Four weeks from today is race day. The countdown has begun. I’ve already started looking at the long range weather forecast. Looking at the maps of Chicago and planning how to get from the train to the hotel. If I’m doing this now, it will really be bad the closer I get to race day.
The word for last week’s training was speed. I feel that I ran too many days at an up tempo and didn’t allow enough time for recovery. Therefore I felt tired when I started out Saturday morning for the last 17 mile run of this cycle. The temperature was in the mid-70s but it felt rather humid. I seemed to hold pace rather well until the last two miles.
This next week is the last week befor the taper with the last 20 miler on Saturday. It is getting close.
Here are the stats from Saturday’s run.
|
Activity
| Route: |
– |
Elev. Avg: |
711 ft |
| Location: |
Brentwood, TN |
Elev. Gain: |
-6 ft |
| Date: |
09/08/07 |
Up/Downhill: |
[+738/-744] |
| Time: |
04:42 AM |
Difficulty: |
4.4 / 5.0 |
|
| Weather: |
Mostly Cloudy |
|
76F temp; 66% humidity |
|
78F heat index; winds Calm |
Performance
| Distance: |
17.00 miles |
|
|
| Time: |
2:44:33 |
| Speed: |
6.2 mph |
|
|
| Pace: |
9′ 41 /mi |
Heart Rate: |
139 bpm (Avg) |
| Calories: |
2148 |
|
153 bpm (Peak) |
Splits
| Mile |
Pace (min/mile) |
Speed (mph) |
Heart
Rate |
Elev
Gain |
| actual |
+/- avg |
actual |
+/- avg |
| 1 |
10′ 11 |
+0′ 30 |
5.9 |
-0.3 |
121 |
-29 ft |
| 2 |
10′ 06 |
+0′ 25 |
5.9 |
-0.3 |
127 |
+13 ft |
| 3 |
10′ 09 |
+0′ 28 |
5.9 |
-0.3 |
132 |
+43 ft |
| 4 |
10′ 09 |
+0′ 28 |
5.9 |
-0.3 |
136 |
+10 ft |
| 5 |
9′ 20 |
-0′ 21 |
6.4 |
+0.2 |
139 |
-46 ft |
| 6 |
9′ 34 |
-0′ 07 |
6.3 |
+0.1 |
141 |
-27 ft |
| 7 |
9′ 17 |
-0′ 24 |
6.5 |
+0.3 |
144 |
+30 ft |
| 8 |
9′ 27 |
-0′ 14 |
6.3 |
+0.1 |
143 |
+20 ft |
| 9 |
8′ 43 |
-0′ 58 |
6.9 |
+0.7 |
143 |
-40 ft |
| 10 |
9′ 46 |
+0′ 05 |
6.1 |
-0.1 |
142 |
+49 ft |
| 11 |
8′ 50 |
-0′ 51 |
6.8 |
+0.6 |
143 |
-88 ft |
| 12 |
9′ 27 |
-0′ 14 |
6.3 |
+0.1 |
144 |
+16 ft |
| 13 |
9′ 53 |
+0′ 12 |
6.1 |
-0.1 |
142 |
+43 ft |
| 14 |
9′ 39 |
-0′ 02 |
6.2 |
+0.0 |
141 |
-39 ft |
| 15 |
9′ 34 |
-0′ 07 |
6.3 |
+0.1 |
144 |
-20 ft |
| 16 |
10′ 27 |
+0′ 46 |
5.7 |
-0.5 |
144 |
+36 ft |
| end |
9′ 58 |
+0′ 17 |
6.0 |
-0.2 |
146 |
+23 ft |
| Versus average of 9′ 41 min/mi |
|
|
|
Training for the week
Sun: Rest
Mon: 6.2 miles (Franklin Classic 10K) – 51:32, 8:17 pace
Tues: Ran 11 miles – 1:44:19 – 9:29 pace
Wed: Rest
Thur: 4 miles w/6 x 100m strides – 38:53, pace 9:22
Fri: 8 miles – 1:16:28 – 9:33 pace
Sat: 17 miles – 2:44:33, pace 9:41
Total for the week: 46 miles
This entry was posted
on Sunday, September 9th, 2007 at 6:14 pm and is filed under Daily Run.
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September 9th, 2007 at 7:36 pm
Oh, the taper is fun and you’re still a week away from its official beginning!!!
Nice run, a solid haul. You are holding up very, very well.
September 10th, 2007 at 9:32 am
Wow, it IS getting close. You are doing great. Just make it to taper and life will be good!
September 10th, 2007 at 9:58 am
Dude, I’m doing the same thing (checking maps, weather forecasts, etc) so it must be normal.