Sunday, August 16, 2009

week of 10 August

Hills 6
Foam Roller Exercises 1-2 x this week
Weights 1-2x week-on days of your choice
Core 100 1-2 x week – 100 total reps of ab/back exercises
6 weeks to goal 10k
MPW 52

Total: 48.1 miles, 60' elliptical, 26' swimming

Monday, Aug 10

Tuesday, Aug 11
6-8 mile easy run

8.0 @ 9:04 on the treadmill. I did my test run on the treadmill at the island gym. It's very hard to compare since the treadmill could be off, but the results were much better. 1st mile was set to 6.0 mph (10:00/mile), 2nd at 6.3 (9:31), next five at 6.6 (9:05), and the last mile at 6.8 (8:49). I hit the lap button at when the distance rolled over each mile and it didn't quite match the settings. Splits were 9:44/139 (high HR b/c not sweating yet), 9:19/124, 8:57/130, 8:58/132, 8:57/131, 8:56/130, 8:57/132, and 8:41/134. The heart rates were nicely low for the pace. Who knows if the machine is calibrated though.

Wednesday. Aug 12
10-12 mile total moderate run including (no rest between pace changes)
8 min @ 10-15 sec’s faster per mile than GMP then 1 min surge
7 min @ GMP then 1 min surge
6 min @ 10-15 sec’s faster per mile than GMP then 1 min surge
5 min @ GMP then 1 min surge
4 min @ 10-15 sec’s faster per mile than GMP then 1 min surge
3 min @ GMP then 1 min surge
2 min @ 15 sec’s faster per mile than GMP then 1 min surge
Finish run w/5 strides

On the treadmill. I screwed this up a little by accident and made it a little too easy. I went in thinking 10 secs slower than MP and alternated 7.8 mph (7:41) and 8.0 (7:30) with 8.2 mph (7:19) as my "surge" pace. This was on the same treadmill as Tues, but I didn't read the distance, so these might have registered as 10 secs/mile faster. Anyway, this wasn't hard at all. After the first minute or two I got to 150 bpm and crept to 161 at the end -- 153 bpm avg for the 41 minute "fast" part. I kinda sorta did the strides. Strides on a treadmill are not what they are on the road. By the time the 'mill gets up to speed, you're slowing it back down again.

PM: 30 min XT moderate
Weights & 30' elliptical (132 bpm avg)

Thursday, Aug 13
4-5 mile jog

5.1 @ 9:05/137. Ran outside. A little too short to rationalize the extra 30+ minutes of going to the gym. 73 and 100% humidity (i.e., dp 73).

Friday, Aug 14
8-10 mile total moderate run including SNW and 2 sets of, 30, 20, 10 sec hills??(if possible) @ mile to 3k effort w/easy jog down rests. Finish run 5 strides

9.03 @ 8:34/150. I really should have gone to the gym, but it rained like hell the night before and I had high hopes for better weather. I didn't start until 7:30am. At 7:53, the airport that I run by recorded 75.0 deg with a dp of 75.0. 100% humidity again. At least the fog blocked the sun again. Again it burned off and on the way back the sun was shining. The airport recorded 79.0 deg with a dew pt of 77.0! I think that's a dew pt record for me. Anyway I did the prescribed efforts on the flats. It really wasn't that terrible, but I'm glad I decided to turn around and make it 9 instead of 10 miles.

PM: 30 min XT moderate

Weights and 30' elliptical (126 bpm avg). I didn't get the same machine and it was hard to keep my HR up on this one.

Saturday, Aug 15 vacation
3 mile easy run including 5-7 strides @ 5k effort

Big fat zero. Wasn't going to happen. Drove back up I-95 home.

PM: Core 100.

Sunday, Aug 16
12-14 mile moderate run including 30 min run up a hill @ LT effort, full recovery then 10 x 60 sec’s @ 3k effort (on flat ground), 1 min jog recovery between reps. Finish run w/3 x 150m cutdowns

14.0 @ 9:10/160. Ran this on the treadmill. I did the same 5 deg incline and 6.5 mph. I actually did 32 min uphill b/c I accidentally hit the lap button midway. This was perfect for LT again. Avg'd 178 bpm for the last 16 minutes and hit 182 at the end. The 3k effort was only 9.0 mph. Only 6:40 pace but pretty scary on the treadmill and it felt like plenty. I managed the cutdowns at 9.5 mph for 30'' each. Only 6:19 pace? I'm supposed to run a 10k at close to that? Paces seem so much faster on the treadmill.

PM: 30 min XT moderate
26' of breaststroke. Would have done 30' but the whistle blew for life guard break time and my kids didn't want to wait around, unable to swim, to watch their dear old dad.

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