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Training Journal: 2/18 - 2/24/2013

Sunday, February 24, 2013

Total Miles: 37.63


Distance: 4 miles + 4 x 8" hill sprints
Location: Gym Track (treadmill for hill sprints)
Intervals: :30/:30
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
Intervals: :30/:20

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
:30/:30 (1)
:20/:30 (2)
:15/:30 (3-4)
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
Intervals: :30/:30
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.
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Member Comments About This Blog Post
    That is interesting about the ratios. When you walked a lot, you had to (or more accurately, ended up) ( I put put had to because it seems you were subconciously compelled to ) to run faster and(consequently) got more tired, even though one would have thought walking more would make you less tired. You have an internal pace that needs to be met and adjusts to the intervals you use. Could you have slowed your pace, or didn't that feel comfortable? Your free form 60:10 is a six to one ratio and you could run slower and be less tired and your pace was still in the 9 to under 11 minute range. Great runs.
    I see you used the treadmill for your hill training workout. I have not run much on a treadmill, but am interested to try the hill training on a treadmill and see how it feels compared to the outdoors hills I use.
    1942 days ago

    Comment edited on: 2/25/2013 10:52:08 PM
    You are always such an inspiration!
    1942 days ago
    Excellent report. You have such an aggressive schedule and are doing so well with it. You are quite an athlete!
    1942 days ago
    How can running be boring? So many intervals make running interesting!
    1942 days ago
    Another great running week!
    1943 days ago
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