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Training Journal: 01/07 - 1/13/2013

Sunday, January 13, 2013

Weekly Miles: 33:03


Time: 60 min
HR Alert: 125 (68% HRM)
Location: West Rim Route
Distance: 5:26
Ave HR: 125
Ave Pace: 11:24

Splits: 10:38 / 11:31 / 11:32 / 11:48 / 11:33 / 11:19

Notes: I'm getting a lot of practice running in cold, rainy weather. Low 50's today, light to moderate rain. Guess where the longest hill was :-)

Time: 60 min
HR Alert: 135 (73% HRM)
Location: West Rim Route
Distance: 5:72
Ave HR: 134
Ave Pace: 10:29

Splits: 9:45 / 10:34 / 10:46 / 10:27 / 10:48 / 10:38

Notes: Since I am running a Half Marathon on Sunday, I decided to run at a higher heart rate today to prepare for the race. I won't be tapering for the race, but I will be running it at a faster pace (I hope) than I have been running for the past month.

Time: 60 min
HR Alert: 135 (73% HRM)
Location: West Rim Route
Distance: 5:67
Ave HR: 133
Ave Pace: 10:35

Splits: 9:58 / 10:31 / 10:54 / 10:53 / 10:44 / 10:26

Time: 30 min
HR Alert: 145 (79% HRM)
Intervals: :40/:10
Location: Ledge Mountain
Distance: 3:19
Ave HR: 139
Ave Pace: 9:25

Splits: 9:22 / 9:11 / 9:48 / 9:02

Notes: A little race tune-up. I had the heart rate alarm on, but I used the Gymboss to determine run / walk. The alarm went off occasionally towards the end of run segments.


3M Half Marathon
Distance: 13.19 miles
Time: 2:04:31
Ave HR: 146 (79%)
Ave Pace: 9:26

Splits: 9:42 / 9:37 / 9:28 / 9:30 / 9:25 / 9:36 / 9:34 / 9:34 / 9:23 / 9:06 / 9:25 / 9:26 / 8:57 / 9:24

Notes: I will confess that I really didn't feel like running this race when I got up. It was cold, windy, and very early (the race started at 6:45 am in the dark). I didn't sleep very well last night, although that turned out not to be a problem, and I had some GI issues before the race, which also did not cause problems in the race.

But once I started running, I felt really, really good. I felt great! I had my Garmin set to the "lap screen" which showed current mile stats, but I didn't really look at it very much. I just ran comfortably at what felt like a moderate pace. I never felt like I was pushing myself excessively.

I couldn't see elapsed time on this screen and didn't switch to that view because I didn't want to get too ambitious, since I hadn't tapered for this race. But I knew from glancing at the lap times, that I was running sub-10 minute miles in the early part of the race. I wondered how long that would last. I decided not to force it. If I needed to slow down, I would.

But I never felt the need, and in fact my fastest mile was mile 13. And that one had a fairly good sized hill. So I have improved my HM PR by 10 minutes (previous best was 2:14 set in last year's race) without doing a single 800 workout.

My predicted HM finish based on my last MM was 2:05:53. Looks like I may need to do a new MM.

Member Comments About This Blog Post:
WALKINGMAMMA 1/14/2013 2:47PM

    emoticon emoticon

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IFDEEVARUNS2 1/14/2013 2:35PM

    Awesome! Your method is certainly working.

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TRILLIUM22 1/14/2013 11:48AM

    Great job, You did not do a single 800 but you sure did a ton of work on your speed. Great job all that hard work really looks like it paid off.

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FUNFROG79 1/14/2013 10:48AM

    Fantastic! Congrats! Hard work=success! emoticon emoticon

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MIRAGE727 1/13/2013 11:23PM

    I'm always inspired when I see your training schedule, Catherine. Outstanding and thank you for sharing!

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JASMINELOU 1/13/2013 9:49PM


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JUNEPA 1/13/2013 4:45PM

    Great race on so many fronts, feeling great running, running relaxed and letting your hard-worked-for superb fitness shine through, a PH and a PR woo hoo !!
emoticon emoticon

And I think that while that was a PR, it wasn't close to what you are capable of had you gone for a PR.

What were the race conditions like?

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HALFFAST 1/13/2013 3:43PM

    Fantastic!! I've found that the runs I don't really feel like running usually turn out really good!

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STRIVER57 1/13/2013 3:18PM

    wow (again). but the MM predicted time is incredibly close to your actual time, those negative splits are astounding. well, i find those splits astounding, even the first half ones. what i wouldn't give ... hope your computer can be saved!

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NATPLUMMER 1/13/2013 3:03PM

    Awesome race!!
Great running week :-)

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RG_DFW 1/13/2013 3:00PM

    Nice going

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SEABREEZE65 1/13/2013 2:46PM

    Nice week Catherine!

And great race! Congratulations on the PR.

You may not have done any 800s, but you trained "hard" for that California marathon. It definitely shows.

Comment edited on: 1/13/2013 2:47:28 PM

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DLDROST 1/13/2013 2:40PM


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