Sunday, August 11, 2013

Stepback week...

After last weeks 43 miles, stepped back to 33 miles this week. The Scott shoes are working well and my little come-and-go toe bruise seems to be  just about gone now.

I still am going to order a pair of Kinvaras to use for racing...and for 10k and shorter I'd like to find a even lighter shoe. 

I had one swim on Friday which felt pretty good. Still all sorts of problems with my stroke but getting more fit and so things a bit easier ...just a bit. Still have to rest a lot as I go too fast....

Still can't left side breath worth a darn.

This weeks runs here:

Date Miles   Pace    BPM WHR%   Elev+   Elev- Y   PB
2013-08-06 Tue 3.1 9:54 118.2 59.2 26.2 25.3 1.485
2013-08-07 Wed 9.1 9:33 123.5 63.5 287.5 287.1 1.511
2013-08-08 Thu 5.0 9:35 120.3 60.9 17.6 17.8 1.532
2013-08-10 Sat 4.8 9:22 123.6 63.6 36.6 5.4 1.535
2013-08-11 Sun 11.0 9:25 124.1 64.0 27.0 27.7 1.505
Summary 33.0 9:31 122.7 62.9 394.9 363.3 1.514

Tuesday I was still a bit tired from the previous week so I did a very short 3.1 mile run. Almost never do that but I've learned to back off when I'm working hard for how fast I'm going. You can see my ypb was 1.4xx, which is low.

For the last 4 weeks I've been averaging 9:30 per mile and this weeks HR (122.7) is the lowest..gradually getting more fit.

Still doing that 9 mile hill run with 280' of up-down. 

Sundays 11 miler was a bit weird. The overall ypb of 1.505 was not bad but look at the splits for this run:

2013-08-11 Sun
Split
Miles
Pace
HR
% WHR
Elev+
Elev-
YPB
1
1.00
9:12
124.1
64.0
2.1
5.4
1.539
2
1.00
9:08
122.0
62.3
0.0
11.6
1.572
3
1.00
9:40
123.0
63.1
0.0
0.0
1.479
4
1.00
9:14
124.0
63.9
0.0
0.0
1.536
5
1.00
9:11
121.0
61.5
0.0
3.3
1.579
6
1.00
9:01
125.0
64.8
4.4
2.3
1.563
7
1.00
9:29
126.0
65.6
1.1
2.1
1.472
8
1.00
9:26
124.0
63.9
2.1
3.1
1.503
9
1.00
9:35
124.0
63.9
2.2
0.0
1.482
10
1.00
9:50
125.0
64.8
1.0
0.0
1.432
11
1.00
9:44
127.0
66.4
14.1
0.0
1.434
12
0.00
6:46
127.0
66.4
0.0
0.0
2.043
Sum
11.0
9:25
124.1
64.0
27.0
27.7
1.505

For the first 6 miles the HRs were way low..ypbs getting up there (except for mile 3 which has a small hill on the bike overpass that dropped my pace..such bridges don't show up on the elevation numbers). 

Mile 5 was 9:11 pace at 121bpm HR! That is probably one of the best splits I've had at that pace.

But then all falls apart at mile 7 and beyond. I hold my HR at 125-ish and my speed drops to 9:30, and then to 9:45-50. Weird. It was not getting particularly hot and I had fueled with some GUs along the way. I didn't feel that bad,  but no flying feeling like the first 6 miles.

Not sure what's going on there.

On to next week! 

Hope to do two swims (first one a lesson and some videos for study will be taken) and hit about 40 miles for the week...still all MAF running 125bpm, except for the hill intervals I do once a week.


4 comments:

  1. If you want to become more efficient at swimming, you should try doing a few months of only swim drills. Then, after you've mastered the stroke to perfection, then you can work on speed. 'Total Immersion' is an EXCELLENT book!!

    Great job on the running, looks like your pace is dropping great with the same HR! :)

    ReplyDelete
  2. Great training overall! Swimming is something else. I'm glad I'm currently running only...plain and simple for me :)

    ReplyDelete
  3. I have the book Total Immersion. I guess I should read it. Maybe it will be my winter project at the pool. Good luck with the swimming.

    ReplyDelete
  4. The change in heart rate happens to me on every run. I'm pretty good till I get to 10k and then it just starts to creep up. It's weird but then my body hasn't behaved normally for a couple of years so I'm hoping as I get better that distance will stretch out further.

    ReplyDelete

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