Sunday, July 19, 2009

Weekly Recap: 7/13 - 7/19

Week #10 finished.

Mon- 8 miles easy @9:28 avg pace
Tues -7.42 miles - 2m w/u, the 6x3min @8:00 w 2min jog recovery, & 2m c/d
Wed - 6 mile recovery run @9:27 avg pace
Thurs - rest day
Fri - 13 mile easy progression long run @9:00 avg pace
Sat - 6 mile recovery run @9:41
Sun - Rest day

Total weekly mileage Week #10 = 40.42

6 MILE RECOVERY RUN @9:41 AVG PACE

Plan: 6 mile Recovery Run @9:45

Got out late today (12:05pm), cuz kids had karate & book club at the library, but I got it done, and supprisingly it wasn't that hot:) Temp said 82F w 50% humidity, way better than yesterday:)!! The 6 miles today were the first 6 of yesterdays long run, and my hr stayed low again, yay, I knew my HR was high yesterday partly because of the humidity:)!!

I weighed myself before and after this run to check fluids, and took G2 at mile 3 and 6 when finished, I was never thirsty, and probably didn't need it at all, but drank it since it was warm and I am coming off a long run yesterday that was really HOT.

It looks like I lost a tad over 1 pound. Hmm, wonder if that means I need to drink more during the run, or just make sure I get 16+ ounces in me at the end when finished???

Legs felt really good and strong today.

6 miles in 58:08 (avg pace 9:41) Avg HR 145 Cardiac Drift: 156

M1-9:38 Avg HR 139 Cardiac Drift: 150
M2-9:45 Avg HR 146 Cardiac Drift: 153
M3-9:39 Avg HR 143 Cardiac Drift: 150
M4-9:41 Avg HR 147 Cardiac Drift: 152
M5-9:44 Avg HR 147 Cardiac Drift: 156
M6-9:41 Avg HR 145 Cardiac Drift: 152

13 MILE PROGRESSION LONG RUN

Plan for today:
3 Easy (9:30 pace)
7 Moderate (9:00 pace)
3 Hard/Fast (No slower than 8:30 pace)
Fluid @ mile-4, Gel @ mile 7 with fluids to wash down the gel, then fluid @ mile 9 & 11.

Was on the road by 9:25am. Temp said 82F and 70% humidity. Legs felt strong. I had no discomfort on this run at all. On past long runs my calves hurt, or I cramped, or the bottom of my feet hurt by the end of the run. Non of this happened today:)!! Fluid/gel intake seemed ok. I did exactly as Josh instructed, tho at the end I was a tad thirsty, I still felt strong tho. Came home and downed a 20oz Red G2 Gatorade.

13 miles in 1:57:05 (avg pace 9:00) Avg HR 151 Cardiac Drift: 162

M1-9:26 Avg HR 143 Cardiac Drift: 154
M2-9:33 Avg HR 150 Cardiac Drift: 157
M3-9:31 Avg HR 152 Cardiac Drift: 153
M4-8:58 Avg HR 154 Cardiac Drift: 161
M5-9:02 Avg HR 153 Cardiac Drift: 157
M6-9:03 Avg HR 154 Cardiac Drift: 157
M7-9:07 Avg HR 151 Cardiac Drift: 156
M8-9:05 Avg HR 150 Cardiac Drift: 158
M9-9:03 Avg HR 152 Cardiac Drift: 155
M10-8:59 Avg HR 152 Cardiac Drift: 155
M11-8:32 Avg HR 153 Cardiac Drift: 162
M12-8:06 Avg HR 150 Cardiac Drift: 160
M13-8:40 Avg HR 155 Cardiac Drift: 158

(Last .5 mile lost my 8:06 pace as the sun was beating down on me:( But still a great run. Very happy:)!!

6 MILE RECOVERY RUN @ 9:27 AVG PACE

Plan: 6 miles @ 9:30pace

Temp said 64F and there was no humidity. Ran around the pond 3x and up past Camp Alvernia (where the hills are). Fantastic run. Legs felt really strong, and I never broke a sweat. I felt like I could run forever.

I did not drink anything during this run and I was never thirsty at all. I did down a 20oz G2 gatorade (cherry) when I got home, but again, never thirsty during the run. Woo Hoo:)!!

6 miles in 56:43 (avg pace 9:27) Avg HR 140 Cardiac Drift: 156

M1-9:25 Avg HR 130 Cardiac Drift: 143
M2-9:26 Avg HR 139 Cardiac Drift: 146
M3-9:27 Avg HR 143 Cardiac Drift: 154
M4-9:30 Avg HR 143 Cardiac Drift: 153
M5-9:30 Avg HR 143 Cardiac Drift: 155
M6-9:25 Avg HR 141 Cardiac Drift: 154

INTERVAL WORKOUT

As soon as I got the kids to camp I hit the road. Legs felt good, and really liked this workout!!

Today's plan:
2-Mile w/u @ 10:00/pace
6 x 3-minutes @ 8:00/pace w/ 2-minute jogging recovery
2-Mile c/d @ 9:45/pace

7.42 miles in 1:09:07 avg pace 9:19 HR avg 143; Cardiac Drift: 162

Here is the info that uploaded to my computer when I got home:

2 Mile w/u- @ 9:51 pace (6.1-7.3mph) (HR avg131; Cardiac Drift: 148)

3min @7:53pace .38miles (7.6-9.1mph) (HR avg150; Cardiac Drift: 156)
2min jog recovery @11:43pace .17miles (5.1-6.2mph) (HR avg144; Cardiac Drift: 153) Drank water

3min @7:47pace .39miles (7.7-9.3mph) (HR avg153; Cardiac Drift: 157)
2min jog recovery @9:35pace .21miles (6.3-7.5mph) (HR avg148; Cardiac Drift: 155)

3min @7:58pace .38miles (7.5-8.7mph) (HR avg155; Cardiac Drift: 159)
2min jog recovery @9:40pace .21miles (6.2-7.0mph) (HR avg148; Cardiac Drift: 156)

3min @8:00pace .37miles (7.5-8.9mph) (HR avg157; Cardiac Drift: 162)
2min jog recovery @11:52pace .14miles (4.3-6.5mph) (HR avg142; Cardiac Drift: 155) Drank water

3min @7:47pace .39miles (7.7-8.8mph) (HR avg154; Cardiac Drift: 160)
2min jog recovery @9:37pace .21miles (6.2-7.4mph) (HR avg148; Cardiac Drift: 160)

3min @7:53pace .38miles (7.6-9.1mph) (HR avg154; Cardiac Drift: 157)
2min jog recovery @10:15pace .19miles (5.8-7.1mph) (HR avg145; Cardiac Drift: 156) Drank water

Then 2 mile cooldown @9:41pace (6.2-7.8mph) (HR avg143; Cardiac Drift: 153)

I did not bring anything to drink on this run. I chose to run around my pond route, by the church, as time was limited, and I knew I could quickly duck into the church and take quick sips from the bubbler, if needed. I did just that after the 1st, 4th and last interval before the 2mile cooldown. I was fine during the workout, never felt thirsty, but it was hot out there and I figured what the heck as I was running the recovery jog anyway, though by the end of the 2 mile run, say around 1.85, I was thirsty, and I was thirsty the whole walk back up to my house. When I got home I grabbed a 20oz G2 gatorade, grape flavor and downed it. Then I did the core workout, and Yoga for runners by chaz. Great workout. Compared to this same workout back on 6/23/09, I feel I did better and was stronger this time around. Though last time I did it on the H.S. Track and it was HOT, blazing sun. Today, around the pond, I had the luxery of having shaddy trees for some of it!!

8 EASY MILES @9:28 AVG PACE

Starting week #10!!

The Plan: 9:30 pace

Legs felt really good today. Because my time was limited I had to do the out & back from the club, so the 1st 2 miles were uphill, which accounts for the higher HR. But again, no huffing and puffing so all was good. I drank powerade mixed with water at mile 3 and mile 6 today.

8 miles in 1:15:45 avg pace 9:28

Avg HR 144 Cardiac Drift: 159

M1-9:30 Avg HR 143 Cardiac Drift: 155
M2-9:29 Avg HR 150 Cardiac Drift: 159
M3-9:29 Avg HR 145 Cardiac Drift: 156
M4-9:28 Avg HR 145 Cardiac Drift: 151
M5-9:27 Avg HR 142 Cardiac Drift: 149
M6-9:28 Avg HR 145 Cardiac Drift: 154
M7-9:25 Avg HR 141 Cardiac Drift: 153
M8-9:29 Avg HR 139 Cardiac Drift: 153

Legs realy wanted to take off today, but I stuck to the plan. Can't wait for tmo's speed workout:)!!