Sunday, November 18, 2012
Bad news Friday. Our lakes water temperture is now below 50F. That means no more sculling in singles and we need to go out with another coach in a launch boat -- just in case the boat tips. That means much less rowing until the water warms up to above 50 F.
What have i been up to since Tuesdays Threshold Run
Wednesday Rest Day
Thursday I was going to do my 14 mile run, first 12 easy last 2 moderate. However I started running in my hilly neighborhood and got discouraged and decide to wait a day and run the 14 mile run in Forest Park, its got some hills, but is nothing as steep as where I live. So 4 easy hilly miles
Friday 14 miles at Forest Park St Louis, First 12 easy, I used 40 sec run/ 20 sec walk. My average pace at the end of the 12 miles was 11:32. Then there were those last two miles that were suppose to be moderate. My thought was to keep the same intensity run, but drop every other walk. That gave me a 1:40 run/ 20 sec walk Pace for those last two miles was 10:00 and 9:48. Forest Park has a trail around the park that measures about 6 miles. There are actually two paths a hard path the was designed for bikes and such and the softer gravel trail the is designed for runners and walkers. I mostly was a good runner and stayed on the soft trail. You know from the crunch, crunch of the gravel that you are losing some speed as you go that final 9:48 mile I switched to the hard surface to run back to my car.
In the evening I went to rowing practice 3 sets of calisthenics 16 of each. These include sit-ups, push-ups, squat thrusts, jumpies, lateral lunges, jumping jacks. In between the calisthenics we erged, indoor rowing, we did 5x(2min with 4 min rest intervals) the 2 minutes were hard 500 m pace pieces.
Saturday. Out in a double sculling boat. We had equipment issues and just did 4k.
Sunday morning Rowed in a quad sculling boat. did 10 k.
Afternoon I did my threshold run for the week with my husband. It seemed the best run to move to the week and and do with him. 1 mile easy, 2 miles at my half marathon pace, 1 mile easy, 1 mile at 10 k pace, 1 mile easy.
Two issues with this run. My husband is not the best at pacing and we did have some hills. For all of mile 2 I was quite a bit behind him trying to keep us at the right pace. I knew we had uphills from 1.7 miles to 3.2 mile
Ratio used 1 min run/ 15 second walk
My HM pace is 9:17, my 10 k pace 8:47
mile 1 pace 9:56 elevation gain 57 feet loss 89 (easy)
mile 2 pace 9:02 elevation gain 74 feet loss 0 (gain all in the last third of a mile) (goal 9:17)
mile 3 pace 9:08 elevation gain 120 feet loss 0(goal 9:17)
mile 4 pace 10:35 elevation gain 19 loss 48 (easy)
mile 5 pace 8:32 elevation gain 25 loss 175 (goal 9:47)
mile 6 pace 10:03 elevation gain 16 loss 52 (easy)
So I had quite a bit of help when I need to hit the 10 k pace but the half marathon pace with the hills were a challenge. We actually got some more water which meant a bit more walking in mile 4