Search This Blog

Sunday, January 11, 2015

Training Week 5 to 11 January 3015 Flatland Special

Weekly Totals:

Miles Run: 51.4
Miles Biked: 20.2
Total Training Time: 8 hr 58 Min
Elevation Gain: 1,995'

Summary: 
Started the week with a couple no elevation gain runs at home. While knowing we were going to Columbia, SC for a death in the fam, I decided to try and squeeze in a bike ride before we left as well. This was a shock as I thought my running would carry me better, but it didn't. My hammies were burning. Fished out the week with some good flat land running seeking out any hills I could find. Made the mistake of bringing Merrill trail gloves and mixed with all pavement running, my feet are hurting. I'm not used to pavement or long runs in those shoes yet.

Mon 5 Jan: 7th day in a row today! Didn't feel like going out with major lack of sleep and it looked windy. Was pleasantly surprised by the temps in the mid 40s which feels like a furnace after the Ice Hell week last week. Did 8 on the Rock Island trail in shorts and T-shirt with the pup. Was only going to do 4 but it was too warm out to pass up more. Also wanted to get a jump on the week as we are traveling to South Carolina on Wed morning due to a death in the family.

Running Stats:
  • Miles: 8
  • Time:1:15:02
  • Pace: 9:20
  • AVG HR: 147
  • Gain: 73'
  • Surface: Paved/Gravel
  • Feelings: Hands hurt.
  • Weather: Upper 40's with 10-12MPH cross wind.
  • Route: Rock Island to 4 mi tag.
 Splits: 11:59, 8:30, 8:22, 8:29, 8:48, 8:50, 8:43, 10:54

Tues 6 Jan: Wanted to get in a quality workout before going out of town so I decided to ride the MTB to Rock Island on the dirt greenway path. No real climbing, just steady pedaling. After a few weeks with no riding in the frigid cold, my hammies were tight. This means only running is not enough and a real eye opener to start doing more focused biking sessions. Finished with 6 mi running where the legs felt like dead weights. Also felt slow after rocketing on the bike. Found it hard to maintain MAF HR on bike throughout as muscles were behind.

Biking Stats:
  • Bike: MTB
  • Miles: 20.2
  • Time: 1:21:19
  • Avg Speed: 14.9 MPH
  • Power: 189 W
  • AVG HR: 143
  • Gain: 349'
  • Surface: Paved/Gravel
  • Feelings: Tight Hammies. Hard to keep HR in zone.
  • Weather: Upper 40's w 5 MPH Wind
  • Route: Rock Island to Peyton. Return to Stapleton and up to path through hood.
Running Stats:
  • Miles: 6.1
  • Time:55:02
  • Pace: 9:04
  • AVG HR: NA. Monitor dead.
  • Gain: 43'
  • Surface: Paved/Gravel
  • Feelings: Dead legs.
  • Weather: Upper 40's.
  • Route: Rock Island to 3 mi tag.
 Splits: 8:18, 8:26, 8:33, 8:53, 8:31, 11:29

Wed 7 Jan: Off day. Traveled very early. Weather delays all day. Ended up having to drive final miles rather than fly. Not dedicated enough for a night run after everything.

Thurs 8 Jan: So much for RED month. I never committed but was hoping for it. This is what happens when you don't commit but it is indeed much less stressful knowing it is not imperative to run every day. First flat land day. Don't know much of the terrain and didn't want to get too lost w/o a smart phone so I ran between 2 houses where I was familiar with route and somewhat knowing of the distance. I find that here I can average 1 min/mile faster at MAF when paying attention. I consistently found my pace slowing because I am used to slower.

Running Stats:
  • Miles: 8.2
  • Time:1:12:37
  • Pace:8:51
  • AVG HR: 146
  • Gain: 363'
  • Surface: Paved 100%
  • Feelings: Cold wind but feels good to run faster and not feel guilty about it. 
  • Weather: Started at 18 deg and 100% humidity and pretty windy.
  • Route: ...
 Splits: 11:17, 9:17, 8:15, 7:46, 7:45, 7:41, 8:19, 9:25

Friday 9 Jan: Another rest day. This was the day of the funeral and I felt like I needed to be around so the run got skipped. Had a couple alcoholic drinks at the reception and then didn't feel like going out later.

Sat 10 Jan: Long run day. With no big plans, the morning was reserved for a long run. Toured areas I knew first, them picked up Bro in law for a few miles and then explored a bit. Wanted more miles but feet were killing last 4 from all the pavement. Actually had to cut pace not due to HR but to feet pain. Bummer. Didn't record all HR due to monitor failing. Discovered it needs battery replacement. Supposed to last a few years but with my usage rates, I see it needing more often changes. Only carried water. Drank a total of about 1 qt over the run. Stopped at about 13 miles for food (cheese grits and OJ) and then got back out and finished.

Running Stats:
  • Miles: 19.8
  • Time: 2:50:16
  • Pace: 8:35
  • AVG HR: NA
  • Gain: 660'
  • Surface: Ouch. All pavement.
  • Feelings: Feet hurt. Shat in the woods behind a cemetery and didn't have TP. Luckily there are large leaves here. 
  • Weather: Low 40s.
  • Route: Random. 
Sunday 11 Jan: Goal was just to finish my 50 miles for the week. Feet hurt when I awoke and had a hangover from going out with family so waited until afternoon to get out. After changing HR monitor battery, it still wasn't working properly the whole time. Might have to send it back but would like to wash it first. Did one tempo mile the last running mile and felt solid. Saw a big hill that had no streets or trail but wanted it so I bushwacked. It was awesome as I felt my Colorado spirit!

Running Stats:
  • Miles: 9.2
  • Time:1:24:12
  • Pace: 9:06
  • AVG HR: NA
  • Gain: 543'
  • Surface: Paved/Random Bushwack. Tried to run on grass when possible. 
  • Feelings: Feet hurt but not as bad as yesterday. Tempo mile was at 6:49 and 1/2 was uphill.
  • Weather: 41 Deg, Heavy clouds, no wind, light drizzle towards end. 
  • Route: Random. Sought out hills wherever possible to get a small amount of gain. 




 

No comments:

Post a Comment