Tuesday, July 17, 2007

week of 16 July

Mo - Rest
Didn't feel like getting up and my legs were stiff anyway (especially my !@##$@!# hamstrings). Also, I believe I'm going to try and pick up the Pfitzinger 18/70 schedule at week 14, which began, easily enough, with a rest day. Now, if I can only survive the rest of the week (14 miles on a Wednesday?). After my lack of improvement yesterday, I've decided that I'll have to do more to get faster and mileage is my best weapon. This means peaking at 70 mpw instead of 60. The difference with Benji's plan is basically that I'm exchange the interval day and an easy day for an 8-10 and a 11-15 mile run. A tempo/interval day is every other week instead of every week.

Tu - 9.08
Schedule calls for 9 miles with 10x100m strides. I did the lake A loop + a Grn-???-Grl loop (.78 miles). I put in 8 strides because I couldn't remember how many I was supposed to do (already off track!) in there with lots of jogging in between to get hr down to 135-138. I also doubt I went 100m. I go until my breathing starts to catch up and the slow down, wanting to avoid generating oxygen debt. I doubt I go more than 70 meters. My hamstrings are still sore from the 5K. wp7-2

We - 13.35
corrected: this route is 13.35, not 13.8.
Schedule was 14 mile medium long run. I went to work but went the long way around the lake. I'm calling this 13.8, which should be within a tenth. I took it *very* slowly and even took 4 walk breaks. I didn't want to do any damage to my already sore legs. That part seems to have worked out. I know I was supposed to do long run effort, but better safe than sorry I think. Ended up at 9:31 pace and 139 bpm average, which actually isn't too bad. My usually long run route happens to have me at 13.8 miles through 3 laps. During my last long run on that route, I was at 2:09:11 at 13.8 versus 2:11:08 today, so pretty close when you include the stop lights. Still my heart rate averaged 143 at that point versus 139 today, so definitely not quite long run effort today. wp7-2

Th - 4.68
1 nbrhd loop plus the long half. I was pretty slow for the heart rate. 139 bpm for 9:27/mi. Makes sense after the last two days. wp7-2

Fr - 11.1
Out and back up the CCT. I got pretty tired just before the turnaround. I hadn't felt that way that early in a run in a while. It looks like the residual fatigue thing is working. 141 bpm for 9:19 per mile. I really feel like this schedule is the way to go if I survive. I feel something on top of my right knee and have lots of tweaks, but nothing terrible. wp7-2

Sa - 5.05
1 nbrhd loop (2.86), veer off to school track (.19 miles), and do 20 laps around trying to hit 145 bpm. Unfortunately, my HRM didn't record the heart rate (read 0 at the start and when I reconnected after the start, it didn't record the data). MAF mile 1 was 8:37 and mile 2 was 8:40. Weather was unbelievably good. 68 deg. 49(!) dew point. wp7-2

Su - 18.4
I set out to do a Pfitz type long run. He says 20% below MP increasing to 10% below and a heart rate range of 73-83%. I did my usual 4x4.6-mile lake loops. I checked real quick before I left and saw that 10-20% above 7:30 per mile as 41:30 to a little over 38. In retrospect, I don't know what I was thinking. I shouldn't have used any better than my 7:47 marathon pace from May. I got a little out of my comfort zone on the first lap, which means not jogging and getting in the 135+ range in the first 10 minutes. This is what I was doing in the spring. Unfortunately, it turns my leisurely Sunday jog into a bit of a workout, but I think that's what it will take. Here are the splits
  • 41:25, 139 bpm, 9:00 min/mi = 7:30 + 20%, 70% MHR
  • 39:53, 148 bpm, 8:40 min/mi =7:30 + 16%, 74% MHR
  • 39:17, 156 bpm, 8:32 min/mi = 7:30 + 14%, 78% MHR
  • 38:20, 170 bpm, 8:20 min/mi = 7:30 + 11%, 85% MHR
Well, it went great except 170 bpm is near my marathon average of 172-173, so that's not good for 8:20 pace. The weather was again incredible for August. The humidity was very low (~40%), but still it was 73 degrees when I started and 81 when I finished. This run is almost entirely in the shade and it actually felt pretty pleasant. If I keep up weeks like this and stay healthy, I should improve. wp7-2

62 miles, 9h30m
wp7-1: 315 + 0 = 315 (where are these?)
wp7-2: 153 + 62 = 215

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