Base Training Week Of 9/7/08 - 9/13/08

Sunday - My long run 8 miles, overall time 1:28:57, pace 11:07, HR 147. I ran the first 5 pretty easy, but tried to go harder on the last 3. The first 5 miles my time was 55:55 (really), pace 11:11, HR 142. The last 3 miles 33:03 (freaky, huh?), pace 11:01, HR 157. Overall I felt really good. I know I'm not fast, but I really wasn't all that tired.

We went to the pool later in the afternoon. I didn't track how much I swam, but I'm guessing it was around 1,500. We saw Valerie at the pool.

Monday - My run at lunch, ladders. Instead of writing each section out, I'm going to write them all out in a row for each section. My goal was to hot between 11:00 - 11:30 for the 1/2 pace, 10:00 for the 10K pace and 9:00 for the 5K pace. I know I will get back to the speed I had before, but this is a reasonable speed for where I am now. Overall, I ran 5 miles, time 53:53, pace 10:47, HR 161. Below my HR is in parenthesis.

1/2 Marathon Pace: 11:22 (122); 10:24 (153); 10:42 (158); 10:39 (159); 10:52 (167); 11:06 (158)
10K Pace: 10:29 (154); 9:47 (161); 9:23 (163); 9:45 (165); 9:50 (179); 10:11 (168)
5K Pace: 8:47 (172); 8:28 (172); 8:28 (170); 8:31 (173); 8:34 (185); 8:50 (182)
Recovery: 12:18 (155); 12:07 (155); 14:40 (152); 15:30 (161); 21:09 (151); 8:50 (182)

Swim - I went to masters and swam 2100. I actually felt pretty good while swimming and have decided to give bilateral breathing a second try. I reached a milestone today, I was by far the fastest swimmer in the slow lane. I may be moving up a lane pretty soon. I didn't time my hundreds until the end of the work out, when I was tired, but I was averaging between 2:07 - 2:10. This is pretty good since I was averaging 2:20 during my IM training. I felt pretty fluid in the water.

Tuesday - I went for an easy 20 minutes run with some of the SunCor Chances Team, then off to spin class. I guess I don't have to tell you what a kick ass class that was. The brick class is always hard and fun.

Wednesday - Swim - 2100 total swim. I went to masters, and I am getting faster. Part of the main set was 8 100's. I never went over 2:09, and averaged about a 2:05, hitting a few 2:02's. I would really like to get to the point where I am maintaining 1:59 on a hundred. Once again I was the fastest in the slow lane. Also, what's interesting is I am about 5 - 8 seconds faster without the pull buoy then I am with it. This is a big change as I used to be much fast with it.

Thursday - My day was derailed. I missed my run (because of work) I got home late and jumped on my bike on the trainer. But my mood was foul, I was tired,cranky and hungry. I managed 30 minutes on the trainer before I got off and poured myself some wine. That's all I had in me.

Friday - I took my day off and loved it!

Saturday - This ride kicked ass. I had a huge group (including Kari and Brenda W, but I barley saw them) but I pushed myself very very hard. I lapped my Garmin into segments so I could let you know what zones I was in and where. Overall the ride was 52.67 miles, HR 142, pace 16.9 mph (that's a lot faster then the last time I did this exact same ride 2 weeks ago where I averaged under 15mph). So, 1 & 6. From my house to the top of 9 mile hill. 2 & 5. Down 9 mile hill 3 & 4. from the bottom of 9 mile to the turn around at McDowell Park and then I did the same laps on the way back. So, I'll show you how each of those segments went in each direction. I pushed and I pushed it hard.

1. HR 146, Pace 13.5mph (best 23.40mph)
2. HR 120, Pace 24.7mph (best 24.7mph)
3. HR 138, Pace 17.7mph (best 30.0mph)
4. HR 143, Pace 17.9 (best 24.0mph)
5. HR 157, Pace 13.0mph (best 17.8mph, that's up 9 mile hill, baby)
6. HR 137, Pace 20.9 (best 32.8mph)

My run after, I was hosting breakfast so I only ran 2.16 miles, HR 160, Pace 9:19. I have to tell you this was hard. My legs were burning and I knew there were waffles waiting for me.