Saturday's key run (2 weeks out from race day) went very well. This last week was more like 4-6 weeks ago in total distance, etc than the last 3 weeks, so I wasn't quite as roasted to begin the day.
First 6.5 mi was easy pace. Then 4.3 mi at 7:05, 6:55, 6:46, 6:40 (and 6:48 pace for the end). Then another 1.2 mi at easy pace, and the rest at 6:51, 7:00, 6:45, 6:49, and the last 0.3 at 6:28.
Total of 16.5 at 7:28 average. Stops at the 1/3 and 2/3 for a big drink out of my water bottles and a couple of very brief stops at traffic lights.
Particularly encouraging is that the HR stayed under 160 in the second half of the run when I was pushing it a bit and didn't drift up much. That's a good sign. http://connect.garmin.com/activity/474177309
Prior post had my #s but couldn't add comment. I didn't get any runs in ALL week ....weird random severe foot pains (neg X-ray) still feels "funny" but no real pain as of this am....anyway tried bike...and that went OK even after MS when doing mixed low rpm high power work......this was going to be a test run. Turned out I was cruising along at a crisp clip and was enjoying the feel of speed (these are Z4-Z5 paces) -must have been the rest and glycogen stores LOL. Unfortunately got a bad side stitch at 4.75 miles I didn't catch that I stopped recording for the 15 sec I bent over... until well past another 0.5 miles [so not tracked]....was starting to feel the effects of Z5 HR as I neared home so didn't go for a recorded full 10K ...too bad as that would have been a PR by quite a margin! All After 2:30 ride with lots of big gear work at Z4+ (above EN Z4 by 10-20 w) & Z5 too after MS of 2x20 Z4. Also Massive headwinds/side winds on final uphill 2 miles ( 0.5 not recorded) OH...and NO foot pain
As I mentioned on the bike thread, I have exited JOS and am in short course plan so this was my testing week. I did a 5k two weeks ago and did exactly same time as my last test but it was a crummy course with sidewalks, curbs, lots of turns so I was pleased. I tested thurs and knocked off a few more seconds to have an honest 39 vdot. I have been training at vdot 39 paces even though my previous was more like 38.6.
Todays run was .5 mi x2 and 1mi x2 at z4 (8:23)-z5(7:57), warm up was slow, I was sore from bike testing last night, but rose to the occasion:
Al and William, I went out and ran today and took your advice...running at vdot 40 pace of 8:27 goal for six mile with 2' rest intervals as 30" walking to drink and jogging the rest. I planned on going easy and doing four miles, but felt good and did the six ending up with a total run of 10.4 miles. Here are my splits for the race pace miles:
8:23 avg hr 151, max 161 8:24 a 151, m158 8:21 a 156, m 159 (this one was hilly!) 8:22 a 153, m 159 8:19 a 152, m158 8:19 a 153, m 161
I thought 8:27 was a bit aggressive, but basically these are all within my TH training pace runs and felt really doable. My HR never got into the TH zone. I think I have my pace goal! Thanks again for your input Al and William!
Thanks everyone for the encouragement & support this JOS. This my last week as I'm loading up the HIM plan leading up to the Grand Rapids HIM on June 8. I didn't plan on doing an official run test exiting the JOS but a test just sorta happened today. I've been keeping EN teammate Claudia Langarica company on her longer runs as she trains for Boston. She would run anywhere from 3-6 miles without me, then I'd join her for the end of her long runs. Today she had 16 in the EN marathon plan, so I joined her for the last 13. When I joined her, she said she just wanted to run steady at her (and my) Z2 pace, or 7:40 pace. Ok...so off we go, with me not believing she really meant ALL the way at that pace. Well, 13.1 miles later we had averaged 7:32 pace. She damn near killed me. Now this was a 2 minute PR for me for a HM (which I set in a race 3 years ago after a mini taper) and it was after I spent 90' on the bike earlier in this morning averaging 203 watts in a steady ride. I'm beat. Gonna take 2 days rest before starting the HIM plan. BUT CLAUDIA IS SO READY FOR BOSTON!!
@ Kori...Claudia is a big fan of Betty Designs and was wearing that kit today. You got to get her on the Betty Design team.
Best of luck and good racing ahead to all the JOS 2014 members!!
Comments
First 6.5 mi was easy pace. Then 4.3 mi at 7:05, 6:55, 6:46, 6:40 (and 6:48 pace for the end). Then another 1.2 mi at easy pace, and the rest at 6:51, 7:00, 6:45, 6:49, and the last 0.3 at 6:28.
Total of 16.5 at 7:28 average. Stops at the 1/3 and 2/3 for a big drink out of my water bottles and a couple of very brief stops at traffic lights.
Particularly encouraging is that the HR stayed under 160 in the second half of the run when I was pushing it a bit and didn't drift up much. That's a good sign.
http://connect.garmin.com/activity/474177309
8:03
Turned out I was cruising along at a crisp clip and was enjoying the feel of speed (these are Z4-Z5 paces) -must have been the rest and glycogen stores LOL. Unfortunately got a bad side stitch at 4.75 miles I didn't catch that I stopped recording for the 15 sec I bent over... until well past another 0.5 miles [so not tracked]....was starting to feel the effects of Z5 HR as I neared home so didn't go for a recorded full 10K ...too bad as that would have been a PR by quite a margin! All After 2:30 ride with lots of big gear work at Z4+ (above EN Z4 by 10-20 w) & Z5 too after MS of 2x20 Z4. Also Massive headwinds/side winds on final uphill 2 miles ( 0.5 not recorded) OH...and NO foot pain
Todays run was .5 mi x2 and 1mi x2 at z4 (8:23)-z5(7:57), warm up was slow, I was sore from bike testing last night, but rose to the occasion:
.5mi: 7.55, 7:57
1mi : 8:20, 8:03
Good luck to the Boston marathoners!
I went out and ran today and took your advice...running at vdot 40 pace of 8:27 goal for six mile with 2' rest intervals as 30" walking to drink and jogging the rest. I planned on going easy and doing four miles, but felt good and did the six ending up with a total run of 10.4 miles. Here are my splits for the race pace miles:
8:23 avg hr 151, max 161
8:24 a 151, m158
8:21 a 156, m 159 (this one was hilly!)
8:22 a 153, m 159
8:19 a 152, m158
8:19 a 153, m 161
I thought 8:27 was a bit aggressive, but basically these are all within my TH training pace runs and felt really doable. My HR never got into the TH zone. I think I have my pace goal! Thanks again for your input Al and William!
Thanks everyone for the encouragement & support this JOS. This my last week as I'm loading up the HIM plan leading up to the Grand Rapids HIM on June 8. I didn't plan on doing an official run test exiting the JOS but a test just sorta happened today. I've been keeping EN teammate Claudia Langarica company on her longer runs as she trains for Boston. She would run anywhere from 3-6 miles without me, then I'd join her for the end of her long runs. Today she had 16 in the EN marathon plan, so I joined her for the last 13. When I joined her, she said she just wanted to run steady at her (and my) Z2 pace, or 7:40 pace. Ok...so off we go, with me not believing she really meant ALL the way at that pace. Well, 13.1 miles later we had averaged 7:32 pace. She damn near killed me. Now this was a 2 minute PR for me for a HM (which I set in a race 3 years ago after a mini taper) and it was after I spent 90' on the bike earlier in this morning averaging 203 watts in a steady ride. I'm beat. Gonna take 2 days rest before starting the HIM plan. BUT CLAUDIA IS SO READY FOR BOSTON!!
@ Kori...Claudia is a big fan of Betty Designs and was wearing that kit today. You got to get her on the Betty Design team.
Best of luck and good racing ahead to all the JOS 2014 members!!
@Bruce, nice work on the "unofficial" PR!