Saturday, August 24, 2013

Signed up for a 10k..

Just too busy to keep doing much here besides logging my runs. Thanks to all of you out there in runner-blog-land for your comments. 

I've done 3 swims in the last two weeks. I'm trying hard and I think it's getting better but I really need to work on my upper body / neck flexibility. 

My fitness has been improving, here's the  by-weekly summary for the last 90 days:

Date   Miles   Pace    BPM   WHR%    Elev+     Elev-    YPB
2013-06-03 Mon 12.0 10:34 115.9 57.3 183.9 180.4 1.435
2013-06-10 Mon 33.2 11:09 127.6 66.9 1639.3 1635.6 1.257
2013-06-17 Mon 33.3 11:30 124.5 64.3 1286.0 1275.3 1.228
2013-06-24 Mon 6.8 10:03 122.0 62.3 44.4 47.8 1.438
2013-07-01 Mon 8.0 9:29 127.0 66.4 91.6 89.9 1.462
2013-07-08 Mon 30.6 9:31 124.1 64.0 152.4 162.7 1.489
2013-07-15 Mon 25.3 9:44 123.9 63.8 430.6 438.2 1.483
2013-07-22 Mon 30.2 9:33 125.6 65.3 255.5 258.6 1.471
2013-07-29 Mon 43.0 9:34 123.4 63.5 490.6 496.9 1.493
2013-08-05 Mon 33.0 9:31 122.7 62.9 394.9 363.3 1.513
2013-08-12 Mon 18.4 9:20 125.1 56.6 72.5 41.4 1.524
2013-08-19 Mon 28.5 9:21 124.1 64.1 417.4 432.8 1.525
Summary 302.3 9:58 122.4 62.6 5459.1 5422.9 1.423

The ypbs are improving steadily...the 1.2X ypb numbers are due to the Sun/Mon marathon double..now 9 weeks in the past.

Low miles the last two weeks due to other things going on but this coming week should be better I hope, sigh.

In other news: I have a race in 4 weeks(!): the 29th annual Harvest moonlight 10k run here in Palo Alto.  It is held on places I run all the time so even though it's moonlight lighting I think I'll be ok. 

It's unlikely to be a PR, since I think the start will be pretty crowded and the beginning of the race is a bit narrow..I'm not sure yet since the course map is not published. But, it will be fun! I have 4 weeks to do some speedwork.  Today (Sat) I did 4 miles with 2x7:40 pace with 3 min rest between. Fun to do some fast running after just doing MAF stuff.

I will be doing mile intervals like that and a tempo run at a somewhat slower pace (8:15 or so) once a week.


2 comments:

  1. 10k is one of the toughest races to do, if you ask me. A 5k is tough but it's over pretty quickly. A half marathon is not as intense. A 10k is puching almost at the pace of a 5 but for twice as long. It's really not my favourite distance.

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  2. There don't seem to be as many 10Ks around here anymore. There is one later this month. I did it once and loved it but I already have 3 races this month so doubt I will do it.

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