Sunday, April 27, 2014

61.3 and Yosemite

I've been continuing my high mileage base building before I start the 18 week Hanson's program. ( 4 more weeks until the official start). It's been tough, not because of the running but finding the TIME for the running.  This week I managed to get it done:

Date Miles Pace BPM WHR% Elev+ Elev- YPB
2014-04-22 Tue 10.3 10:00 114.9 56.5 74.1 53.2 1.537
2014-04-23 Wed 9.1 9:52 115.3 56.8 341.6 340.7 1.565
2014-04-24 Thu 11.2 10:03 117.9 58.9 66.5 70.6 1.494
2014-04-25 Fri 3.0 10:15 0.0 0.0 0.0 0.0 0.000
2014-04-26 Sat 15.7 10:27 115.9 57.3 159.0 165.0 1.482
2014-04-27 Sun 12.0 10:40 0.0 0.0 102.6 102.0 0.000
Summary 61.3 10:15 116.0 57.4 743.7 731.7 1.514


Friday was pouring outside and I just could not summon the gumption to run outside. The treadmill was so boring though I only managed 3 miles before bagging it and just doing some strength training.

I promised myself to make up the lost miles though, and I did that well..cranking out 27.7 in the next two days for a total of 61.3 miles...a new record for me.

I am finding though, that despite my best efforts things do come up that make it difficult to get a full 10 hours of running in each week. Here's my scorecard for the last 90 days:


Date    Miles      Pace    BPM WHR% Elev+ Elev-     YPB
2014-01-27 Mon 37.4 9:13 133.9 72.1 515.5 509.7 1.438
2014-02-03 Mon 24.0 9:07 122.5 62.7 395.5 398.5 1.584
2014-02-10 Mon 33.8 9:14 129.0 68.0 214.3 220.5 1.477
2014-02-17 Mon 35.4 9:37 117.0 58.2 585.0 588.2 1.577
2014-02-24 Mon 10.2 9:56 117.0 58.2 73.3 72.4 1.541
2014-03-10 Mon 20.2 10:03 115.0 56.5 2374.7 2314.0 1.544
2014-03-17 Mon 42.9 9:47 117.7 58.8 3706.2 3677.7 1.561
2014-03-24 Mon 60.4 9:45 118.9 59.7 818.2 820.7 1.533
2014-03-31 Mon 36.5 9:54 116.7 58.0 1387.7 1421.0 1.536
2014-04-07 Mon 51.2 9:55 116.7 57.9 2073.3 2017.1 1.536
2014-04-14 Mon 34.4 10:11 115.4 56.9 611.5 611.6 1.512
2014-04-21 Mon 61.3 10:15 116.0 57.4 743.7 731.7 1.513
Summary 447.8 9:47 112.9 54.9 13499.0 13383.0 1.527


The entries in blue are when I started trying to up my miles.  Here's a graph that shows the miles with different smoothing.
The (green) smoothed weekly average is going up....hopefully it will continue.  I've been keeping the average pace down but have some a few higher quality things in there: 400s, a couple of hill sprints, some drills, etc. I try to do something on almost every run.

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One of the fun events of the last few weeks was a trip with friends in Yosemite. We did about 7 miles of hiking with medium up and down and got lots of beautiful views with very clear air.

The photo below shows  the gang on top of Sentinal Dome (Half dome behind us) see how far the view goes behind us..on and on into the distance!



Yosemite falls..lots of water in the springtime!



Taken at Glacier point, a  panorama of the entire valley (half dome cut off, alas) . This really needs a big display to see properly! You can see yosemite falls on the left, the royal arches in the middle, and Nevada falls on the rightmost side. What a day!


4 comments:

  1. I've been to the US once and the highlight of the trip was a visit to Yosemite. I don't remember where we hiked but I remember the patches of snow on the ground in May and the waterfalls and the squirrels stealing nuts right out of our backpacks.

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  2. Some serious training there, well done! I know how difficult it can be to keep up the high mileage and still carry on with normal life. Yosemite looks fantastic! Maybe one day I am lucky enough to get there...

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  3. Wow, impressive. Go Paul! I'm still trying to complete my second walk around the bay -- going at a snail's pace. But, you're inspiring me now! - C

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  4. Great photos!
    I'm looking forward to reading about how you get on with the Hanson's Method. I will be using the program myself to try and get a sub 4 in Barcelona next year! Are you joining me there?

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