another week, another sixty miles
Sep. 15th, 2013 04:16 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
ilanaramaYep, I'm nothing if not consistent. (Which I've found to be really important for the marathon; consistent high-ish mileage especially leading up to the race is a real predictor for me. So if I can manage to keep this up and not get injured, I'm going to have an awesome race. *knocks wood*)
Monday - 8.2 miles on the trails at 11:27 avg pace, a little slow, but felt good. 8x10 hill sprints. Last trail run for a while as it rained the rest of the week!
Tuesday - 6x0.5mi with 2 min recoveries. Felt much better than previous times, able to keep jogging on recoveries. Probably due to the cool and drizzly weather rather than me, though! Avg interval 6:51.8, avg interval HR 155.5 (81%WHR), avg max HR 160.6 (86%WHR), avg recovery pace 10-something, much better than previous - no blow-ups (finishing a work interval and having to walk). Total run 10.2 miles.
Wednesday - Easy 11.2 up a hilly road and back down. The rain let loose around 3 miles in, but it felt good. Average pace 9:08, average HR 130 (60%WHR).
Thursday - Easy 6.5 miles on the river path. Average pace 9:08, average HR 130, just like yesterday. 6x10 sec hill sprints at the end.
Friday - Easy 4.1 miles on the river path with strides. Average pace 8:36, average HR 138 (67%WHR), see what tapering does?
Saturday - Run for the Wine 10K race plus another 1.6 miles of warm-up and cool-down-to-take-mud-photos. Something I didn't mention in the RR (I should go add it) was that my HR average was 160 (86%WHR), for the last 30 minutes averaged 162, and for the last 10 minutes averaged 164, maxing out at 166 or 91% of HR reserve (working HR). So even though my average pace was just under 8 minute miles - slow for a 10K for me, the same as in my PR marathon - the effort was the level I would expect for a 10K.
Sunday - 12 easy miles on the river path, 9:18 pace, 127 average HR (58% WHR).
Total distance 60 miles in 7 days of running. Whew!
ETA: sorry about the bad formatting! All fixed now.
Monday - 8.2 miles on the trails at 11:27 avg pace, a little slow, but felt good. 8x10 hill sprints. Last trail run for a while as it rained the rest of the week!
Tuesday - 6x0.5mi with 2 min recoveries. Felt much better than previous times, able to keep jogging on recoveries. Probably due to the cool and drizzly weather rather than me, though! Avg interval 6:51.8, avg interval HR 155.5 (81%WHR), avg max HR 160.6 (86%WHR), avg recovery pace 10-something, much better than previous - no blow-ups (finishing a work interval and having to walk). Total run 10.2 miles.
Wednesday - Easy 11.2 up a hilly road and back down. The rain let loose around 3 miles in, but it felt good. Average pace 9:08, average HR 130 (60%WHR).
Thursday - Easy 6.5 miles on the river path. Average pace 9:08, average HR 130, just like yesterday. 6x10 sec hill sprints at the end.
Friday - Easy 4.1 miles on the river path with strides. Average pace 8:36, average HR 138 (67%WHR), see what tapering does?
Saturday - Run for the Wine 10K race plus another 1.6 miles of warm-up and cool-down-to-take-mud-photos. Something I didn't mention in the RR (I should go add it) was that my HR average was 160 (86%WHR), for the last 30 minutes averaged 162, and for the last 10 minutes averaged 164, maxing out at 166 or 91% of HR reserve (working HR). So even though my average pace was just under 8 minute miles - slow for a 10K for me, the same as in my PR marathon - the effort was the level I would expect for a 10K.
Sunday - 12 easy miles on the river path, 9:18 pace, 127 average HR (58% WHR).
Total distance 60 miles in 7 days of running. Whew!
ETA: sorry about the bad formatting! All fixed now.
(no subject)
Date: 2013-09-16 12:40 am (UTC)I wish you luck with the race.
Are you running anything between now and the CIM?
(no subject)
Date: 2013-09-16 09:38 pm (UTC)