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Training Journal: 6/25 - 6/27/2012

Wednesday, June 27, 2012

Taper (Week 2 of 3)

Target mileage reduction: additional 25%
Previous Week's miles: 49
Last Week's miles: 32
This Week's target: 24
(Note: HRR = Heart Rate Reserve, which is Max HR - Resting HR)

Monday: Rest

Tuesday: Marathon Rehearsal
Distance: 5 miles
Intervals: :40/:10
Target Pace: 10:30

Tuesday: Actual
Shoes: Vibrams FF "Seeya"
Distance: 5 miles
Intervals: :40/:10
Splits: 10:15 / 10:15 / 10:25 / 10:25 / 10:37

Notes: I decided to see if I could counteract "short run brain" by setting a very low heart rate alarm. I chose 124 (54% HRR, 67% Max HR). It worked. Even though the alarm never actually went off, knowing that it was set low, my brain slowed me down, and I easily hit my target pace for the Missoula Marathon. By mile 3, I had settled into a very comfortable rhythm with this run/walk interval, which was the primary goal of this rehearsal run.

There were other signs that the taper has had some effect. I was sitting in front of my locker getting stuff ready for the run. I glanced at my HR monitor and saw that it was 61. Even after walking for a half mile in the early part of my warm up, it had only gone up to 70. For most of the run, it stayed between 118 and 122 (49% - 52% HRR; 64% - 66% HR Max)

Wednesday: Recovery Run
Distance: 4 miles

Wednesday: Actual
Shoes: Vibrams FF "Seeya"
Distance: 4 miles
HR Alarm: 122 (52% HRR, 66% HR Max)
Splits: 11:10 / 10:10 / 10:14 / 10:15

Notes: I wanted to keep it very easy so I set my HR monitor alarm. I was very thirsty during this run -- I had drunk 16 ounces by the end of the second mile and almost 30 ounces by the time I finished. I had the same problem the last time I ran in the afternoon. It makes me suspect that I am not drinking enough during the day. Especially since, with the low heart rate, I wasn't sweating that profusely. My calves felt just a little tired. I think I need to cancel one of my hard workouts this week and take an extra day of rest. Probably tomorrow.

Thursday: Rest
(cancel Tempo Run
Distance: 4 miles)

Friday: Hills
Distance: 4 miles

Saturday: Rest

Sunday: Long Run (Marathon Rehearsal)
Distance: 7 miles
Intervals: :40/:10
Target Pace: 10:30
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Member Comments About This Blog Post
    Good idea to cancel tomorrow. You can practice hydrating for your Friday run.
    1937 days ago
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