Monday, October 19, 2009

Home Run 10k elevation profile

Since GPS elevation stinks I used gmap-pedometer to get an elevation profile. Elevation is in meters (because the scale comes out goofy otherwise). This isn't perfect, but it's pretty close to right if you smooth out the noise. The stretch before the turnaround is the toughest, climbing 27 meters in about 800 meters (3.4% grade). That's sounds about right.

Sunday, October 18, 2009

week of 12 October

Here's the week. Disappointing race. Perfect weather for me, but I ran a 41:47.

training - week of 2009.10.12
MPW 42 -- did 43.1

Monday, Oct 12

Tuesday, Oct 13
6-7 mile easy to moderate run including 10 strides @ 5k effort
7.2 @ 8:39

Wednesday, Oct 14
8-10 mile total moderate run including 10 x 1 min @ 5k effort w/1 min jog rests
10.0 @ 8:05.

Thursday, Oct 15
4 mile easy run
4 @ 8:50

Friday, Oct 16
4-5 mile easy run including 8 x 20 sec's @5k effort w/1 min jog rests
5.2 @ 8:42. Did GS circuit also.

Saturday, Oct 17
2-3 mile easy run including 8 x 20 sec's @5k effort w/1 min jog rests
3 @ 8:59

Sunday, Oct 18
AM: 10 miles total including 2 min @ LT effort, SNW and Home Run 10k or Rediscovery 10k.
2.5 warmup. 10k in 41:47. 1.9 cooldown.

The course is on some main roads and the footing is good. There are also very few turns -- pretty much just an out and back. The course has some significant climbs. If you believe my garmin, we gained 150ft from 1.75 miles to the 3.1 turnaround.

I felt like I gave it a good effort. 6:23/174 avg bpm, 6:29/184, 6:47/185 (big uphill), 6:29/185 (back down), 6:29/185, 6:39/185, 2:28/186 (0.36). Splits were Garmin. Garmin was 6:34 pace overall. Actual was 6:43, so add 9 secs to each. I'd expect the heart rates to be a little higher, but I ran an even effort and really felt like I had nothing left.

PM 3 mile easy run
3.0 @ 9:51.

Friday, October 16, 2009

my weight -- trending in the wrong direction

I think it is no coincidence that my weight is up as my mileage is down.

Tuesday, October 13, 2009

week of 6 October

MPW 59 -- 54 miles. Went to my 20th HS reunion this week. I hit the low end of the scheduled mileage on a couple of easy days because of time contraints.

Monday, Oct 5
I had a work conflict on Tues AM, so I did 6.1 @ 9:06 on Mon PM. No bleacher, but used a steep hill.

Tuesday, Oct 6
6-8 mile moderate run on rolling hills including 5 x bound up bleacher stairs, jog down easy

Wednesday, Oct 7
10-12 mile total moderate run including 8 strides and 7-8x 3 min hills @ 10k effort (not harder)w/ 2 min jog rests. Finish run w/ 3 x 100m cutdowns
11.6 @ 8:40. Did 8x3' hills. Maybe easier than 10k effort? It's hard to tell. Hill was only 3 minutes, so I had to jog 3 minutes back down each time.

I did 30' XT in the PM because I didn't notice it wasn't on the schedule! A healthy effort.

Kept in the 150-155bpm range from 10' on. Did lat pulls because I knew I'm trying to work up to one chip up!

Thursday, Oct 8
5-6 mile easy run
6.1 @ 9:18. I did the GS routine in the PM (w/o the chin ups, of course).

Friday, Oct 9
8-10 mile moderate run on rolling hills including 5-8 x bound up bleacher stairs, jog down easy and run 1 min @ 3k effort
9.9 @ 8:35. Nice moderate run. Bleacher bounds were up a steep grass hill. 8:35 pace includes bounds. Pace was 8:18 for the middle 6 miles.

Saturday, Oct 10
7-9 mile easy run
7.1 @ 8:46. Wanted to do 9, but cut short due to time.

Sunday, Oct 11
13-14 mile moderate run including 5 mile progression run beginning at moderate hard effort for the first mile and increase your effort every mile so the last 1 mile is @ 10k effort. Finish w/5 strides
5-mile progression was on a one-mile gravel loop. The loop has a pretty steep climb (~40 feet on my garmin) in the first 0.25-mile before a nice downhill. Times were 7:56, 7:23, 7:07, 7:02, and 6:51. I felt like I couldn't go any faster on the last one, but my maxHR was only 182.

Sunday, October 04, 2009

week of 28 Sept

General Strength 1
Foam Roller Exercises 1-2 x this week
Weights – 1 x this week
-- I need to figure out what to do with this. The weights are too much to do before XT on my big days, but I can't get myself to go to the gym an extra day just for weights.
Core 100 1-2 x week – 100 total reps of ab/back exercises
-- I did the lunge matrix and myrtle routine several times this week, but I didn't get the core 100 done.

22 weeks to Goal Marathon
MPW 56 -- 55.4

Monday, Sept 28

Tuesday, Sept 29
6 mile easy run
7.0 @ 8:43

Wednesday. Sept 30
8-10 mile moderate run including 10 strides
10.00 in 1:25:01. Like the symmetry. This hilly 10-mile loop in 75' should be my gold standard of moderate runs I think.

PM: 30 min XT moderate
30' elliptical. I tried not to take it as easy as usual and stayed in 135-140 bpm instead on ~130.

Thursday, Oct 1
4-6 mile moderate run on rolling hills including 5 x bound up bleacher stairs, jog down easy
6.3 @ 10:03. Guess I missed the moderate! Seriously I was a little sore and did this pretty easy. The 10:03 includes the time doing the bleacher bounds though. I did the bounds on some very steep steps that are perfect for this.

Friday, Oct 2
8-10 mile moderate run including 5 strides and 3 x 2 min @ 3k effort w/2 min jog rests
Same loop as Wed in 54 more seconds. My butt was sore and I felt like I pulled it some on the second 3k effort.

PM: 30 min XT moderate
30' elliptical. More wimpy than Wednesday. low 130s. Felt a little fried.

Saturday, Oct 3
6-8 mile easy run
Kinda sore and tired, so very easy 6.1 @ 9:29.

Sunday, Oct 4
14-16 mile total moderate run including 10 x (1 min @ 3k effort w/15 sec jog rest then ½ mile @ HM effort then without rest run 30 sec's @ 3k effort w/30-60 sec jog rests between all reps). Finish run w/8 strides.

15.95 @ 7:56. Started off very tired and a little sore, thinking this wasn't going to turn out well, but hey, it was 49 degrees when I went out the door!
5.4 to the track, then did exactly as above. I did the 3k by time and feel and then noted a marker and did 2 laps for each 1/2 mile @ HM. The first was slow but the rest were pretty quick and even. My HRs were pretty low too. I'm surprised this was as easy as it was. 800m segments were 3:36/159 MHR, 3:23/168, 3:23/170, 3:21/174, 3:19/173, 3:23/172, 3:21/176, 3:21/178, 3:20/180, 3:20/180, 3:20/180. Oops, I did 11! I did the strides on the way back, but it was the same as usual. I get stiff/tight when jogging after a hard effort and then tweak my knee on the first stride. I loosened up and half-assed the rest.

I cover 8.98 in 60:09 miles in the workout portion (including HM, 3k, and rest portions) according to the Garmin, which is 6:42 pace. Not bad. It's also 3 sec/mile faster than my Garmin read for 10k last Sunday. This was a track and the race had hills, but still.

PM: 30 min XT moderate
I thought of several excuse for skipping this, but the truth is "DNS due to chafing."