Time Split time Distance Split pace Avg. HR
06:24 6:24 1.00 6:25 183 (91%)
12:52 6:27 2.00 6:26 186 (93%)
19:21 6:29 3.00 6:30 186 (93%)
25:50 6:29 4.00 6:31 186 (93%)
32:22 6:31 5.00 6:31 186 (93%)
39:06 6:44 6.00 6:45 184 (92%)
40:43 1:36 6.24 6:36 185 (93%)
Perfect conditions, weather, and pancake flat course (there are tracks with more elevation change).
I couldn't generated any power. My HR was a couple of beats lower than in May, but I don't think I dogged it. I tried everything I could in the last mile. I felt like I was sprinting, but I was going slower.
Not sure how to fix that. I know I need to run more miles. I was consistently doing >60 in the spring. I've only cracked 50 once this fall. Injuries suck. Especially ones from meaningless races in August. Time is short on my 2010 goal. I still have 6 months to get the sub-40 by 40.
Saturday, November 20, 2010
Sunday, November 07, 2010
weeks of 25 October and 1 November - accidental new workout
Week of 25 October
Mon - Magill's Drills 7.19 1:07:30 9:24
Pace includes walking in drills.
Tue - 4.20 0:38:15 9:07 138
Wed - 7.86 1:11:35 9:06
Thu- 8.37 1:09:25 8:17 157 (79%)
Did 10 x 400m at 10k pace (40:00=96 secs). I concentrated on counting my steps for the first five and about 40 for each 200m (=200 step/min at 96/lap). Times were 97, 97, 96, 93, and 95 for the first 5. It felt harder than 400m should though and, somewhat dejected, I thought I'd just run a relaxed 2x1mile at probably 7:00 pace or whatever felt right. Well, I looked at my watch at 100m, expecting to see 26, and saw 24, which was the 96/lap pace I had just been doing. I think the forced fast turnover made my relaxed turnover faster, so I kept with the 400s alternating relaxed and fast turnover, doing the the next 4 in 96, 94, 96, and 96. (lost count and only did 9 total).
Friday 5.99 0:57:01 9:31
At Disneyworld. It was totally flat but felt like 80 degrees and 100% humidity. I felt like crap.
Saturday
The park trumped running and took a zero.
Sunday Running: Easy 7.41 1:07:16 9:05
Two laps+ around Universal.
Week - 41.02 6:11:02 9:03
Another lousy low 40s week
week of 7 November
Mon PM - Treadmill 4.05 0:29:00 7:10 Got home at 1am from trip to Disney. Didn't get up monday AM, but ran in the afternoon.
Tue - AM 7.85 1:08:59 8:47
Tue PM - 2.20 0:20:56 9:31
Family still at Disney; first double in forever
Wed AM - 7.84 1:07:35 8:37
Wed PM - 2.08 0:20:00 9:37
Another double
Thu - 7.87 1:09:30 8:50
Fri - Magill's drills 7.64 1:12:08 9:27
Magill's drills on the turf field; Did 1 100m in 18 sec following just for fun;
Sat PM - 3.20 0:27:23 8:33
Took son to pool for swim meet. Got there at 6:50 am. Got home after 2pm. Had a blinding headache and laid down instead of running. Got out around 5pm and felt better after I ran three at a decent clip. Form felt like it clicked.
Sun - 10.15 1:20:36 7:56 164 Felt good last night and wanted to run around 8/mile today. Felt great and form felt right. At faster pace, cadence was ~185 without thinking about it. Did 2 laps in 69:47. Garmin says 9.00 miles for two laps (7:45), but the Garmin has a bit of a problem on the trail and I believe it is 9.14 (measured with a calibrated bike), which is 7:38 pace. Jogged another mile+ at ~10 min/mile.
Week - 52.9
First time above 50 since the week of 23 August before my injury.
Mon - Magill's Drills 7.19 1:07:30 9:24
Pace includes walking in drills.
Tue - 4.20 0:38:15 9:07 138
Wed - 7.86 1:11:35 9:06
Thu- 8.37 1:09:25 8:17 157 (79%)
Did 10 x 400m at 10k pace (40:00=96 secs). I concentrated on counting my steps for the first five and about 40 for each 200m (=200 step/min at 96/lap). Times were 97, 97, 96, 93, and 95 for the first 5. It felt harder than 400m should though and, somewhat dejected, I thought I'd just run a relaxed 2x1mile at probably 7:00 pace or whatever felt right. Well, I looked at my watch at 100m, expecting to see 26, and saw 24, which was the 96/lap pace I had just been doing. I think the forced fast turnover made my relaxed turnover faster, so I kept with the 400s alternating relaxed and fast turnover, doing the the next 4 in 96, 94, 96, and 96. (lost count and only did 9 total).
Friday 5.99 0:57:01 9:31
At Disneyworld. It was totally flat but felt like 80 degrees and 100% humidity. I felt like crap.
Saturday
The park trumped running and took a zero.
Sunday Running: Easy 7.41 1:07:16 9:05
Two laps+ around Universal.
Week - 41.02 6:11:02 9:03
Another lousy low 40s week
week of 7 November
Mon PM - Treadmill 4.05 0:29:00 7:10 Got home at 1am from trip to Disney. Didn't get up monday AM, but ran in the afternoon.
Tue - AM 7.85 1:08:59 8:47
Tue PM - 2.20 0:20:56 9:31
Family still at Disney; first double in forever
Wed AM - 7.84 1:07:35 8:37
Wed PM - 2.08 0:20:00 9:37
Another double
Thu - 7.87 1:09:30 8:50
Fri - Magill's drills 7.64 1:12:08 9:27
Magill's drills on the turf field; Did 1 100m in 18 sec following just for fun;
Sat PM - 3.20 0:27:23 8:33
Took son to pool for swim meet. Got there at 6:50 am. Got home after 2pm. Had a blinding headache and laid down instead of running. Got out around 5pm and felt better after I ran three at a decent clip. Form felt like it clicked.
Sun - 10.15 1:20:36 7:56 164 Felt good last night and wanted to run around 8/mile today. Felt great and form felt right. At faster pace, cadence was ~185 without thinking about it. Did 2 laps in 69:47. Garmin says 9.00 miles for two laps (7:45), but the Garmin has a bit of a problem on the trail and I believe it is 9.14 (measured with a calibrated bike), which is 7:38 pace. Jogged another mile+ at ~10 min/mile.
Week - 52.9
First time above 50 since the week of 23 August before my injury.
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