Sunday, January 19, 2014

T-2 Weeks to Surf City: last long run and now the taper

Here's a poster somebody put up in my neighborhood at my favorite stretching spot:


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)

This Sunday the last 20 miler:


2014-01-19 Sun
Split  Miles  Pace       HR% WHRElev+Elev-   YPB
11.009:15125.765.42.15.31.511
21.009:31116.057.40.05.41.591
31.009:23114.055.75.20.01.648
41.009:20114.055.712.90.01.667
51.009:20115.056.620.30.01.659
61.009:10119.059.810.018.51.610
71.009:19114.055.70.032.71.637
81.009:07119.059.80.011.01.614
91.009:05125.064.80.00.01.548
101.009:05124.063.913.10.01.573
111.009:06120.060.77.36.51.613
121.009:10124.063.90.013.61.540
131.009:00131.069.76.42.11.497
141.008:59130.068.92.10.01.507
151.008:55135.073.03.10.01.463
161.008:54133.071.318.70.01.502
171.008:48127.066.421.21.11.593
181.008:42134.072.11.02.21.507
191.008:52135.073.03.13.11.469
201.008:46141.077.93.14.11.424
211.009:01135.073.02.823.81.434
220.908:49142.078.74.16.31.406
Sum21.99:05125.865.4136.7135.81.548





































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:


DateMiles  Pace     BPMWHR%Elev+Elev-    YPB
2014-01-14 Tue4.99:13123.763.735.938.41.525
2014-01-15 Wed9.68:40125.565.228.430.31.622
2014-01-16 Thu4.88:49124.764.518.019.41.596
2014-01-17 Fri8.18:50127.967.126.727.11.573
2014-01-19 Sun21.99:05125.865.4136.7135.81.548
Summary49.28:57125.865.4245.6250.91.569

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!


5 comments:

  1. http://cdec.water.ca.gov/cdecapp/snowapp/swcchart.action

    On target for another historical precipitation low.

    ReplyDelete
  2. Solid long run!
    I 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.

    ReplyDelete
  3. 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.

    ReplyDelete
  4. Your training looks good. Tapering is more difficult than hard training I think. I love that poster!

    ReplyDelete

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