A cute joke. ;)
I have to say I have not seen Mr. Fluffypants..it's been totally clear for weeks...no rain here and the Mr Guvner has officially called out the "D" word for California. (drought)
| 2014-01-19 Sun | |||||||
|---|---|---|---|---|---|---|---|
| Split | Miles | Pace | HR | % WHR | Elev+ | Elev- | YPB |
| 1 | 1.00 | 9:15 | 125.7 | 65.4 | 2.1 | 5.3 | 1.511 |
| 2 | 1.00 | 9:31 | 116.0 | 57.4 | 0.0 | 5.4 | 1.591 |
| 3 | 1.00 | 9:23 | 114.0 | 55.7 | 5.2 | 0.0 | 1.648 |
| 4 | 1.00 | 9:20 | 114.0 | 55.7 | 12.9 | 0.0 | 1.667 |
| 5 | 1.00 | 9:20 | 115.0 | 56.6 | 20.3 | 0.0 | 1.659 |
| 6 | 1.00 | 9:10 | 119.0 | 59.8 | 10.0 | 18.5 | 1.610 |
| 7 | 1.00 | 9:19 | 114.0 | 55.7 | 0.0 | 32.7 | 1.637 |
| 8 | 1.00 | 9:07 | 119.0 | 59.8 | 0.0 | 11.0 | 1.614 |
| 9 | 1.00 | 9:05 | 125.0 | 64.8 | 0.0 | 0.0 | 1.548 |
| 10 | 1.00 | 9:05 | 124.0 | 63.9 | 13.1 | 0.0 | 1.573 |
| 11 | 1.00 | 9:06 | 120.0 | 60.7 | 7.3 | 6.5 | 1.613 |
| 12 | 1.00 | 9:10 | 124.0 | 63.9 | 0.0 | 13.6 | 1.540 |
| 13 | 1.00 | 9:00 | 131.0 | 69.7 | 6.4 | 2.1 | 1.497 |
| 14 | 1.00 | 8:59 | 130.0 | 68.9 | 2.1 | 0.0 | 1.507 |
| 15 | 1.00 | 8:55 | 135.0 | 73.0 | 3.1 | 0.0 | 1.463 |
| 16 | 1.00 | 8:54 | 133.0 | 71.3 | 18.7 | 0.0 | 1.502 |
| 17 | 1.00 | 8:48 | 127.0 | 66.4 | 21.2 | 1.1 | 1.593 |
| 18 | 1.00 | 8:42 | 134.0 | 72.1 | 1.0 | 2.2 | 1.507 |
| 19 | 1.00 | 8:52 | 135.0 | 73.0 | 3.1 | 3.1 | 1.469 |
| 20 | 1.00 | 8:46 | 141.0 | 77.9 | 3.1 | 4.1 | 1.424 |
| 21 | 1.00 | 9:01 | 135.0 | 73.0 | 2.8 | 23.8 | 1.434 |
| 22 | 0.90 | 8:49 | 142.0 | 78.7 | 4.1 | 6.3 | 1.406 |
| Sum | 21.9 | 9:05 | 125.8 | 65.4 | 136.7 | 135.8 | 1.548 |
I did this as a progression run: 9:20 for 7 miles, 9:05 for 7 and then MP (8:53) for the rest...managing to do almost 22 miles. Temps were 40-55F with bright sun. I purposefully only ate 3 GUs @ 0, 7 and 14 miles.
I would have been hard to crank out another 4.2 miles at MP but I may have been able to do it in a race situation. When I started I could tell I was running on legs that were a bit tired from the previous week, even with the full rest day Saturday.
So, I think I'm probably ok for an 8:53 Garmin pace (3:55 marathon, 8:58 real pace), if I'm lucky I will be able to push harder in the 2nd half and eek out a small PR.
It will be warmer than here in Surf City on race day, probably about 65F at the end of the race..so I will run a lot mid-day during the taper weeks to get used to warmer temperatures.
Week summary:
| Date | Miles | Pace | BPM | WHR% | Elev+ | Elev- | YPB |
|---|---|---|---|---|---|---|---|
| 2014-01-14 Tue | 4.9 | 9:13 | 123.7 | 63.7 | 35.9 | 38.4 | 1.525 |
| 2014-01-15 Wed | 9.6 | 8:40 | 125.5 | 65.2 | 28.4 | 30.3 | 1.622 |
| 2014-01-16 Thu | 4.8 | 8:49 | 124.7 | 64.5 | 18.0 | 19.4 | 1.596 |
| 2014-01-17 Fri | 8.1 | 8:50 | 127.9 | 67.1 | 26.7 | 27.1 | 1.573 |
| 2014-01-19 Sun | 21.9 | 9:05 | 125.8 | 65.4 | 136.7 | 135.8 | 1.548 |
| Summary | 49.2 | 8:57 | 125.8 | 65.4 | 245.6 | 250.9 | 1.569 |
My highest mileage week for this buildup. I have found that doing 50 miles a week is about my limit...it's not clear to me it's optimal to do that much, as there is a cost in the quality aspect but we did get a lot of fast running in.
I am looking forward to the taper!
http://cdec.water.ca.gov/cdecapp/snowapp/swcchart.action
ReplyDeleteOn target for another historical precipitation low.
Solid long run!
ReplyDeleteI think you're going to have one hell of a great race, your numbers are strong as is your mind.
The lost cloud is really cute :). We in Colorado don't like clouds covering our bluebird skies....but I guess they're necessary.
Good job and good luck on tapering as I find it hard. I heard about your running and blog from David Gregory as we are cycling together on occasion. I recently completed my first half marathon at Crystal Springs Trail Run 2:02:31 and 3rd in my AG. I read your guide to first marathon runners the night before for inspiration and guidance. I'm now starting to train for Tri long course at Wildflower in May. Let me know if you are interested to get together for some run training or just for lunch or coffee to talk running.
ReplyDeleteSuperb pacing. Just awesome.
ReplyDeleteYour training looks good. Tapering is more difficult than hard training I think. I love that poster!
ReplyDelete