week of 18 Sept

 Activities

Mon.  Rest.  Raining.  early chiro appt.  tired...

Tues.  CCT 9.5 EIM 6x800.  9.62@10:51/135.  No sleep, but felt great.  54 degrees. Noticed I was picking up knees more and bouncier stride on recoveries despite how slow.  pace/max HR:   9:04/158, 8:32/158, 8:49/155, 8:35/157, 8:31/158, 8:35/158.  *Much* faster than before despite same max HRs (or even lower).  Gotta love the better weather.

Wed. gcc 7.  Recovery.  6.95@11:08/128.  52 degrees!  Like 60-90 sec/mile faster than the spring at this kind of heart rate.

Thu.  LTHR test.  CCT 7.7.  7.7@11:01/135.  Did the stupid LT heart rate garmin test.  Why do I keep doing this to myself.  Ran to CCT (rather than drove).  54 degrees.  Four 4-minute intervals + one 3-minute.  pace/avg hr/max hr:  9:57/140/146, 9:40/150/147, 8:44/154/158, 8:17/164/169, 7:58/169/173.  Tried to do a surge to get a max but couldn't get above 174 :-).  Watching said my LTHR is still 160 and LTHR pace is 9:39???  WTF???  It project my HM as 2:00:XX which is around 9:10 pace but also says the fastest I could run for an hour is 9:39.

Fr.  gcc 7.  7.02@10:57/134.  Felt tired.  Warmer.  64 degrees.

Sat.  gc 5.  4.79@54:50/11:27/132.  Light rain 61 degrees and windy.  Tropical storm.  Little sleep and didn't run until 11:40AM waiting for a break in the rain.

Sun.  gc 8.  7.91@1:29:03/134.  64 degrees light rain off an on.  The old out and back.  Slept better last night.  Got out a bit late at 10:20.

Total:  43.97.  8h7m.  5371 calories.

Weight.  185.8, 185, 183.6, 182.8.  mean = 184.3.

BP.  last 3. 110/60/57.  Had a 104/50 I retook an threw out.  Had a 112/55 in there this week.  After being told I had high blood pressure found myself googling about low blood pressure.

ARHR 55 bpm.  Kinda high this week. Haven't been good about wearing to bed.  Also stress and lack of sleep.  HRV been low all week and watch says I'm "straining."

Amazing to me how 19 continuous minutes of moderate running is so much harder on me than the 6x800s at a higher average pace.  Focused on running bouncier on the easy runs.  Like jogging in place.  I'm pretty sure my jacked up left shoulder is affecting the swing of my right leg, which makes sense.  Hopefully I can get this thing fixed.    Want to focus on "running" -- i.e., muscles and tendons -- this go around. I think the drills I did before my PRs aren't a coincidence. I like this easy interval method as a way of getting more "fast" running in without a lot of recovery required.

I'm thinking of doing something like Hanson's strength and tempo (MP) with the longer sat/sun runs but breaking up the Tue/Thu into intervals, recognizing I'm an old chunk of coal.  Something like 800s at HMP on Tuesday and miles at MP on Thursdays.  Then 90 minute runs Sat/Sun with the Sun run growing to 3 hours and alternating with 90-2h.  I don't like having a single run be a big fraction, but will need to do that in the final marathon block.