Saturday, July 31, 2010

Marathon Training Week 10 of 23

Week ten was fabulous. I didn't cross-train at all! =O)

Challenge of the week -- Wednesday I did a Tempo run that was kicked up a notch from my last couple. 5 min warmup walk, 10 min at a 10:00 pace, then 10 min at a pace of 8:00. 2 min walk, then another 10 min at a 8:00 pace. Then 10 min at 10:00 pace, then a 5 min cooldown walk...and then 4 sets of striders! Wow. That was tough, but in a really good way. I focused on relaxing, rather that "trying to go faster" and it was really helpful. It was mondo strenuous, but not arduous. It was good practice for what it feels like to run at that point of exertion and maintain it, while paying attention to form, and footstrike, and staying relaxed both externally as well as in my heart. A Zen moment, I think.

Milestone -- Today is the last day of July, and I hit 104.11 miles for the month -- that's my first month ever, over 100 miles. What a feeling!

Highlight of the week: I'm on vacation as I write this, in Mendocino, CA. This morning I got to run with my friend Steve. Our wives have known each other for over 40 years, so we've known each other for over 20. They get together about once a year, but he and I haven't seen each other in probably a decade or more. I've been running about 2 years, and he's been running a few months now. So we went for a run together this morning and it was so fun! He's a good runner and we kept about a 9:45 pace for a little over 3.5 miles. Then, I turned around and headed back out into town, to do my long run. I went along the paths and cliffs in Mendocino Headlands State Park (others' pictures here). The best image I found online is a great one to use to compare with the garmin map you'll find below.Beautiful! I ran 6 miles along the gorgeous cliffs. I found myself speaking in an accent, saying "Ach! It's like running along the moors & cliffs of bonnie Scotland, bu' here it's a wee bi' warmer!"

Week 10 totals:
Running Distance: 23.24 mi
Running Time: 03:59:54 h:m:s
Avg Speed: 5.8 mph
Max Speed: 411,555.3 mph (um, yes, that must have been a garmin error. I'm pretty sure I've never, even for a feptosecond, reached a speed of mach 536, or 0.0006 speed of light)
Avg HR: 146 bpm
Max HR: 173 bpm
Calories burned: 3,080

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the links to my run with Steve, followed by week 10's long run of 6 miles.

Sum totals so far:
Running Distance: 222.81 mi
Running Time: 38:57:26 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 29,463

Cycling Approx Distance: 175 mi
Cycling Time: 09:12:48 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi (1st thru 31st) -- my first 100+ mile month!

Previous week's totals:
Week 9 totals:
Running Distance: 24.7 mi
Running Time: 04:15:35 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.3 mph
Avg HR: 152 bpm
Max HR: 179 bpm
Calories burned: 3,295

Cycling Approx Distance: 28.5 mi
Cycling Time: 01:30:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 142 bpm

And here's the links to part 1, followed by part 2 of week 9's long run of 12 miles.

~ Keith

No comments: