Sunday, August 29, 2010

week of 23 August -- Annapolis 10 miler training run

Only one week since my last post. Here was this week. No travel, so no missed days. I still need to figure out a way to get more miles in during the week though.

Mon-Fri was 8.6/9:17/132, 7.9/8:51/136, 7.9/8:57/136, 7.9/8:55/138, 8.6/8:48/136

The weather was awesome during the week and I got to run with temps in the low 60's. I got out late and ran in the blazing sun on saturday in about 80 degrees

Sa - 7.9/8:50/151. Harder than I wanted to run.

Sunday was the annapolis 10 miler. Ran a 1.7 mile/10:00/138 wup. I came up with my "plan" right before the gun went off. I'd start at whatever pace the people around me were running and then work my way to roughly marathon HR (usually at 172 mid-way in a marathon), maybe running the last mile fast if I felt like it. I was at 1:07:58 at the 9 mile mark and thought I could easily get under 1:15 if I picked it up, so I ran the last about as fast as I could and was surprised to see 1:15:03. Mile marker was off. Oh, well. (The mile markers were screwy the whole race. 1.1/8:44/162 cdn.

Here are the splits (garmin pace) and a comparison to 2008 (very similar weather) when I did the same sort of MP approach to the race.

-2008------- -2010--

Total for the week 61.1/8:44/143.

Sunday, August 22, 2010

last 3 weeks - run on soft surfaces

Vacation, travel, and sore legs have put a damper on the mileage.

Week 2 Aug, 44.9 miles -- 7.9, 7.9, 7.9, 3.1 (overslept), 7.9, 0 (travel for vacation), 10.2
Week 9 Aug, 52.5 miles -- 8, 7.4, 8, 8.3, 8, 0 (travel back from vacation), 12.7
Week 16 Aug, 49.1 miles -- 7.5, 5.5 (tired - on work travel), 0 (tired, sore), 7.9, 8.6 (lake route), 8.6 (lake route), 11 (treadmill)

Mileage isn't near what I'd like. I'm afraid that I've lost the advantage I've gained with the weight loss with the reduced mileage, but I think the scale still tips in my favor. My legs really got beat up the week of 9 August. We were on an island which was totally flat, but the bike paths and sidewalks I ran on were all concrete. It really does seem to make a difference. I ran in Burlington Mass on sidewalks on the 16th and still felt it. I thought it might be the surfaces and ran my old lake trail route on Friday and Saturday (about half street/sidewalk and half trail). My legs seemed to really respond. I'm going to try and get out a little earlier so I can manage the extra 7 minutes and run around the lake.

The 2 hour run took its toll as well. I don't think I can support long runs until I start finding the time for the medium long runs during the week or at least some double. With only 50 mpw, anything over about 12 is going to be tough to recover from.