Sunday, June 10, 2007

Short Week

Aside from the zero on Monday this ended up being a pretty good week of training for me. I was happy to keep my four "appointments", which consisted of a hilly run, the back to back workouts and today's evaluation run.

Yes, I admit it- the "zero on Monday" in the above paragraph is still eating at me, even though I said it wouldn't.

Here's how the week went down:
Mo: 0
Tu: 11.35 miles, 1:15:05, 6:37 pace
We: a.m., 13 miles, 1:29:00, 6:52 pace, hilly and fun
We: pm., 6.2 easy miles around 6:55 pace
Th: 10 miles, 1:02:41, 6:16 pace w/8 miles at 150-155HR in 6:03, 6:04, 6:04, 6:03, 6:07, 6:07, 6:08, 6:01. Felt great
Fr: 19 miles, 2:10:00, 6:50 pace, Did not feel great
Sa: 9.25 miles at around 6:55 pace, felt easy
Su: 10 miles, 1:04:38, 6:28 pace w/2 mile evaluation run in 5:36, 5:32 (162HR after)
Total: 78 miles in 7 sessions

Yesterday was an easy 9 with the legs feeling pretty good considering the abuse on Thursday/Friday. Today was a run in the heat, since I waited until Kiera got home from her long run to get out for a two mile evaluation run. Instead of trying for 5:45 pace like last time I had 5:40 in my head, but I only checked the watch at the end of each mile. I was happy that the times seemed to exceed the effort (in a good way), and I'm hoping it's an indicator that I'm starting to bounce back quicker from the training.

Hope everyone had a good weekend.

Training: Today, 10 miles, 1:04:38, 6:28 pace w/2 mile evaluation run in 5:36, 5:32 (162HR after)
Yesterday, 9.25 miles at around 6:55 pace, felt easy


Eric said...


Dusty said...

Nice run & week.

With all the running you do - your body appreciated the goose egg even if your mind didn't. It probably helped you get well sooner. :)

Abadabajev said...

2 quick questions if you have time to respond.

1] Did my numbers make any sense?

2] Do you have any weekly 100+ miles per week coming up?

Mike said...

Here's a refresher on Abadabajev's numbers for me:

"% is of your vo2max;

60% 113s/400m pace (or 7:32 pace)
70% 105s/400m pace (or 7 flat)
80% 97s/400m pace (or 6:28 pace)
90% 90s/400m pace (or 6 flat)
95% 86s/400m pace (or 5:44 pace)
100% or your vo2max or your maximum aerobic pace 82s/400m or (5:28 pace)

if you go anaerobic 110% 75s/400m or (5 flat)

+110% or your 800m pace or 68s/400m or (4:32 pace) Isn't that the pace you were doing your anaerobic intervals not long ago? Looks like the Mystery Coach and I have the same % in mind. But what the heck do I know anyway :) :)"

Abadabajev, I disagree a bit with your numbers, but it might just be a matter of each of us using different definitions of the same thing. I take vo2Max pace to be 3-5K race pace (5:08-5:10 for me), whereas you seem to put it at 5:28 pace. I think this pace (5:28-5:30) is closer to my LT or lactate threshold, which I take to be maximum speed for about an hour of running (55 minutes in my case).

This being said, I always enjoy hearing different points of view and I appreciate your comments and concern for my well-being.

Abadabajev said...

Ok thanks. Then your best 1 mile time trial must be a little faster than 5 min. flat then.

Mystery Coach said...

The numbers game, OK I'll play, in the next day or two I post on the numbers I use (they aren't very exciting) and they are not aerobic or anaerobic because they are just lines in the sand (and remember you are only lead in the direction of you beliefs so before I post everyone should go out and enjoy a run as fast as they can.

Abadabajev said...

Come and play. Come on in. The water is warm. I await your numbers.