Sunday, February 24, 2013
Total Miles: 37.63
Distance: 4 miles + 4 x 8" hill sprints
Location: Gym Track (treadmill for hill sprints)
Ave Pace: 10:30
Splits: 11:18 / 10:22 / 10:21 / 10:13
Notes: My goal today was to maintain an easy pace and test my recovery. I did not look at my pace until after the run. I was pleased to discover that my legs felt great, not at all heavy or tired. After warming up during the first mile, I fell into a relaxed, easy pace. I did this run right after my strength training session. The hill sprints also went well.
Distance: 8.17 miles
Location: West Rim Route
Splits: 19:55 / 10:47 / 10:55 / 10:26 / 10:34 / 10:53 / 10:32 / 22:15
Notes: I felt a little more tired today. That's no doubt a combination of running outside on hills, running farther and having no recovery day prior to the run. But still, it didn't feel that different from usual. I did fall asleep quickly last night and think I probably will tonight as well.
It was a grey day on the verge of rain. Temps were in the upper 50's. There was some wind.
Distance: 9 miles
Location: Gym Track
Free form (5-9)
Ave Pace: 9:57
Splits: 10:55 / 11:00 / 11:05 / 11:27 / 9:18 / 8:58 / 9:01 / 9:01 / 8:50
Notes: This was an interesting and somewhat surprising run. I wanted to keep it easy, so I started with :30/:30. I was thinking that 11:30 miles would be a good target. The first mile was a little faster than that, so I cut back to :20/:30 -- and slowed down 5 seconds. So I cut back again to :15/:30 -- and cut back another 5 seconds. I began to realize that, with all the walking, I was unconsciously pushing the run speed when I did run. And that was starting to tire me (see 11:27 in mile 4). I hit my informal target in mile 4, but not for the best of reasons.
So I decided to reverse the strategy from mostly walking to mostly running -- but very slowly. I thought psychologically I would be more likely to slow down if I knew that I wasn't going to take any more walk breaks than I needed. So I set off in mile 5 at what felt like a very, very easy pace, similar in feel to what I was running in my low heart rate runs. With that pace, I didn't need to walk very frequently, usually about every two laps which would be 5 walk breaks to a mile. They were also short. Yet, despite the average pace, those last 5 miles were less tiring than miles 3 and 4 where I was running hard when I ran (even though the duration was brief).
Interesting. After the first 4 miles I was thinking I might not make it to 9. Yet once I switched to the much slower, longer run segments, it not only wasn't a problem, I felt like I could have kept going. We'll see what my legs think tomorrow. I did foam roll before I went home.
Distance: 7.35 miles, including 5 x 1' fartleks
Location: West Rim Route
Ave Pace: 11:03
Splits: 11:21 / 11:32 / 11:03 / 10:58 / 10:48 / 10:40 / 10:59
Notes: It is certainly easier to slow down running outside in the hills. Plus I was probably still feeling yesterday's run a little, although nothing terribly obvious. It was a beautiful afternoon for running -- around 60, reasonable humidity, scattered clouds, some breeze. I am looking forward to a rest day tomorrow, then 11 miles on Sunday to close out a 37 mile week post-marathon.
Distance: 11.28 miles
Location: West Rim & Ledge Mtn Routes
Intervals: see Notes
Ave Pace: 10:20
Splits: 10:00 / 9:54 / 10:00 / 10:12 / 10:10 / 10:27 / 10:10 / 10:20 / 10:50 / 10:49 / 10:36
Notes: I had originally planned on running this one on the lake trail. But I waited too long and when I got there, not only was there no parking, there were lines of traffic looking for parking. So I drove back home to run in the neighborhood. Since I hadn't taken a lot of water with me because there are plenty of drinking fountains along the trail, I stopped by my house to get more. It's a good thing that I did because I drank every drop that I took. It was getting pretty warm by the end of the run and I seemed particularly thirsty today. Maybe the wine dinner last night had something to do with that.
It was mid day by the time I started running. It really was a nice day, upper 60's when I started, mid 70's when I finished. The air was cool but the overhead sun was warm. It didn't bother me too much at first, but in the last few miles I could feel heat radiating up from the black top street I was running on. That's when I decided to slow down :-)
I felt pretty good up until the heat started getting to me around mile 9, then I started tiring fairly fast. Or maybe the heat started getting to me because I was tiring -- at any rate the last 3 miles weren't as much fun as the first 8.
I ran free form intervals for the first 2 mile, just running a very easy pace and walking when the spirit moved me. In mile 3, I used the Gymboss, set to 1:00/:10. Those intervals felt very much like the free form intervals I had been using, and the resulting pace agrees. About a quarter of a mile into the 4th mile, I was a the base of a long uphill stretch (a little over a half mile). I decided to switch to :30/:10 for that climb, then at the top, I switched to 1:00/:15 and stayed with that through mile 8.
At that point, I was getting tired, and since I have a run scheduled for tomorrow, I thought it prudent to slow down. I set the intervals to :30/:30, although I did skip a lot of walk breaks, so 1:00/:30 was probably closer to what I actually did. So we'll see how I feel tomorrow.