Week 12 done
| Date | Runs | Miles | Pace | BPM | WHR% | YPB |
|---|---|---|---|---|---|---|
| 2014-07-21 Mon | 1 | 6.2 | 10:51 | 105.1 | 48.4 | 1.547 |
| 2014-07-22 Tue | 1 | 9.3 | 9:56 | 125.6 | 65.2 | 1.444 |
| 2014-07-24 Thu | 1 | 9.1 | 9:15 | 124.5 | 64.4 | 1.560 |
| 2014-07-25 Fri | 1 | 7.5 | 10:03 | 112.9 | 54.9 | 1.557 |
| 2014-07-26 Sat | 1 | 9.3 | 10:50 | 106.8 | 49.9 | 1.537 |
| 2014-07-27 Sun | 1 | 14.0 | 9:26 | 120.0 | 60.7 | 1.562 |
| Summary | 6 | 55.3 | 9:58 | 116.4 | 57.7 | 1.535 |
Not an easy week but survived it ok. Warm for this area: almost all runs done at 60F-75F and bright sun...gradually getting more used to it.
Hansons advanced plan has me running 6 days a week with Wednesday as the rest day. Each week there are "SOS" runs (Something of Substance). On Tuesdays you do Speedwork for the first half of the 18 week plan, then you do Strength runs (MP-10 seconds) for the last half.
On Wednesdays you do "Tempo" runs that get longer and longer and on Sunday you do Long Runs which are lengthened every two weeks to a max of 16 miles. (The controversial thing about Hansons are these "short" long runs...more on that when I get to them in a few weeks ;)
The rest of the runs, i..e Monday Friday and Saturday (i.e. 33 out of the 55 miles this week) are "Easy" runs which should be done between 9:50 and 10:30 pace for me given my marathon target pace.
Example of Hanson's plan Speedwork
Tuesday's speedwork was a ladder of 400m, 800m, 1200m, 1600m 1200m, 800m, 400m each with 400m recovery all @ 5k-10k pace. (7:45-8:05)| 2014-07-22 Tue Speedwork | ||||||
|---|---|---|---|---|---|---|
| Split | Time | Miles | Pace | HR | % WHR | YPB |
| 1 | 654.6 | 1.00 | 10:54 | 125.3 | 65.0 | 1.290 |
| 2 | 580.8 | 0.88 | 11:00 | 108.0 | 50.8 | 1.511 |
| 3 | 96.3 | 0.21 | 7:37 | 133.0 | 71.3 | 1.744 |
| 4 | 170.0 | 0.25 | 11:31 | 118.0 | 59.0 | 1.298 |
| 5 | 228.5 | 0.48 | 7:53 | 137.0 | 74.6 | 1.631 |
| 6 | 162.9 | 0.24 | 11:10 | 121.0 | 61.5 | 1.306 |
| 7 | 352.6 | 0.73 | 8:04 | 138.0 | 75.4 | 1.582 |
| 8 | 160.5 | 0.25 | 10:55 | 124.0 | 63.9 | 1.303 |
| 9 | 472.2 | 0.96 | 8:11 | 140.0 | 77.0 | 1.540 |
| 10 | 166.9 | 0.24 | 11:40 | 124.0 | 63.9 | 1.220 |
| 11 | 343.8 | 0.71 | 8:04 | 144.0 | 80.3 | 1.517 |
| 12 | 168.3 | 0.25 | 11:04 | 125.0 | 64.8 | 1.275 |
| 13 | 225.8 | 0.48 | 7:48 | 145.0 | 81.1 | 1.560 |
| 14 | 162.8 | 0.24 | 11:14 | 131.0 | 69.7 | 1.199 |
| 15 | 107.6 | 0.23 | 7:47 | 145.0 | 81.1 | 1.560 |
| 16 | 174.8 | 0.25 | 11:50 | 126.0 | 65.6 | 1.183 |
| 17 | 689.2 | 1.00 | 11:29 | 116.0 | 57.4 | 1.311 |
| 18 | 627.8 | 0.90 | 11:38 | 112.0 | 54.1 | 1.356 |
| Sum | 1:32:25 | 9.3 | 9:56 | 125.6 | 65.2 | 1.444 |
You can see how the distances are off because of the GPS...all of the miles should be multiples of .25 (400m). So the paces are higher than shown. e.g. split 9 is 472 seconds for 1.0 miles not .96 miles...that is 7:52 m/m not 8:11 m/m.
Some day I will write some code to fix lap splits that are done on the track automatically but for now I just do a bit of math in my head during the laps to make sure I'm going fast enough.
The Ladder workout has been by far the toughest so far! This Tuesday is the 3x1600m with 600 rec and I'll bet that's actually easier.
Notice the two miles of 'warm up' and also 'cool down'. Hansons encourages 1 to 3 miles of each for the speed/strength and tempo runs. The weekly mileage figures they show in thier book assume 1.5 for each.
Example of Hansons plan 7 mile "Tempo" run
| 2014-07-24 Thu Tempo | ||||||
|---|---|---|---|---|---|---|
| Split | Time | Miles | Pace | HR | % WHR | YPB |
| 1 | 646.9 | 1.00 | 10:46 | 124.2 | 64.1 | 1.324 |
| 2 | 307.6 | 0.50 | 10:17 | 106.0 | 49.2 | 1.610 |
| 3 | 533.2 | 1.00 | 8:53 | 121.0 | 61.5 | 1.629 |
| 4 | 528.3 | 1.00 | 8:48 | 131.0 | 69.7 | 1.527 |
| 5 | 531.0 | 1.00 | 8:50 | 126.0 | 65.6 | 1.582 |
| 6 | 536.1 | 1.00 | 8:56 | 127.0 | 66.4 | 1.555 |
| 7 | 533.4 | 1.00 | 8:53 | 128.0 | 67.2 | 1.547 |
| 8 | 532.1 | 1.00 | 8:52 | 133.0 | 71.3 | 1.500 |
| 9 | 533.0 | 1.00 | 8:52 | 126.0 | 65.6 | 1.584 |
| 10 | 356.7 | 0.56 | 10:33 | 111.0 | 53.3 | 1.504 |
| Sum | 1:23:58 | 9.1 | 9:15 | 124.5 | 64.4 | 1.560 |
Here I 'only' did a 1.5 warmup and .5 mile cool down which adding the 7 miles of tempo gets you to 9 miles. I was a bit lazy ha ha.
In Hanson's a tempo run is really a marathon pace (MP) run. I'm running around 8:52 m/m for MP which gives me room for some non-tangent running (i.e. crowding) to hit my 8:58 target. (3:55 marathon).
Originally I thought this pace was kinda lame for a Tempo but given the general high miles and the speedwork two days earlier this pace is not trivial.
Example of Hanson's plan "Long Run"
Long runs don't require warm up and cool down and are run at a 9:30 ("aerobic") pace for my target MP pace. Should be easy right? I've done 20 milers at very close to MP..so today's piddly 14 miler seems trivial.
| 2014-07-27 Sun Long Run | ||||||
|---|---|---|---|---|---|---|
| Split | Time | Miles | Pace | HR | % WHR | YPB |
| 1 | 578.9 | 1.00 | 9:38 | 119.9 | 60.6 | 1.521 |
| 2 | 565.4 | 1.00 | 9:25 | 113.0 | 54.9 | 1.648 |
| 3 | 551.5 | 1.00 | 9:11 | 120.0 | 60.7 | 1.593 |
| 4 | 112.5 | 0.19 | 10:01 | 120.0 | 60.7 | 1.465 |
| 5 | 569.2 | 1.00 | 9:29 | 119.0 | 59.8 | 1.565 |
| 6 | 558.6 | 1.00 | 9:18 | 119.0 | 59.8 | 1.591 |
| 7 | 575.4 | 1.00 | 9:35 | 117.0 | 58.2 | 1.570 |
| 8 | 300.5 | 0.52 | 9:40 | 120.0 | 60.7 | 1.519 |
| 9 | 563.8 | 1.00 | 9:23 | 118.0 | 59.0 | 1.591 |
| 10 | 555.2 | 1.00 | 9:15 | 119.0 | 59.8 | 1.603 |
| 11 | 168.3 | 0.29 | 9:35 | 121.0 | 61.5 | 1.534 |
| 12 | 566.9 | 1.00 | 9:26 | 122.0 | 62.3 | 1.547 |
| 13 | 558.7 | 1.00 | 9:18 | 120.0 | 60.7 | 1.588 |
| 14 | 578.9 | 1.00 | 9:38 | 118.0 | 59.0 | 1.550 |
| 15 | 577.0 | 1.00 | 9:36 | 124.0 | 63.9 | 1.460 |
| 16 | 546.9 | 1.00 | 9:06 | 131.0 | 69.7 | 1.483 |
| 17 | 1.7 | 0.00 | 7:52 | 128.0 | 67.2 | 1.747 |
| Sum | 2:12:09 | 14.0 | 9:26 | 120.0 | 60.7 | 1.562 |
Next week is kinda of a 'step back week' ...there is a 10 miler rather than a long run on Sunday.
So far so good. The only niggle right now is some tenderness on the inside of my left knee..the tendon there is a bit sore after my hard runs sometimes. I have found that taping it down a bit helps a lot and it seems to be getting better.
Other than that the only problem is the level of fatigue is higher than I'm used to. I really really have to get to bed early and get my sleep. I'm gradually backing off any caffeine at all after the morning to keep my sleep at high quality.
Hammer vs Gu
A final mention of my switch over from Gu Roctane packs to Hammer Gel in bulk (bought in 26 serving bottles). I've been doing that for this whole training and so far it's worked out very well: I'm a convert for good have have gone through 4 of the big bottles so far. Favorite flavors Expresso and Raspberry.I now find that GU foil packs a pain in the neck and will only use them when they are expedient.
My body likes to take gel in smaller squirts but more often...less burping for me! Mixing a small amount of water in the bottle and shaking before the run makes it go down very easily and leaves your mouth not so crazy-sticky as a Gu does. Therefore, you don't need any water right at gel fueling time...it can wait until the next water stop. (Previously I would try to remember to eat a GU just before the water stop..and often would forget)
You don't have to fumble with the stupid sticky wrappers either.
great week!
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