Saturday, September 20, 2008
It was a civilized morning on the track, with slower runners yielding the inside lanes and everyone saying "good morning" to each other (and nary a dog to be found).
Mystery Coach backed down the 7 mile effort to 5:58 pace today, so I was able to cruise fairly comfortably through the run. The legs did feel a little heavy for the last mile, but after feeling sick to my stomach Thursday night and having a slow, shaky run on Friday I chalked it up to my system just being a bit stressed by either a bug or too much barbeque. The new Garmin is a royal pain in the butt when it comes to switching screens to find how long it takes for my heart rate to get back to 120, so I gave up and did it the old fashioned way at 1:40 and I was already at the recovery number.
In comparing the runs over the past five weeks it seems I'm slowly reaching a heart rate equilibrium at 5:56 pace or slower, which is a good sign. As I've mentioned before, I'd feel much better about a goal pace of 5:54 or so if I felt I could run that and keep my heart rate at or below 160 for the first hour of the marathon. As last week showed, however, I still rocket past a 160HR when I drop the pace to 5:50 or so for 30 minutes. Mystery Coach's 5:58 guideline for today was probably a very astute assessment of my current redline, as shown by the results today and on 9/5.
As I mentioned above, yesterday's run was simply damage control. As I drove into town to see Liam Finn play (Neil Finn of Crowded House's son), my stomach started revolting and I felt a wave of fatigue come on. I made it through an early show for a different band at another club, but I ended up just driving home before even making it to the Finn gig. A rough night followed, so for the run the next morning (Friday) I decided to go as slow as I could. Sticking it out for 12 instead of calling it at 8 or 10 was probably a little dumb in hindsight, but by the afternoon I was feeling right again.
Tomorrow's long-ish run should be interesting after getting the email from Mystery Coach. I'll let you know how it goes.
12 miles, 1h17m, 7 mile effort in 5:55(150HR), 5:57(154), 5:56(155), 5:56(158), 5:57(156), 5:55(156)
Sleep: 7h 8/10
12 miles, 1h28m, 7:24 pace
Sleep: 6h 5/10
Legs: 5/10 (Blah, coming off a bug or something)
Weather: No complaints