Saturday, November 22, 2008

Recapitulation


I have a lot of training to report but since all of this is in retrospect it pryyyryrry won't be a very good analysis.

Tuesday's run - speed workout
I don't remember anything about this. Here's how it went:

  • Warm up - 1.08 mi @ 7:41 @ 148 bpm (all downhill)
  • Interval 1: 2:00 @ .31 mi @ 6:32 @ 174 bpm/1:00 @ .1 mi @ 10:10 @ 178 bpm
  • Interval 2: 2:00 @ .28 mi @ 7:03 @ 181 bpm/1:00 @ .09 mi @ 10:42 @ 178 bpm
  • Interval 3: 2:00 @ .28 mi @ 7:02 @ 181 bpm/1:00 @ .09 mi @ 10:40 @ 179 bpm
  • Interval 4: 2:00 @ .28 mi @ 7:14 @ 182 bpm/1:00 @ .09 mi @ 11:28 @ 178 bpm
  • Interval 5: 2:00 @ .26 mi @ 7:35 @ 181 bpm/1:00 @ .1 mi @ 10:23 @ 179 bpm
  • Interval 6: 2:00 @ .28 mi @ 7:03 @ 181 bpm/1:00 @ .1 mi @ 9:48 @ 180 bpm
  • Cool down - 1.09 mi @ 9:29
Wednesday's run - 3 miles easy
I have stopped wearing my Garmin on these runs and it is great. I do my regular 3.5 mile loop and call it a night.

Wednesday bonus! Trigger Point
Coach Shawn came over and showed me the system. Um, it is AWESOME and freaks me out at the same time. More to come on this but for now I'm on track to become to most flexible injury-free freak out there.

Thursday's run - tempo gone awry
This was scheduled to be my tempo run but as you'll read below I did bunk today. I just couldn't do it. And I'm okay with that (sorta).

Friday's run - tempo run
I somehow managed to do this today. I really hesitated and sent the SOS call out (see post below) and finally did it. After a lot of procrastination I made it out, deciding that I could skip the speed/tempo. Once I got out I immediately got over the hump and gave it my all, here are the results:

  • Warm up - 1 mi @ 8:06 @ 171 bpm
  • 1.5 miles @ 7:32 @ 180 bpm
  • 1 mile @ 8:50 @ 171 bpm
  • 1.5 miles @ 7:34 @ 186 bpm
  • Cool down - .82 mi @ 9:17 @ 174 bpm
It felt pretty good. I'm so glad I did it.

Saturday's run - 3 miles easy
Got it done early and am now chillaxing on my davenport with my out of town guest from Michigan. Can you guess what we're doing? Yes, drinking mimosas. So screw off!

Love ya like a sis,
Emily

2 comments:

jen said...

Wow, speedy stuff! Great job.

Thanks for the trigger-point recap session, it was awesome. I need to get me that roller kit. Thanks also for the ride to the airport! :)

*aron* said...

wow awesome job on some speedy runs!!!!

hmmm thats a good idea to leave the garmin at home. i dont know if i can do that but i might try over the next 2 weeks.