Monday, June 30, 2008
Ran with Gunner this Sunday and it was nice to have the company. Hopefully Brian will be able to make it out more now that his focus is shifting from long course triathlon after his excellent result at New Balance Half Iron in Victoria last weekend.
Saturday, June 28, 2008
143 BPM average
5 hours 50 minutes
Longest run: 9.90 miles
Shortest run: 5.53 miles
Average run: 7.83 miles
Looking back through this week's written log it's easy to notice the trend of eating more sugar and staying up later now that summer is here. Staying up late and eating all manner of BBQ offerings is not compatible with 4:40AM alarm calls to go running. The next two months represent the last section of MAF training before a switch to more race-pace focused efforts. They will be the first big weeks of training volume and I can't be working against myself by pounding ice cream sandwiches at 10 at night. As delicious as they may be.
Thursday: 50 minutes. batteries on the Garmin died but I'm guessing it was about 5.5 miles
Friday: 75 minutes. 8.93 miles, average 8: 24/mile 153BPM.
Saturday: 60 minutes. 6.50 miles, average 9:14/ mile 138BPM.
Wednesday, June 25, 2008
Felt good, ran a couple short pick ups at the end and felt really fresh and quick. The temptation to run outside MAF range is getting stronger and stronger the fitter I get at the bottom end. The next several weeks will be a test of my discipline.
Sunday, June 22, 2008
90 minutes. 9.90 miles, average 9:06/mile 142BPM.
Latest update from Gunner has him 63rd out of the water at the New Balance Half Iron in Victoria in a time of 33:30. Sweet!
The new prototcol as of this morning for the next two weeks is as follows. This assumes that I can put two weeks together without missing a scheduled workout. I'm using this as a guage to tell me if my body is ready to add some more volume. The fam and I are heading to Cabo for a week on July 5th to stay at the Riu Santa Fe and I'll be taking my shoes and trying to get in a little bit of running the days we're there. 2 weeks on, one week waaaay off, and then the big volume starts on the march to Seattle.
Sunday: 90 minutes at 140HR
Tuesday: 75 minutes at 135HR
Wednesday: 60 minutes at up to 140HR
Thursday: 75 minutes at 135-140HR
Friday: 75 minutes at 150HR
Saturday: 60 minutes at 135-140HR
Total time: 7 hours 15 minutes
Total milage approx: 48-ish.
Saturday, June 21, 2008
Average HR 145
6 1/4 hours
Longest run 9.61 miles
Shortest run 4.95
Average run 7.21 miles
Felt great overall this week and really good about getting the mileage up and not missing any of my scheduled workouts. As well, a slow steady progression has kept me from getting injured which is massive!
The protocol that I am using from Hadd's paper has three progressively longer weeks to get his subject ( named Giuseppe, awesome name!) up to 80 miles a week assuming that he was already at about 50 miles. I had been closer to 35 or so when I ran Vancouver. I told myself that I would not advance to the next 'step' until I had two weeks back to back without missing a workout. This is week number 2 without dropping a set so I'm ramping it up a little starting next week. The frequency and intensity will stay roughly the same but the 45 minute runs get dropped off and replaced with some 60 minute sessions and the long run gets a little longer. I'll post the exact set after tomorrow's long run.
Two things have been on my mind this week with regards to training. First, I have been starting to think about when (if?) I need to switch over from solely doing MAF based training and start adding some speed/tempo work to prepare to race. I might email Lucho to see if he has any advice on this matter. Part of me thinks that if my fitness level isn't to a place where I am capable of hitting 3:10 that I shouldn't race until it is. And I'm scared to hear that from someone else having focused so much energy around training for Seattle in November.
And that brings me to the other thing that I've been spending a lot of time thinking about this week. For the first time in my streaky history as a runner, I feel like I 'own' my goals. I'm not running to look good for a girl, or to impress my run club buddies, or to brag about it at work, All I care about is getting faster and not quitting on myself. It finally matters more what I think about my training than what anyone else does. And when the alarm goes off at 4:45AM, that's what's been getting me out of bed. I don't know when it happened but I do know that from here on out that's what will make all the difference.
Friday, June 20, 2008
Thursday, June 19, 2008
How lazy can you get? Rather than retyping the results of my 2400 meter test I decided to take a picture of the scraps of paper I have used to conduct the most scientific of testing.
To recap: about 8 weeks ago I decided to switch up my training methodology and follow a 'run slow to run fast' MAF type program based on a paper by Hadd and as practiced by Lucho with incredible success. At that time I performed a test he recommends called the 2400 meter test used to track your progress against a baseline result. The gist of it is that you time yourself over 2400 meters (or about 1.5 miles) at 5 progressively higher HRs. And about every 6 weeks you run the test again to compare the results to make sure that you are getting progressively faster at the same HR over the same distance.
I had put the test off a week so these results are after 8 weeks rather than the recommended 6. Still, pretty exciting.
The numbers to the left are the HR and the numbers on the right are approx minutes per mile.
First, the original pace over 2400 meters, including strategically placed 'coffee spot' that lends the test some real credibility.
Yup, that's right. Over a full minute per mile faster at 140BPM. At first I thought that must be a mistake but it makes sense given that I have done by far the most mileage right around that 140BPM mark. Anyways, I was beyond stoked to see that number. I have no idea what kind of progress to expect from here but if I am running 8 minute miles at 140BPM in another 8 weeks I'll be giddy. Either way, it's working, and not just at the bottom end. I have not had my HR over 150 BPM for 8 weeks and still shaved seconds off the times at 160, 170, 180 BPM. Not as much, but dang I'll take 20 seconds either way!
It's so reassuring to see results from a program that was based mainly on theory and the testimony of others. Steady as she goes from here. Just keep piling on the miles, stay healthy, be patient and save some cash for the plane ticket to Boston.
About the same as yesterday but over a longer stretch which I suppose is a good sign. Felt much better this morning after a great meal last night. Not having run at the top end for two months really left me feeling depleted yesterday. I can't imagine how I used to train that way all the time.
Wednesday, June 18, 2008
Tuesday, June 17, 2008
Monday, June 16, 2008
Monday was day off to hang with Violet and Jamie. Went to the doc to get our ultrasound and make sure that all is well. Pretty crazy to see a little person moving around in there. Pics to come.
Also, foot is feeling better and will run the Conconi test and 2400 meter test this week to see if all this HR training is actually making me faster.
Saturday, June 14, 2008
Friday, June 13, 2008
Today: 75 minutes. 8.48 miles, 8:50/mile 147 average.
Thursday, June 12, 2008
Wednesday, June 11, 2008
Or the guy coming of the bike and hopping on his carbon fibre 'riding leg' until he could switch it out for his carbon fibre 'running leg'.
Saw some pretty sweet performances from the able bodied athletes as well. A staggering run off the bike for Alistair Brownlee from England in the men's U-23 race and an equally impressive run from you-know-who for the Elite men.
Some excellent pics of the Canadian contingent at Gunner's blog
Some HR training data to post, maybe tonight. Also, am retesting on the 2400 meter test as well as the Conconi test and should have some sweet, juicy graphs to post by weeks end.