Thursday, July 12, 2007

End of Week 5

Today's 'long' run was a tough run. Only two hours but all at pretty much an up-tempo. The plan called for 30 minutes @ 135 - 145 HR, 60 minutes @ 150 HR, then 30 minutes @ 135 - 145 HR.

For the most part it was a good run. But by the end I was feeling pretty tired. During the first 30 minutes I gradually increased the HR to about 140 - 145. Splits of: 8:17, 7:10, 7:25, 7:05. Then I increased the pace up to 150 HR: 6:45, 6:46, 6:54, 6:54, 6:46, 6:53, 7:01, 7:06. You can see that I started to fade there at the end. Same heart rate, just slower.

The final 30 minutes was a bear. I had to really concentrate and slow down to keep the HR under 145: 7:24 (1/2 @ up tempo HR finishing off hour), 7:36 (down long hill), 8:25 (up long hill), 7:53 (flat). Compare these times with my 145 HR pace at mile 4. What a difference. I ended up with 16.4 miles for an average pace of 7:18 @ 145HR.

In order to avoid running fast up hills, I ran out the highway to the causeways leading off the islands. This gave me about 1.75(+ -) miles one way before I hit a hill. I would then turn around and run back to where I left my water bottle on the other side. This plan seemed to work out ok. Traffic wasn't too bad but still it's more than it is in town.

Also, I should mention that my 90 minute (70 @ 150 HR) run on Tuesday went much better than the same workout on Saturday. This is because I ran exclusively on the airport for my up-tempo. No hamburger this time. The paces during Tuesday's 150 HR session were similar to today's: 6:49, 6:44, 6:36, 6:41, 6:48, 6:32, 6:47, 6:48, 6:37, 6:53. Well, I take that back. A little faster. I think I was fresher going into this run not to mention the slow 10 minute jog to the airport instead of 30 minutes of brisk running. I also think I let the HR drift up a little on those 6:30's splits. Too fast for a true 150 HR. I think the 6:47 is representative of my flat terrain pace at 150 HR right now.

Here's the week rundown:

Week 5 Minutes HR Pace

7.61 60 136 7.88

12.18 90 149 7.39

4.96 41.33 139 8.33

10.22 75 143 7.34

12.9 90 148 6.98

9.41 75 135 7.97

16.46 120 145 7.29

Totals 73.74 551.33 142 7.48

73 miles for the week. Proud of myself for climbing slowly this time and pretty much staying injury free while getting some good work done. Level 3 is definitely much harder than the two previous levels. There seems to be some sort of line crossed but I can't place my finger on it yet. This Sunday I get to run with Mike again. That will be fun. I was talking to Marc (the other blind moose) and he warned me to watch out for wily Mike and the final 3 mile push to the finish. Good advice.

And to wrap up the week, I had another installment of massage therapy. He worked on my back tonight since it has been sore. And he got the pain out of the legs. Amazing. Ready to go another two weeks.


Blogger Mike said...

That's quite a solid long run pace for your marathon time, and a good looking week overall. I can see how you can keep climbing up the fitness ladder with this plan.

7/12/2007 10:17 PM  
Blogger Thomas said...

The heart rate drift sound pretty normal to me. After 2 hours my HR is always several beats higher for the same pace than the one at the beginning. If you run at a fixed HR, then obviously your pace will be slower instead, but it's the same effect.

7/13/2007 5:06 AM  
Blogger Love2Run said...

Great work Andrew. Your slow build is working nicely. I'm very impressed with the speeds your holding at these HR's which is lower than MP. No promises on Sunday for the home stretch but it does work both ways as I remember.

7/13/2007 6:39 AM  

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