Saturday, April 27, 2013

Week 2 Summary

Date   Miles  Pace   BPM WHR%  Elev+   Elev-    YPB
2013-04-23 Tue 4.8 9:48 121.3 61.7 49.2 50.3 1.482
2013-04-24 Wed 5.3 8:32 134.3 72.4 19.5 22.7 1.544
2013-04-26 Fri 9.2 8:50 133.6 71.8 385.8 385.6 1.513
Summary 19.3 8:59 130.5 69.2 454.6 458.6 1.514


Tapering down. The right hammie strain from last Thursday seems to have healed up very nicely. It's still tighti-sh after a hard run but the 'stick' loosens it right up...it's a trigger point there alright and I'm on that sucker! (I've learned the hard way DO NOT LET TRIGGER POINTS PERSIST)

My new Halo anti-sweat hat has been working well..I have had no problems with glasses fogging or getting sweat in my eyes.  It does feel a bit hot on my forehead which I am getting used to...

Countdown links
week 3
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



Week 2 Details

Tuesday I did an easy run. It was a very hot sun and no wind that morning so the YPB sucked. Didn't notice any problems with my hamstring which was encouraging.

2013-04-23 Tue
SplitMilesPaceHR% WHRElev+Elev-YPB
11.009:48121.161.514.510.31.489
21.009:52122.062.317.314.81.469
31.009:59119.059.810.25.31.487
41.009:50119.059.80.017.91.494
50.769:25127.066.47.22.01.477
Sum4.89:48121.361.749.250.31.482












Wednesday I felt very good and so did a short-ish Tempo run to get the HRs up, hitting 7:59 for my fastest mile, then easing back down. 


2013-04-24 Wed
SplitMilesPaceHR% WHRElev+Elev-YPB
11.008:42134.072.11.010.11.505
21.008:18133.071.30.07.11.588
31.008:08139.076.22.10.01.557
41.007:59140.077.00.02.11.571
51.009:08131.069.713.30.01.482
60.339:46122.062.33.13.31.479
Sum5.38:32134.372.419.522.71.544













Friday I went out for a strong MP run on my hilly route...the last longer run I plan to do before race day. My right hamstring was tighter than normal but did just fine even on the hills.  Stupid HRM wigged out for a bit in mile 2.  I practiced letting up on the uphills a bit and then stretching out with a bigger hip rotation and stride on the downhills to make up the time (but not overdoing!) 

2013-04-26 Fri
SplitMilesPaceHR% WHRElev+Elev-YPB
11.008:55133.671.87.610.61.479
21.008:47145.081.124.53.11.401
31.009:07142.078.7125.22.21.464
41.008:34131.069.716.7102.71.527
51.008:55129.068.066.463.01.556
61.009:10137.074.6100.45.31.484
71.008:30127.066.433.6123.71.593
81.008:50125.064.80.053.01.563
91.008:47133.071.311.318.91.507
100.228:43130.068.90.03.11.545
Sum9.28:50133.671.8385.8385.61.513

















I think this run is a good simulation of the beginning of Tacoma. I found the run aerobically easy but if I daydream even the slightest bit I do slow down off MP. My breathing was a 2:4 (except on the uphills) and I was relaxed and felt strong.



1 comment:

  1. It's amazing you can keep your heart rate so low. I'm having a problem with that. I've only been running a year - I'm hoping that will change. I can't find much info on how to lower it.

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