weeks of 26 Nov and 4 Dec

 Bleh.

Week of 20 Nov.

• easy 5.5 @10:16/134
• no run
• 8.25 usual 6x800 EIM route.  @9:43/141
• easy 5.5 @9:55/135
• easy 5 @ 9:57/135
• 10.2 burke lake.  lap one 45:03 (9:51/135).  lap two MP 41:39 (9:07/151) picking up at end.  1 mile jog. This really wiped me out
• recover 5.5.  10:53/130

Total 40.0

Week of 4 Dec

• easy 5.5.  10:32/132
• off
• 8.25 usual 6x800 EIM.  10:07/142.  way slower and higher HR than last week
• recovery 4.8.  10:44/130.
• off.  (doctor, didn't want to screw up blood work)
• 9.3.  4x spillway to trail head hill.  10:42/140.  When I did this a month ago it was 10:25/139.  and I ran 9.4 the next day.
• easy nbhrd 5.  10:44/131.

Total. 32.8

Really fallen off the wagon.  Weight was 185 yesterday and 183.6 so gain a couple of pounds (was in the 181 to 182 range).

The faster easier paces the week of 20 Nov were too fast I guess and just 5 miles at MP took way more out of me than the EIM intervals.

Need to work myself back to where I was.  You are where you are.  Planning to alternate *recovery* 5 with EIM sessions.  Get back to my typical 5.5@10:30/132 recovery runs or even slower.  Should probably slow the EIM intervals, too.

week of 20 Nov

 Very light week except the race.  Tapered a bit.  Missed monday leading up for lack of sleep and a little niggle near my heel.  Felt better safe than sorry before race.

Super happy with race - 5 M in 38:25.

Was pretty fried that day and the next.  Didn't run Friday.  Easy Sat but HR still a bit high.  135 vice 133 for usual 10:30 pace for easy 5 miler.

Sunday was going to do two laps at Burke Lake but tired after one and bagged the second.  Kinda grooved at 10:00 pace and kept that regardless of HR.  Was 136 average which isn't terrible.

Total. Only 5 runs totalling 21.3 miles.  @9:43/140 including race - 5 miles in 38:25.

Alexandria Turkey Trot 5M

 

Flat course and perfect weather except some wind.  This shows 16 mph pretty much along the long axis of the race. It didn't feel nearly that bad to me, but I think it had an effect.  Miles 2 and 5 had the tailwind and 5 was 7:37 compared to 7:41 despite feeling like I was fading at the end.

These splits are based on garmin which read long (5.04) and gave 7:37 pace vice overall 7:41, so subtract ~4 sec/mile.

Mile two was the fastest despite including a stop to tie my shoe :-)  Mile 1 had the usual zig-zagging through traffic but was OK about half a mile in.

Super happy.  Was planning to go out at 7:45 with the hope of maybe getting to 7:40 pace, which is equivalent to ~1:20 for 10 miles which is my goal for Cherry Blossom.  So basically got there (and definitely would have without the shoe stop!).

1:20 is because I ran just under 1:20 before running my first (sort of) sub 4 marathon.  (4:00:03 officially -- ouch -- but no chip time -- was 3:59:56 on my watch).

Weighed 181 this morning and used to race at under 165, so long way to go there and opportunity for improvement.

week of 13 Nov

 

Up and down week.  Was going to do 4x hills on Sat 18 Nov but felt off. Did easy instead.

Sunday decided to go to track to try my fast shoes (speed 3s) at at least race pace before turkey trot. 

 Meant to do 6x400 EIM (w/ 400 jog) which would be 1:48 to 1:55 for 48-minute 10k.  First as planned in 1:55, then the rest 1:53, 1:50, 1:46.6, 1:45.6, and 1:41.0.  Max HRs 157, 162, 168, 170, 170, and 178.  Don't think I could run 400 much faster than the last one but wasn't aerobically challenging.  HR recovered pretty nicely.  Generally down to ~141 on the jog (~11:20 pace) except 146 between the last two.

Jog home was fine and not like the old days track runs where HR stays high during cooldown.  10:01/137 on way back.

Would very much like to run a 5 miler at equivalent to 10 miles @8:00, which would be ~7:40 per mile.  Very ambitious to think about 24 per mile faster than a 10k a few weeks ago. Would be counting on better weather and shoes.  Will just run and see what happens.

Week:  48.1 miles @10:10/134.

weeks of 30 Oct and 6 Nov

 

Ran every day but Mon after race.

Week of 30 Oct 

39.2 miles.  10:16@135 bpm.  4739 calories.

Did 8.25 6x800 EIM on wed after race and otherwise easy that week.

Tried speed 3's on that tuesday.  5.5@10:36/129 first time and then 5.5@10:01/132!!!!  Holy cow.  29 secs/mile faster and 1 bpm lower than my reliable 5.5@10:30/133bpm.  47.60 effective vo2max per runalyze compared to usual 44.4.

Week of 6 Nov

50.0 miles@10:48/133.  Started off with decent 5.5@10:15/133 in speeds 3s.  Tues was terrible. Heart rate high and ended up walking most of way home thinking I was off.  Felt off most of week.  5.5@10:40/135 friday.  Took allegra (I think it's the leaf mold) and then felt myself on saturday and sunday.

Ran a new Saturday run I've been thinking of.  Do 4x up the steep incline from spillway to top of trailhead (with a flattish part in middle).  Want to build strength.  Ran  with speed 3's because it was wet and kinvaras have no grip.

Sunday did 9.4 (augmented old gc 8) and happened to give me 50.0 for the week.  Run was old reliable 10:30/133 bpm in the kinvaras.  In away better than the usual 5.5 because longer, but also has some more flat in it.  Legs were very tired and felt like I started 4 miles into my long run, which is kinda what I expected following the hill.  Also woke up hungry at 4am and didn't eat.  Wasn't intending it, but maybe glycogen depleted?

Wish I'd figured out the leaves in 2008

I've suspected I had some allergy because my running always fell off a cliff in November.  My PR marathon was Sat after thanksgiving and I remember lamenting how great my Oct workouts were and though maybe even 3:05, but instead workouts tanked in Nov and hung on to get the 3:15 BQ.

Of course maybe I'm wrong.  (Also some of the runs above are after taking Benadryl the night before.)

Think I'll keep on Allegra through November.

The Plan

I really like this Tue/Th 6x800 and am going to add the Sat 4x long steep hill.  Then maybe increase the Sunday long run (eventually) for the marathon.  Might start swapping in "speed" or parkruns on Saturday.  Just ride getting stronger until diminishing returns.

week of 23 Oct - 10k 50:06

Tapered fort the race.

Mon.  easy 3.3@10:20/133.

Tue.  6x800 EIM.  8.23@10:08/140.  36 degrees. Felt great.  performance +6.  First 0.5 rep was 7:21 pace.  Wish the race were this day.

Wed.  recovery 4.8 @10:36/130

Thu. gcc 7.0 easy with 30' pickups @10:14/135

Fri.  easy 5.5 @ 10:30/133

Sat.  easy 3.3@10:46/133

Sun.  10k race.

Weight was 184.0 race morning.  Guessing being fresh means more glycogen and associated water?

It was quite warm and humid.  66 at the start and very humid. 87% humidity.  At least it was cloudy.

Wanted sub-50 at a minimum.  No 5k sign, but from my 3 mile split at the 3 mile was 23:56 and with 8:05 pace that would be 24:49 at the 5k.  I was redlining and kind of gave up in mile 6 and ended up at 50:06. The steep uphill to the memorial was rough.  Grade adjusted pace was 7:50 but it was 8:40 actual.  17 sec positive split isn't terrible and first two miles are easiest.  Flat and you can get in a groove.  Not a flat race, but reasonably fast.  The hills are gradual except the steep uphill at the end.

Garmin was off, giving 6.28 vice 6.22.  Splits were (missed my 1 marker).  GAP is grade adjusted pace per garmin's optimistic miles.  Gives indication of evenness of splits adjusted for hills.

2. 15:46.  7:53.  GAP 7:47.   AHR 161.  MHR 173.

3. 23:56.  8:10. GAP 7:58.  AHR 170. MHR 174.  Might have been bad on tangents.

          5k.  assuming 8:05 pace.  0.11 * 485 + 23:56 = 24:49.

          4. 32:02.  8:06.  GAP 7:57.  AHR 172. MHR 181.  Was grooving and saw 181 and hit the brakes!

         5. 40:02.  8:00.  GAP 7:59.  Welcome net downhill.  AHR 173.  

         6. 48:12.  8:10.  8:09 GAP.  Gave it up here and knew it.  Very bad.  Was running with someone and could have stuck with them but didn't want the pain.

         6.22  50:06.  8:40/mi!  7:50 GAP!  Up the very steep hill to the memorial.  Didn't have enough in the bank to survive this and get under 50.

Hearts rates.  161/173(2), 170/174, 172/181(!), 173/177, 174/179, 177/179.  Overall avg 169.

Really disappointed in myself in giving up in the last mile and missing sub-50 by 7 seconds.

Total  38.4 miles @9:59/139.  First week under 10:00.  4619 calories.  10k race in 50:06.

BP last 3:  120/71/55.

week of 16 October

Mon. 5.5 recovery @11:03/129

Tue.  6x800 EIM CCT 8.25@10:24/138.  Ran these a bit easier as I think I've been doing faster than prescribed and want to make sure I'm recovering.  Still first was 8:07/mi with 144AHR/154MHR.

Wed. 5.5 easy @10:34/132

Thu.  6x800 EIM CCT 8.25@10:26/139.  again relaxed.  first @7:57/145/158.

Fri. 5.5 easy @10:30/133.

Sat.  2x1600@7:45, 7:34 with 400 jog between.  Then relaxed 400 in 1:59 just to get pace sense.

Ad hoc track run.  8 days from 10k. Wanted to go to track and get an idea of where I am, but nothing crazy.  Also wanted to confirm track resurfacing was done. It was, thankfully.  Kinda thought I'd do 5 min/k by three or four with shorter rest than the EIM, but not that short.  maybe 400 jog.

Also picked a random running book off my shelf and it had a schedule for a 49-minute 10k that had 2x mile @7:45.  Hmm.  Just decided to play it by hear.

Jogged 1.5 mile to track.  1600 in 7:45.  max HR 168.  AHR 160.  jogged 400 in 3:08 walking first :30.  1600 in 7:34/MHR 173/AHR167.  Easily felt I could have done another couple.  (Looked at book when got home.  Was supposed to do 800 jog.)

Wanted to see how 8:00 pace felt. Switched to track mode (duh) and did 1200 jog (10:25 pace), 400 in 1:59, and 400 slow jog (11:20 pace). MHR was 161 on the 400.

Sub-50 seems very doable and maybe should go for more?  Runalyze says 47:43, but it was probably too ambitious for my 5k.  49 seems about right, but will be crowded and probably not much chance to warm up.  Will probably go out at 5min/k and try and pick it up.  Have to leave a little pad for the steep uphill at the end.

Sun.  8.6 easy on CCT-g.  @10:31/133.  picked up 30' each mile.  easy pace getting naturally faster.  Cognizant of using right glute and noticed some welcome pronation on right foot.

Total: 48.7 @10:27/135.  5871 calories

Weight:  182.3 (n=3)

week of 9 Oct

 Plan was roughly to try and do 5.5 on MWF and the 6x800 EIM on Tu Th and then something totally around 20 between Sa and Sun and get to 50 this week.  Pretty much how it played out except I did only 2 on Wed because life.  I also decided to see if I could get away with 10x400 on Sat and then a longish run on Sunday. I did. I can't get over how easy it is (even at my advanced age) to recover from the easy intervals.

Put together a new functional trainer on Saturday so maybe some strength training in my future?

Mon.  recovery 5.5 @10:56/129

Tue. usual 8.25 EIM 6x800 with hills last 3.  8.2@10:23/128.

Wed.  recovery 2.1@11:17/125.

Thu.  same 8.25 EIM 6x800.  8.2@10:28/138.

Fr.   easy 5.5 @10:31/134.

Sat.  10x400 EIM.  7.4@10:19/142.  Last was weird as I hit a stop light and looped through a parking lot to get to 0.25  Some steep hills.  7:29, 7:26, 7:33, 7:30, 7:22, 7:33, 9:28 (GAP 7:37), 8:05 (GAP 7:40), 8:32 (GAP 7:52), 7:50 (couldn't quite squeeze in).  Might change to do this on the 8.25 or maybe on the track if it's back open.  Steep uphill was highest HR -- 160 AHR/174 max.

Sun.  13.3 long easy w 30' surges each mile 10:56/134.  2h25m.  felt the left knee the tiniest bit (not even a niggle) and stopped to stretch a couple of times in the last few miles.  Wondering whether this was worth it at this pace, but it was after a new session and didn't want to risk faster.  But I think this was right.  Duration definitely adds another stress.

Total:  50.3 - first week over 50 over 50 :-).  8h55m.  10:39/135 average.  6163 calories.

last 3 BP:  122/69/55.  Really poor sleep this week.

Weight. 182.6 (n=5).

Running a 10k in 2 weeks.

weeks of 25 Sept and 2 Oct

Week of 25 Sept

• nhrd 3.  3.3@10:56/.  early work thing.
• treadmill 1.  very little sleep
• CCT-g 8.6.  6x800 EIM.  8.63@10:45/141
• svbgc 5.5.  5.56@10:39/132
• CCT-g 8.6.  6x800 EIM 8.63@10:35/141
• svbgc 5.5.  5.52@10:41/134.
• burke lake 3 lapper.  13.74@10:30/142.  Stopped each lap for gatorade in car.

total 46.33 miles.  8h16m.  5738 calories

weight:  183.8 (n=6)

EIM intervals seeming having a magical effect.  Switched from out and back route where all 6 flat to a loop where first 3 flat.  4th steep uphill.  5th rolling hills, and 6th uphill, but not as steep as fourth.  Getting much stronger.  Feel good the next day and doing every other day almost -- but not quite -- sustainable.

Did longest long run.  Abs very sore and kept me up.  It's upper abs.  I don't think I was using them before and maybe not every.  Shoulder improving and trying to keep from artificially raising it while running. Effects right hip and leg lift.  Lifting right knee straight up pulls left shoulder don't and make pains and tightness clear.  Been working on balancing on one foot which has strangely helped stretch shoulder.

Week of 2 October

• Rest.  Sore and raining.
• gc 5.  4.8@10:44/132.
• hv-CCT-g 8.25. EIM 6x800.  8.24@10:28/139.  Modified route to do first on road because it's too dark.  Did this without a headlamp and required a lot of concentration with strong moonlight shadows on trail.  First one was 7:48/46 AHR/158 MHR.  Caught me off guard how "fast" it was.
• gcc 7.  6.98@10:26/133.
• hv-CCT-g 8.25. EIM 6x800.  8.23@10:15/140.
• CCT 7.7.  7.78@10:28/137.
• burke lake 2 lapper.  Felt like going a little faster and kind locked into 151 bpm on second lap, which climbed a bit.  9.13@9:53/145.  First run under 10:00/mile.

Total.  45.15.  7h46m.  5566 calories.

weight:  183.3 (n=5)

Really feel like I've turned a corner.  Focus of faster long runs is strength/muscular endurance.  Thinking of treating sat/sun as a block for steady longer runs.  Then EIM on Tue/Th.  Wasn't really ready for EIM on Tue after faster 3 lapper on Sun.  Maybe do longer run on Sat.  Thinking of alternating and even split like 9/9 and unbalanced 14/5.  Eventually do something like Hanson's wekeends.

In that model, EIM replaces the strength and tempo.  A lot less continuous instensity.  Eventually probably do miles instead of half miles on thursday subsituting Hanson's MP runs.   (Like the 2k intervals in EIM but cut down to 1600.)

Trends

Really dramatic improvement lately it seems.  Mileage has been level but more "quality" with EIM and more steady pace long runs.    I've been doing more static stretching and balance exercises, which I think has helped to a surprising degree.  Weight loss has leveled off.  Probably going to need to change something up. Better diet (hard) or more mileage.  Maybe strength training could help?

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.

week of 11 Sept

 Activities

Mon. TM 3.24@10:58/126.  Really 12:00/mile.  Raining.

Tues.  CCT 9.5 EIM 6x800.  9.53@11:23/136.  9:21/158 max, 9:05/157, 9:01/159, 8:51/158.  9:01/167(avg 154).

Wed.  gc 5.  Recovery.  4.79@12:05/125.

Thu. gcc 7.  Did EIM 9x400.  (could barely squeeze in 9 in the distance).  Hilly route so downhill pretty easy.  Pace/Grade adj pace/max HR: 

8:34 8:17 163
8:10 8:32 151
8:36 8:29 158
8:06 8:20 154
8:10 8:05 166
8:10 8:22 163
8:30 8:16 161
8:04 8:01 166
8:01 8:06 166

Fri.  Lake A bench out and back.  6.87@11:08/130.  Easy jog out to bench.  Sat a bit and looked at lake.  Jogged back. Gorgeous day.  55 degrees.

Sat.  CCT 7.7.  EIM 3x800.  7.7@10:52/138.  Just did 800s on the out and came back straight from Lake A.  Pace/Max HR.  9:02/160, 8:46/160, and 8:45/160.  Felt good.  Having done the faster 400s made it harder to lock into 9:00.  Wanted to go faster.  But it was cool and HRs were the same as previous 800s.

Sun.  CCT 7.7 easy.  7.7@11:26/131.  Thought about going around lake A to get 11 and make 50 for the week but was really tired.  Little sleep.  Rationalized that I want to hit 45 three times before going to 50.

Total:  46.8.  8h44m.  5592 calories.

Weight:  185.1.  up half a pound from last week.  Been more lax and enjoying ability to eat more.  185 is apparently the "fitness age" dividing line so I got half a year older since last week.

week of 4 Sept

 Activities

Recovering from parkrun in early part of the week.  biggest mileage week in "come back."

• gc 5. recovery.  4.77@12:04/129
• svbgc 5.5. recovery.  5.50@11:59/129
• gc 8.  7.89@10:57/142.  Did a 5x800 on my hilly 8 miler.  grad adjusted pace was reasonable but doesn't really capture the hills IMO.  9:25, 9:04, 8:48, 9:15, 8:56.
• gcc 7. 6.99@12:10/134.  Felt pretty miserable.  no sleep. humid
• svbgc 5.5.  5.54@11:21/132.
• svbgc 5.5.  5.53@11:25/133.
• burke lake 2 lapper.  9.15@10:45/141.  no sleep last two night but felt good on first lap (68 degrees).  felt less good on second lap (was 78 by end) and decided to do 0.5 and 1.0 aerobic intervals - 8:56 and 8:47.

Total: 45.37 miles.  8h39m.  5656 calories.

Weight:  184.6.  Weight seems to finally going down despite that I find myself eating more.

crplot just because I like them.  Today's run was the fastest equivalent marathon run (3:44:02 if I did it every day).

week of 28 August

 Activities

• Mon.  3.28@11:59/126.  Recovery.
• Tue.  Rest.  Old beagle. No sleep.
• Wed.  9.55@11:07/144.  EIM 6x800@~HMP on CCT with 2M wup and 2M cdn.  72 but super humid.  8:53 (max 161), 8:51 (166), 8:49 (163), 8:45 (165), 8:50 (171).
• Thu.  5.51@11:25/130.
• Fri.  5.53@11:00/133.
• Sat.  Fletcher's Cove parkrun 25:31.  0.86 wup, 1.22 cdn.
• Sun. 4.79@11:55/128.  Recovery

Total.  33.85 miles.  6h17m.  4250 calories.

Weight: 186.1 (n=4). Kind of a step function drop.

ARHR: 50 bpm

BP:  Last 3.  116/67.

Was hoping for sub-25, so 25:36 was a bit disappointing, but in a race environment, I think I could have come close and 68 is still warm for me.  I've been using the 52-minute line for 10k for EIM paces.  25:36 is equivalent to 53:22.

first parkrun - fletcher's cove 25:36

 Did my first parkrun today. Wanted to race/time trial a 5k to see where I was.  Debated the Donut Dash 5k race on Sunday or a parkrun on Saturday.  Race would have given me a lot of people around 25-minute 5k, but the course had at least one 60-foot hill on the loop and very slightly worse weather (I thought).  Issue with the parkrun would be having to run by myself for much it.

So, I did the parkrun and that was the case.  Really nice atmosphere - and yes, it's a 'run' not a 'race.'  Place was basically to try and go out at 25-minute pace (8:03/mi, 5:00/km) and see what happened. Yo-yo'd a bit in the opening with the traffic and trying to guess my pace. Watch was up and down (7:30 to 8:30) despite wearing a foot pod and having a straight out and back with a pretty unobstructed sky.  Overall distance was dead on -- 3.11 miles.

My pace sense must still be decent. Splits (km) were 4:59, 5:01, 5:05, 5:10, 5:16.  Dead on 12:30 at the turnaround.  I think my watch auto-paused for ~5 seconds at the beginning though.

I was totally by myself after a mile.  Abs were screaming at some point.  Kind of surprising.  Not really lung searing, just harder and harder to generate power.  HRs 162, 177, 179, 180, 180.  Max 184.  This was most depressing.  I used to average around 186 for a 10 miler and was ~174 for my PR marathon.  ~193 was typical for a 5k.  I'm hoping I'll be able to use more beats at some point.  Basically convince my brain, I'm not going to kill myself.

Anyway, I'm on the board.

5k@8:13/176 bpm.  25:36

weight: 186.2

Just a curiosity, but I find it funny that my 5k with wup (0.86) and cooldown (1.22), put me right on the 3:45 line with my other "best" training runs.

week of 21 Aug

 Activities

• Mon.  svbgc 5.5.  5.5@11:23/134
• Tue nbhrd 3.  3.27@11:33/131
• Wed.  6x800 CCT EIM.  paces.  9:04, 9:01, 8:52, 8:50, 8:46.  max HRs 160, 168, 157, 159, 160, 162.  Felt great.
• Thu.  TM 3.21@11:06/128.  Really 3 miles (5 mph).
• Fri. svbgc 5.5.  5.52@11:35/131.
• Sat.  1.73@12:36/123 outside and 3.31@11:33/127 (<5mph) on mill.  Super humid outside and no sleep.  went back and used treadmill.
• Sun.  two burke lake lap.  9.13@10:49/141. 30-sec "surges" every mile.  Felt good. 78 at end and very humid.  surges were maybe 9-9:30.  not fast -- just shake the cobwebs off.

Total:  41.1.  7h41m.  5061 calories.  Most miles in comeback.  3rd in a row over 40.

Weight 188.2 (n=5)

BP last 3:  110/63.

ARHR:  54 bpm.  only wore to bed once?

26-day running streak without really thinking about it.

Tanda has me 4:11 (I wish).  Wed and Sun run right on the 3:45 line.

Runalyze prognosis.

Garmin

Really liked the EIM interval run and the surges added to a long run seems make me less sore the next day.

Working on form a bit.  My right hip seems unstable.  Need to "bring it in" and narrow hips.

Easy Interval Method

 Got this book because I found the idea intriguing.  It involves a lot of aerobic intervals. Some of the ideas like surges in endurance runs is something I've done through trial and error.  I've been doing that recently because I found I wasn't ready/am too old for a longer moderate paced run like I did in 2011, so I added some surges into my medium long runs to get a little turnover and maybe a little higher end aerobic stimulus.

I did this again on my long run (11 miles) yesterday, with 30 seconds faster every 10 minutes or so.  Faster was only a minute per mile faster.  I also did 3x strides at the end he recommends. I did maybe 20m instead of the 100.  The books speaks more to fast runners but tries to make allowances for slower runners.

The bulk of your running are aerobic intervals on what would be your regular easy/steady days.  400s at around 10k pace  and 1000s at something north of LT pace.  There are pretty big ranges.  I wish this were described at something like 40-minute pace and 2-hr pace instead of the wordy adjustments.

Now these intervals come with very long rest so hopefully they aren't too taxing.  Equal distance jog with walking 10-30 sec at the beginning and end of the rest period.   He also recommends easing into it with only one interval session a week.  And staying at the slow end of the (very wide) range of paces, doing less reps, shortening the distance.

He also says for the 400s slower runners should reduce to 300s or 200s or run by time -- 80-90 seconds.  Same for 1000s.  Reduce to 800s or 600s or 4-5 minutes.  Total tempo + recover not more than 9-10 minutes.  (Not sure how that's compatible b/c it's supposed to be equal distance recover and 5+5 = 10 would be the same speed...)

Anyway, for me, using the 52-minute 10k (based on runalyze), that would be 5:23-5:44 for 1000 which is ~54-57:30 10k pace or about 8:40-9:13/mile.  Given the prescription to do <5 minutes,  could call this ~9-minute pace for 800.  1-hour/tempo pace for a 52-minute 10k runner is 8:30/mile per runners world's calculator. The range is also nicely close to predicted HM to M pace (8:45-9:07) or 2-hour to 4-hour pace.  

For the 400s, it's 1:55 to 2:03 per 400 which is 7:45-8:15/mile (2M in 15:28 to 5M in 41:18) so 15- to 40-minute pace.

So basically I'd be looking at 90 secs (300 m) at 8:00+/-:15 pace and 4:30 (800 m) at 9:00 +/- :15 pace.

week of 14 August

Garmin bricked my HRM strap with an update.  Got 7% in and stopped.  waited half an hour and no joy.  But it bumped me up to VO2max of 43 this week.

Activities

Mon. nbhrd 2.  2.1@11:37/131.  chiro appt.  short on time.

Tue.  treadmill 4.4@11:11/132.  wall of humidity hit me at door so ran on treadmill.  mill said 4 miles.  not sure if it's calibrated properly or footpod estimate is just off.  can't imagine my stride is *that* different.

Wed.  gcc 7.  6.95@10:53/138.  Did 6 surges on uphills.  5 were 60' and last was 90'.

Thu.  svbgc 5.5. recovery.  5.5@12:10/128.

Fri.  svbgc 5.5.  easy.  5.5@11:22/132.

Sat.  CCT Lake A 11.  10.9@11:12/137.  really good.  59 degrees!  "new" (revived) route.  with flat stretch along CCT.  Noticed that pulling in my right hip (head of femur) and bring hip up and forward engages glute and seems to free my right leg.  Did 30' "surges" every 10 minutes or so.  Kept me loose.  Surges were very gentle.  ~10:00/mi and 140 bpm at end of a surge.  Did 3x very short strides at end. 20m?

Sun.  gc 5.  4.75@11:26/131.

Total:  40.1 miles.  7h34m.  4911 calories

Weight:  189.1 (n=6)  (189.2 last week)

BP last 3 avg:  117/69

ARHR:  52 bpm.

Marathon predictions.  Tanda:  4:14:01.  Garmin 4:52:47.

Saturday's run was a tanda "equivalent daily running of a 3:45:00 marathoner," a "tanda PR."  Was 11 miles, so just need to run 77 a week at that pace and I'm good :-)  Also nudged my overall fitness number across the 4:15 line.

Predictions

Tanda:                                                       4:14:01 M

Garmin:                 26:56 5k    56:51 10k,  2:08:56 HM.  4:52:47 M.

Runalyze:    14:30 3k   24:54 5k    51:42 10k   1:56:28 HM   4:58:02 M.

The Runalyze predictions look closest to my intuition.  I'd thought if I had a prediction under 25 for 5k that I should try a parkrun or race.  Maybe soon.  Was originally planning a 10M on 24 Sept, but I think it's too early.  Same race has a 10k, so maybe I'll do that. Wanted a 10M time for CB registration, but there are so few of them especially closer to December.

week of 7 Aug

 Got over 40 this week!  No rest days.  Calf niggles gone.  Paces are coming down which creates its own stress even if HRs are low.  Resisting the urge to push the pace too often as I adjust.

• Mon. gc 5.  4.8@11:45/133
• Tue. gc 5 4.8@11:24/131.  Nice.
• Wed. gcc 7.  uptempo.  6.96@10:29/142.
• Thu. gc 5.  4.8@11:49/131.
• Fri. 4.8@11:51/131.
• Sat. svbgc 5.5.  5.5@12:00/129.  Very little sleep.  Felt off. Hard to get my HR up at first.  jogging at 115 bpm even.  Don't think it was the monitor.
• Sun.  Burke lake 2 laps.  9.15@11:00/143.  Easy first lap.  Uptempo 2nd except last 0.6 cdn.  52:20 first lap (11:26).  48:29 second (10:33)

Total:  40.7 miles.  7h42m.  calories 5101. 

Weight: 189.2 (n=6) going up this week.  187.8 at beginning and 190 at end. I blame the bag of chips my wife bought (not my eating them of course).

BP: last 3 avg.  113/67.

ARHR:  53 bpm.

Another crplots feature -- efficiency in meters/beat.  Good to see this increasing.  

week of 31 July

 Combination of calf strain, rain, and work motivated me to not run Monday or Tuesday and then take it easy wed and thu.

• Mon. Rest
• Tue. Rest
• Wed.  gc 5.  4.74@11:54/131.  Recovery.  Garmin decide my 4.79 is now 4.74.
• Thu. gc 5.  4.75@12:14/126.  
• Fri. gcc 7.  7.00@11:22/136.  7 1-minute "surges" up random hills.  High HR at end was ~160.  Thresholdish at most.
• Sat. Burke lake 1 lap.  11:16/138.  Pretty warm and humid.  Planned 2 laps but just didn't have it.
• Sun. gc 8.  7.85@11:12/140.  70 deg 100% humidity. Terrible adidas shorts and cotton shirt.  Like I jumped in a lake.  Felt pretty good.  Weight before and after.  Lost 4 pounds.

Miles: 28.9.  5h35m.  3658 calories

Weight: 188.7 (n=5).

Travel and calf strain impacting mileage.  36, 35, 33, 27, 38, 29 recent weeks. avg 33.

Seem to be solidly under 190 now.  Every weigh in this week under 190.

Paces have picked up.  Seem to have hit an inflection point where I've gone from shuffling to very slow jogging, so efficiency is probably a bit better.

Garmin's race predictor starting to move again after stagnating.  Says under 5 hrs for marathon for first time. That would put be roughly 3000 out of 3200 at Munich. LOL.

week of 24 July

 Activities

• Mon. gc 5.  4.8@12:24/132.
• Tue.  gc 5.  4.8@11:54/132.
• Wed. gcc 7.  7.0@10:39/147.  uptempo
• Thu. rest.  work.
• Fri. svbgc 5.5.  5.5@12:01/136
• Sat.  gc 8.  7.9@12:12/135.
• Sun. 7.83@11:02/142.  usual route but garmin gave me 0.05 less.  guessing b/c of stops.  tight left calf, but ran anyway. wanted to do uptempo but did a little in in certain places.  strange run.  calf got worse as I went. afraid I'll pay for this one.

Miles.  37.7.  7h18m.  4755 calories.

Most miles in current "comeback."  Feel like the calf will make me pay.

Going with my uptempo when I feel recovered plan.  Every third or 4th day as my old man body deems fit.  Back-to-back 8 milers is probably enough not to push the pace on either.

Weight:  191.8, 190.4 on Th and Sun.  191.1.  up from last week, but I think that was an anomaly.

BP been up.  average last 3.  124/73.  work stress, I assume.

RHR 54.  Was lower when I first got the watch,  51 bpm avg week of May 15th, crept up to 55 by week of 5 June and then has stayed there.