This was a decent week, although it did not feel as restful as it was supposed to be. I think that was because of the extreme heat that we had (Wednesday hit about 95 in Nashua!). I ran 55.5 miles on 6 runs and I had two good workouts and even got in a real long run. Next week I get back to work and my mileage will pop back up to 75ish miles and I will probably try to throw in 2-3 doubles in the week.
Monday: 6mi (43:16) Easy run.
Tuesday: 7.5mi (57:16) Really easy run in the morning to beat the heat.
Wednesday: ~8mi () 2.5mi warm-up in 19:13 w/ an acceleration in last 200m, 10x400m @3k pace w/ about 150-200m rest (~90sec) followed by a 2.2mi cool-down (18:10) and 6x100m strides. It was about 93 degrees when we started and this is an easy week so I was not about to put too much into this workout and was fully prepared to pull the chute if the heat got to me. I finished all 10 repeats and hit pretty consistent splits except a couple where I let the wind on the back stretch get to me and I slowed by a second or two. Times and rests:
| Bout | Split | Avg HR | Max HR | Rest |
|---|---|---|---|---|
| 1 | 70 | 172 | 186 | 89 |
| 2 | 71 | 176 | 184 | 80 |
| 3 | 71 | 178 | 185 | 77 |
| 4 | 70 | 175 | 188 | 85 |
| 5 | 70 | 176 | 186 | 78 |
| 6 | 72 | 176 | 184 | 110 |
| 7 | 70 | 173 | 184 | 91 |
| 8 | 71 | 177 | 185 | 96 |
| 9 | 72 | 173 | 184 | 91 |
| 10 | 68 | - | - | - |
It is interesting to note that for the repeats where I slipped to 72sec my peak HR was around 184bpm while it was about 186-188bpm when I ran 70sec. This just shows it was a mental slip, not a physical limit. In the end I do not really see the point of this workout, especially since it was touted as a HR workout. We were supposed to run 3k pace and with pretty much equal time rest. I agree with Dan Hocking's rant about this type of workout.
Thursday: 8mi (58:21) Nice and easy today. A bit longer than I planned, but it was such a nice day and I could not resist.
Friday: 9.9mi (59:35) This was the same "10 mile" steady-state run that I ran last Friday, but I wore my Forerunner and it unfortunately came out 1/10th of a mile short. Oh, well. I was feeling a bit tired and was not sure if I was going to do this run, but once I got going I felt better and had a decent run. I averaged 6:02min/mi pace and my mile splits were: 6:20, 6:14, 6:03, 5:59, 5:51, 5:58, 6:02, 5:59, 5:52, 5:12 (for 0.9mi = 6:03 pace). If it had been a full 10 miles the time would have been ~60:20.
Saturday: 0 - I spent the day digging in the yard. Yay!Sunday: 16.25 (1:51:21) I felt alright, although a bit sore from yesterday's digging, and began the run hitting 7min/mi pace for the first 6 mile. Just after 6 miles I stopped to stretch and did most of the rest of the run at around 6:30 pace until I started to get dehydrated and slow down. I am not sure which was the worst part of the run, the dehydration or the chaffing that I endured for the last 8 miles of the run. I think that I have to get some compression shorts to run in from now on.
Plan Total: 50-60mi
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