So I did it on New Year's Day...a Baylands long run, but this time I circumnavigated Moffet field rather than doing the Steven's Creek trail. So, more dirt paths that take a bit more energy but still a decent 20 miler:
| 2014-01-01 Wed | |||||||
|---|---|---|---|---|---|---|---|
| Split | Miles | Pace | HR | % WHR | Elev+ | Elev- | YPB |
| 1 | 1.00 | 9:48 | 125.1 | 64.8 | 1.0 | 5.1 | 1.434 |
| 2 | 1.00 | 9:09 | 116.0 | 57.4 | 6.3 | 0.0 | 1.663 |
| 3 | 1.00 | 9:21 | 122.0 | 62.3 | 15.3 | 0.0 | 1.556 |
| 4 | 1.00 | 9:33 | 120.0 | 60.7 | 24.1 | 0.0 | 1.559 |
| 5 | 1.00 | 9:23 | 117.0 | 58.2 | 4.3 | 14.0 | 1.597 |
| 6 | 1.00 | 9:20 | 116.0 | 57.4 | 2.3 | 18.3 | 1.617 |
| 7 | 1.00 | 9:15 | 120.0 | 60.7 | 0.0 | 17.8 | 1.574 |
| 8 | 1.00 | 9:27 | 119.0 | 59.8 | 6.5 | 4.3 | 1.566 |
| 9 | 1.00 | 9:38 | 116.0 | 57.4 | 2.4 | 17.6 | 1.565 |
| 10 | 1.00 | 9:07 | 119.0 | 59.8 | 3.3 | 10.4 | 1.617 |
| 11 | 1.00 | 9:25 | 120.0 | 60.7 | 6.8 | 5.5 | 1.561 |
| 12 | 1.00 | 9:22 | 124.0 | 63.9 | 4.6 | 4.5 | 1.516 |
| 13 | 1.00 | 9:04 | 124.0 | 63.9 | 2.2 | 1.0 | 1.565 |
| 14 | 1.00 | 9:05 | 131.0 | 69.7 | 2.5 | 5.6 | 1.477 |
| 15 | 1.00 | 9:04 | 129.0 | 68.0 | 5.7 | 4.3 | 1.507 |
| 16 | 1.00 | 9:02 | 133.0 | 71.3 | 6.5 | 1.1 | 1.469 |
| 17 | 1.00 | 9:04 | 136.0 | 73.8 | 0.0 | 0.0 | 1.425 |
| 18 | 1.00 | 9:29 | 136.0 | 73.8 | 1.1 | 0.0 | 1.364 |
| 19 | 1.00 | 8:56 | 140.0 | 77.0 | 0.0 | 0.0 | 1.405 |
| 20 | 1.00 | 9:17 | 141.0 | 77.9 | 14.9 | 0.0 | 1.357 |
| 21 | 0.00 | 9:32 | 138.0 | 75.4 | 0.0 | 0.0 | 1.337 |
| Sum | 20.0 | 9:18 | 125.1 | 64.9 | 109.8 | 109.4 | 1.524 |
YBP is 7th out of 30 runs I've done from 18 to 23 miles. Not a bad run......9:18 is about MP plus about 30s (assuming my MP will be about 8:50 on the garmin..perhaps wishful thinking)
Here are the runs for the last 30 days:
| 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 |
| 2013-12-17 Tue | 4.8 | 8:45 | 130.8 | 69.5 | 16.9 | 18.4 | 1.556 |
| 2013-12-18 Wed | 9.0 | 8:52 | 126.4 | 65.9 | 290.1 | 289.6 | 1.601 |
| 2013-12-19 Thu | 4.8 | 9:36 | 113.9 | 55.7 | 37.2 | 39.2 | 1.616 |
| 2013-12-21 Sat | 20.6 | 9:10 | 123.4 | 63.4 | 113.4 | 115.6 | 1.541 |
| 2013-12-23 Mon | 5.5 | 9:00 | 131.0 | 69.7 | 48.6 | 48.1 | 1.517 |
| 2013-12-24 Tue | 4.2 | 8:55 | 118.5 | 59.4 | 18.2 | 20.2 | 1.655 |
| 2013-12-25 Wed | 8.1 | 9:23 | 144.0 | 80.3 | 338.0 | 338.9 | 1.337 |
| 2013-12-26 Thu | 5.3 | 8:46 | 0.0 | 0.0 | 261.0 | 254.9 | 0.000 |
| 2013-12-28 Sat | 13.1 | 9:07 | 0.0 | 0.0 | 74.5 | 63.2 | 0.000 |
| 2013-12-30 Mon | 5.9 | 9:30 | 0.0 | 0.0 | 0.0 | 0.0 | 0.000 |
| 2014-01-01 Wed | 20.0 | 9:18 | 125.1 | 64.9 | 109.8 | 109.4 | 1.524 |
| 2014-01-03 Fri | 4.8 | 8:28 | 134.1 | 72.2 | 16.8 | 18.2 | 1.575 |
| 2014-01-05 Sun | 5.8 | 10:18 | 0.0 | 0.0 | 676.7 | 736.7 | 0.000 |
| 2014-01-07 Tue | 6.9 | 8:46 | 124.2 | 64.1 | 32.1 | 31.5 | 1.632 |
| 2014-01-08 Wed | 9.6 | 8:31 | 129.7 | 68.6 | 28.9 | 31.5 | 1.595 |
| Summary | 172.7 | 9:08 | 115.7 | 57.1 | 2259.4 | 2316.5 | 1.543 |
The run on 12/28 was special: Toni and I went to Puerto Vallarta Mexico between Xmas and new years, and I found a municipal track across the street from our hotel! I got to run 13.1 miles on a very nice rubber track with the locals. It was very fun to see a track team show up and hear the coach yelling at the kids in Spanish. Coaches are the same the world over, aren't they? ;)
The run on 1/5 on Sunday was near Yosemite at 6,000 ft. I ran some loops on the road where my friend's house was. There was quite a little hill on each loop so I racked ~700' of climbing. At that altitude it was a good VO2 max workout!
No HRM for that run and some other runs that have no HRM, they show up as zero YPB. The other older HRM I have fired up seems to be working fine, esp now that the super cold temps are gone. However, the YPBs are crazy crazy good.
The last run of 9.6 on 1/8 miles shows this...1.595 is awesome... I have stopped a few times and taken my HR and it checks out. If I look at runs between 8.5 and 11 miles (~100 of them) this is the third most efficient. All of the top runs in that report are from either NOW or from 2009 when I was 5 years younger.
The run the day before (1/7) I did 3 miles at 7:55, 7:52 and 7:36 and I still did the 9.6 the next day at a good clip on tired legs.
Perhaps all my hard running has really broken me through a bit? Hard to say..but I'm wondering. We'll see what happens in the last 4 weeks of this buildup!
So far no niggles. I didn't have my foam roller in Mexico or Yosemite and so I needed to do a bunch of it when I got home..lots of trigger points....It's really essential for me.
Some shots from a Yosemite hike:
This weekend is the 13.1 time trial, and next weekend after that is the last 20 miler before the taper.
Onward!
Yosemite is high on my list of places to go someday; so pretty! Not that Colorado isn't, but it's just a bit different in the Sierra's than the Rockies.
ReplyDeleteThrow in some MP'd miles in the middle of your next long run before your taper, see how the legs (and head) feels. I think you'll do great!
Happy New Year, Paul!
I've been to Yosemite. In the early 90s. It was beautiful then and I don't think it's lost any of its glory judging from those pics.
ReplyDelete