Sunday, September 23, 2007

week of 17 Sep

Mo -4.68
1.5 nbhrd laps. wp7-3?

Tu - 13.35
Ran to work the long way. wp7-1?

We - 11.7
This was tough. Flew to the west coast this morning and ran at 3:30 in the afternoon, but the temp was great. Winds were 20 mph, gusting to 30 though. Did 52:44 warmup. Uncertain of the distance, but for the part was on a marked trail, I was hitting the half mile markers right at 9:10 pace. I figure the first 10 minutes were maybe 10 min/mi. Best geuss is 5.5 miles for that warmup. Then did 6x880 on the track (someone said it was a quarter mile track) shooting for 3:20 per half mile. Did quarter mile rests (2:13 to 2:21). I faded in the intervals: 3:20, 3:19, 3:22, 3:23, 3:23, 3:23. Pretty bummed, especially since Yasso says I should be able to do 3:15 to run a 3:15. Of course, I flew cross country and there were sustained 20mph winds down the straightaway. Jogged ~2 miles for cooldown. 5.5 + 4800m + 2000m + 2 = 11.7. wp7-2

Th - Rest
Should have run in the morning when I had a chance.

Fr - 11.25
8.3 lake a loop, plus 0.02, plus 2.93 nbhrd loop. First run with my shiny new forerunner 305. Distances were spot on with what I've been using. Traveled back from the west coast today and ran at night, which I never do. Averaged 159 bpm for the last 1.1 miles. wp7-2

Sa - 8.3
VERY HUMID. Dew point of 70. I debated doing 1) 40 min easy, 2) lake A loop easy, or 3) lake A loop w/ tempo. I unwisely chose 3. Did first 10 minutes at tempo bagged the second 10 minutes about a minute in. Walk, jogged home. Felt fried. #1 would have been the right choice. wp7-2

Su - 13.56?
I planned to do 20, but after 3 laps felt like crap and wanted to quit, so I did. Nice day. Low humidity and no real weather excuses. The half marathon last sunday, travel, and a string of pretty hard runs left me out of gas I guess. Qualifying is looking very unlikely. gps said 4.52 per lap. A friend biked this and got 4.57 and folklore is it was wheeled as 4.60. I've always used 4.6 before. I can believe the GPS is off because there are some windy parts that I'm sure it cuts through. Close enough though. wp7-3

63 miles, 9h42m
wp7-1: 384 + 13 = 397
wp7-2: 357 + 31 = 388
wp7-3: 261 + 19 = 280

1 comment:

aharmer said...

Hey Greg,

Thanks for the note, hopefully I'm back to posting about my running soon instead of my treatment. Good job on that half last week! You weren't tapered for that one either, it's not a huge difference but a taper will give you some additional time in the bank. I don't need to tell you this but try to run identical splits and you'll be there at the end. Best of luck!