0391.6388.61.589

Again charging the hills at miles 3 and 6. I listened carefully to my right hamstring but it was in fine shape and gave no complaints! Thank you, hamstring. You are being awesome and I promise to take good care of you 8). I guess I really did have a trigger point in my hamstring which has never happened before. 

This run was super efficient at 1.58: i.e. an 8:55 pace with hills and still only 127.3 bpm HR....good to see I have bounced back after a pretty hard race (for me).  I worried a bit I would be losing something or getting injured and have to knock off a lot before Tacoma by racing hard but it looks ok now. (knock wood).

Saturday was a nice rest day. Tomorrow, Sunday, I do a final 20+ miles. I plan to do the first 16 at 9:20 or so and then accelerate to 8:45 for 4 to 6 miles. Doing my long runs back to back has been probably good training, but the are so hard I'm forced to go slowly. That's ok...I'm much stronger, but I like to run the last long run as a fast finish for confidence on race day. 

We'll see how that goes...

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Sunday morning started at 47F and the run ended at 60F..Bright clear sun.

2013-04-14 Sun
SplitMiles  Pace      HR% WHR  Elev+  Elev-   YPB
11.009:21129.068.010.710.51.462
21.009:24122.062.320.93.11.552
31.009:29130.068.9123.52.21.534
41.009:05122.062.319.389.11.556
51.009:23119.059.832.682.81.561
61.009:29122.062.342.46.11.557
71.009:15131.069.7104.66.31.542
81.009:10117.058.211.9129.01.579
91.009:13119.059.80.024.91.589
101.009:23125.064.80.017.31.491
111.009:10128.067.20.09.11.495
121.008:59128.067.20.00.01.528
131.009:03127.066.45.47.41.531
141.008:53130.068.98.67.71.528
151.009:06132.070.50.00.01.465
161.008:49136.073.82.11.01.468
171.008:41139.076.20.00.01.457
181.008:46140.077.02.02.11.432
191.008:52143.079.511.20.01.396
201.008:53144.080.37.13.01.378
210.005:12146.082.00.00.02.318
Sum20.09:07129.068.0402.2401.71.507

A decent 20 miler.  I did two loops of with 200' of climb descent in the first 8 miles keeping the pace in check @ 9:20 or so..this is kind of like Tacoma with a big hill early on. 

Then I tried to gradually step up the pace for the next 12 miles, then hitting MP for the last 5. I had some rough work on the baylands trails but did speed up for the last 5..feeling really good until the last mile where I had to work at it. (my efficiency took a bit of a nose-dive in the last two miles.) Not totally happy with this run but it will have to do.

I have done 25 long runs between 19 and 22 miles since I started running. This run was the sixth most efficient. 

I wore the Kinvara 3s. I'm weaned over to them now completely..most of the heavy training is behind me... and will be using them for all my runs except recoveries.  I have one more week of tuning and then the 2 week taper.

Three weeks to Tacoma!

2 comments:

  1. Not too many people could say,"This was the 6th most efficient run." You do know your stats! Glad it went well.

    ReplyDelete
  2. Hahah....smiling at ajh's comment :). I know those stats, I just never share them!

    I love your MP paced miles - sweet! I think you got this baby in the bag! Nice, very very nice!

    I've been in trail shoes so much that I've forgotten about my Kins. When I did the half last weekend, I wore the Brooks PureFlow 2s, love those as much as the Kinvaras. Tomorrow is a long pop on the roads before the next batch of evil white hits...maybe the Kins are in order :).

    Again, great job!

    ReplyDelete

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