week of 16 April

Mo - 4.11
nbhrd loop. 9:21 min/mi @ 138 bpm

Tu - 10.8
Set off without a real idea of what I was going to do. I thought I'd repeat last Tuesday, but I decided that maybe the rest intervals were too long on the hill loop. Then I thought that the only thing that I might improve before marathon day is VO2max. With this illogic, I did a nbhrd loop, ran to the 10-laps-per-mile school track and did 8 x (3 laps in ~2 minutes, 1.5 laps rest). I picked 2 minutes because I figured 3:20 marathon was 6:40 yasso 800's and 3/5*3:20 is exactly 2 minutes. Neat, huh? I shot for 2 minutes because I figured that's about what Benji was doing his 800s in and because I strained my hamstring on lap 4 last time I did intervals :) Anyway, the intervals went 1:59, 1:59, 2:01, 2:00, 1:58, 1:59, 1:58, 1:59. I concentrated on running relaxed start at number 4 and the rest went quite easily actually. Rest periods were 1:22, 1:27, 1:23, 1:27, 1:24, 1:27 , 1:22. The alternating pattern is because I just picked some convenient landmarks at opposite sides of the track and guessed at half a lap. The track is crushed gravel and isn't marked. Max heart rates at the end of each intervals was 173, 176, 174, 177, 179, 179 , 179, and 180.

What does this workout say? One thing it says is that I probably can't break 20 minutes in a 5K. These weren't at all hard really, but I don't think I could turn my legs over much faster while running relaxed. I think I could do yasso 800s at this pace. 3:15 800's would be 6:32 pace. These were 6:33 to 6:43 pace.

OK, how far did I run? 2.86 + .2 to track + .1 around + 8 x .3 + 7 x .15 + .1 around + 4.11 = 10.82. Pace was 8:41 min/mi. 150 bpm average.

We - 4.1
Very slow today. 40:00. Nice and slow. 132 bpm average. Left knee felt kind of weak and I tweaked it walking up the driveway after work.

Th - 10.5
My legs felt kind of dead and I was worried about my knee so I only did a couple of faster sections rather than anything like a tempo pace and I did the 10.5 route instead of the 11.7. I almost didn't do any faster running, but I had to get something out of today before doing 2 easy days on Fr and Sat. It went like this

• 28:38 jog, avg ~130 bpm
• 14:48, avg 152, 1.86 miles, 7:57 min/mi
• 8:23 jog (and waiting at stop light), avg 143
• 18:17, avg 157, 2.38 miles, 7:41 min/mi
• 22:43 jog, avg 145 (includes 2 minutes at light and I did jog up the big hill and hit 160 bpm at one point)
• overall: 1:32:49, avg 144, 8:53 min/mi

I remember during the second faster section that it was very easy and that if it were 8 min/mi, then I would have a very good chance of running 7:30 during the marathon and if it were 8:30 min/mi then I would have no chance. I guessed it was 8:10 or something like that. Well it was 7:41 ?! Just realized this was a net descent of105 feet. Oh, well. Still the first section (at only 152 bpm average) was basically flat (+75/-69). The first mile of my last marathon was 161 and the first couple was probably 164-165 average. 12-13 bpm should be worth another 30 secs/mi. Hopefully the weather will be good. I just maybe, might have a shot at this.

I weighed myself on the dr's scales at work. Weighed 160 flat with socks, shirt, tie, and pants. Discovered my wallet weighs 1/8 of a pound :)

Fr - 4.11
nbhrd loop

Sa - 4.11
nbhrd loop

Su - 14.8
26m wup. 10 miles @ 7:26 min/mi (177 bpm avg), 20m cdn

week
52.5 miles, 7h43m (lowest time in a *long* time)
shoes
wp6-1: 226 + 53 = 279
wr10-1: 335 + 0 = 335 (am I ever wearing these again?)