Surf City Week 8

Yes, been a while since a post. The weather has been still cool in the morning but not down to freezing. The HRM has been working properly without massively having to wet my shirt on the front which is nice.

Date	Miles	Pace	BPM	WHR%	Elev+	Elev-	YPB
2013-12-10 Tue	5.8	9:24	126.1	65.7	19.1	23.4	1.528
2013-12-11 Wed	6.7	9:25	121.0	61.4	32.5	31.5	1.558
2013-12-12 Thu	4.0	8:43	126.9	66.3	20.3	18.4	1.563
2013-12-13 Fri	9.7	8:56	128.1	67.3	30.4	31.5	1.552
2013-12-15 Sun	18.0	9:19	126.2	65.7	94.9	96.3	1.506
Summary	44.2	9:12	125.8	65.4	197.1	201.1	1.532

A good solid week of 44 miles with  5x10s hill sprints on Tuesday,  4x800s on the track on Wednesday, a couple of miles at MP on Thursday and 4 miles at sub-8:30 pace on Friday.

Sunday's 18 miler was a 'gradual speedup' run, starting  at slow base pace and finishing
the last couple of miles at marathon pace.

2013-12-15 Sun
Split	Miles	Pace	HR	% WHR	Elev+	Elev-	YPB
1	1.00	9:58	126.2	65.7	1.0	5.2	1.396
2	1.00	9:24	117.0	58.2	6.4	0.0	1.605
3	1.00	9:35	121.0	61.5	14.9	0.0	1.530
4	1.00	9:46	119.0	59.8	22.9	0.0	1.536
5	1.00	9:23	121.0	61.5	0.0	37.1	1.530
6	1.00	9:36	120.0	60.7	0.0	18.7	1.517
7	1.00	9:39	121.0	61.5	0.0	6.6	1.504
8	1.00	9:29	121.0	61.5	3.4	2.2	1.534
9	1.00	9:14	123.0	63.1	3.2	2.0	1.550
10	1.00	9:14	127.0	66.4	2.1	0.0	1.501
11	1.00	9:17	128.0	67.2	2.1	1.0	1.482
12	1.00	8:56	128.0	67.2	2.1	2.1	1.539
13	1.00	9:04	129.0	68.0	2.2	4.4	1.502
14	1.00	9:21	128.0	67.2	4.1	0.0	1.474
15	1.00	9:08	133.0	71.3	4.3	1.0	1.452
16	1.00	9:03	134.0	72.1	19.8	0.0	1.469
17	1.00	8:49	138.0	75.4	4.3	10.9	1.445
18	1.00	8:46	140.0	77.0	2.1	5.2	1.432
19	0.01	5:50	144.0	80.3	0.0	0.0	2.089
Sum	18.0	9:19	126.2	65.7	94.9	96.3	1.506

I have flipped back to 4 days of running during the week and then bracketing my long run with rest days...this seems to be better for for me.  I used to swear by doing 'sandwich' runs on Sat / Sun but the long runs become quite difficult sometimes if I hit Saturday's run too hard.

And there is nothing that can influence your confidence like a good/bad long run!

I'm already in the middle of week 7, first 20 miler (of hopefully 3 total) happens this weekend.....wrap up this Sunday.