Sunday, July 5, 2009

17 WEEKS TIL NYC, WEEKLY RECAP 6/29-7/5, REST DAY

Another week finished. Really pleased with how consistent my running is going.

Weekly Recap: 6/29/09 thru 7/5/09

Mon - 7 easy @9:38
Tues - 5.58miles - 6x75 hill sprints, with 2mile w/u & c/d
Wed - 7 mile recovery run @9:51
Thurs - rest day
Fri - 14 mile long run (avg pace 8:48)
Sat - 5 mile recovery run @9:51

Total weekly mileage Week #8 = 38.68

5 MILE RECOVERY RUN @ 9:51 PACE

Another beautiful day for a run. Got out the door around 9:20am, and took it nice and easy. No pain at all in the legs, tho they felt VERY heavy. I only drank water after mile 3 and at the end of the run.

5 miles in 49:16 (avg pace 9:51) Avg HR 131 Cardiac Drift: 145

The run went as follows according to my Garmin 305:
M1- 9:47 avgHR 123 - Cardiac Drift: 141
M2- 9:45 avgHR 133 - Cardiac Drift: 144
M3- 9:53 avgHR 135 - Cardiac Drift: 145
M4- 9:56 avgHR 132 - Cardiac Drift: 143
M5- 9:55 avgHR 134 - Cardiac Drift: 140

14 MILE LONG RUN

Ok, tried to improve from last fridays long run. Yesterday drank water, and for dinner had penne with marinara sauce and chicken and drank 20oz of gatorade. Was supposed to wake at 6am, and out the door around 7:30. LOL, overslept, didn't wake til 8am and finally got out the door at 9:20. After having oatmeal and banana, and coconut water about 40min before my run. It was hot, but not bad. Temp said 70F and 73% humidity.

Plan for today was 14; 1-4 @9:00, 5-12 @8:30 and miles 13-14 no slower than 8:10.

Well, I didn't hit the above plan, but I did a lot better than last Fridays run.

14 miles in 2:02:50 avg pace 8:48

Avg HR 151 Cardiac Drift: 170

The run went as follows according to my Garmin 305:
M1- 9:05 avgHR 143 - Cardiac Drift: 153
M2- 9:05 avgHR 148 - Cardiac Drift: 158
M3- 9:05 avgHR 147 - Cardiac Drift: 154
M4- 9:05 avgHR 152 - Cardiac Drift: 164
M5- 8:35 avgHR 154 - Cardiac Drift: 161
M6- 8:35 avgHR 157 - Cardiac Drift: 170
M7- 8:35 avgHR 157 - Cardiac Drift: 160
M8- 8:35 avgHR 154 - Cardiac Drift: 159
M9- 8:40 avgHR 150 - Cardiac Drift: 157
M10- 8:40 avgHR 150 - Cardiac Drift: 155
M11- 8:40 avgHR 151 - Cardiac Drift: 158
M12- 8:40 avgHR 156 - Cardiac Drift: 159
M13- 8:45 avgHR 152 - Cardiac Drift: 159
M14- 8:45 avgHR 143 - Cardiac Drift: 153


Tho I didn't hit the 8:10 pace as plan for miles 11 & 12, I was able to keep it at an 8:45 pace, MUCH better than last fridays run, where the last two miles were 9:29 and then 10:10 to finish. Tho the run overall was much better than last weeks run, I still had some discomfort. For the last two miles I had a serious cramp in my ribcage that I just couldn't shake, and the bottom of my feet killed. Grrr. Never had that happen before, hope it doesn't again.

7 MILE RECOVERY RUN

Todays run was supposed to be a 6 mile recovery run done at 9:45 pace. I mapped out a new hilly run to do, but made a turn during it, and ended up adding an extra mile. LOL Though it was a recovery run, I really liked the hills. I pushed, but not so much and the legs/lungs felt great. I was never winded and I kept the pace slow (avg 9:51) to make sure it was a recovery run.

7 miles in 1:09:00 (Avg pace 9:51)

Avg HR 137 Cardiac Drift: 159

M1 - 9:52 Avg HR 133 Cardiac Drift: 152
M2 - 9:50 Avg HR 131 Cardiac Drift: 157
M3 - 9:50 Avg HR 136 Cardiac Drift: 150
M4 - 9:51 Avg HR 141 Cardiac Drift: 159
M5 - 9:50 Avg HR 138 Cardiac Drift: 148
M6 - 9:52 Avg HR 140 Cardiac Drift: 155
M7 - 9:55 Avg HR 139 Cardiac Drift: 156

HILL REPEATS

Plan:
2-mile w/u
6 x 75 second hill sprints w/ jogging recovery back down; 10 push ups and 20 crunches each time you get to the bottom
2-mile c/d

Got out as soon as I dropped kids at camp. Temp was 70F 60% humidity, another great sunny day.

Great workout, legs felt good, tho a bit heavy on the last .5mile of the c/d. But it was hot out there.

Did the Core6 workout immediately after the run, and then followed that up with Yoga for runners.

7 MILES @ 9:38 AVG PACE

Today marks the beginning of training week #8

Got out for my run after I got the kids off to camp. Woo Hoo schools out for summer:)!!

Hit the pavement around 11:30am, and the temp said 75F and 60% humidity, it was blue skies and sunny: GORGEOUS!! Decided to run my 4 mile loop backwards, and then add the 3mile pond route to it. It was great.

7 miles in 1::07:31 for an avg pace of 9:38

HR avg was 136 and cardiac drift: 157

According to my Garmin 305 my splits were:
M1-9:41 avg HR: 120 cardiac drift: 130 (all downhill)
M2-9:39 avg HR: 141 cardiac drift: 157 (all uphill)
M3-9:40 avg HR: 139 cardiac drift: 154 (flat to downhill)
M4-9:35 avg HR: 144 cardiac drift: 151 (gradual uphill)
M5-9:35 avg HR: 135 cardiac drift: 151 (flat to gradual uphill)
M6-9:12 avg HR: 137 cardiac drift: 147 (flat to downhill)
M7-9:12 avg HR: 139 cardiac drift: 144 (flat)