Flying Pig Training – Week 2
Well, training for the Flying Pig Marathon is off the a “flying” start (groan). It seems that I just finished one cycle only to start another.
One thing I want to do this cycle is try and swim more and do some stretching and core exercises. (At least, I was successful do that this week.)
Monday, I went to the Downtown Y at lunch and did the core and stretching routine. It was raining after work so I stopped at the Brentwood Y and ran 8 miles on the treadmill. The scheduled called for 10x100m strides. On the treadmill, it was just easier to do one-tenth of a mile intervals. The Y was really crowded, with the rain and all the NYRPs (New Year Resolution People).
Tuesday, I swam at lunch. Not long. Not fast. But I swam. It had been several months since I had been in the pool.
Wednesday, I ran 10 miles and then did my stretching and core thing.
Thursday, it was back to the pool.
Friday, I ran 5 miles and did the third day of stretching and core.
Saturday morning it was raining, so I went back to bed. I know, I’m a wimp. I just didn’t want to run in the rain for two hours. And this time of year, I don’t want to get sick because I did something stupid.
Finally around 2 pm it appeared that the rain was moving out so I headed out the door. The forecast was for the temperature to drop and the wind to shift to the North after the front moved through. It was 60 degrees when I started the run and it had dropped to upper 40s by the time I finished.
See how the temperature dropped. (This chart is from my weather station.)
The last three miles were tough because one last line of rain came through. I was glad to be done. But also very pleased with my time.
Here are my splits.
Mile | Pace (min/mile) | Speed (mph) | Heart Rate |
Elev Gain |
|||
---|---|---|---|---|---|---|---|
actual | +/- avg | actual | +/- avg | ||||
1 | 8′ 54 | +0′ 14 | 6.7 | -0.2 | 130 | -30 ft | |
2 | 8′ 43 | +0′ 03 | 6.9 | -0.0 | 143 | -36 ft | |
3 | 8′ 35 | -0′ 05 | 7.0 | +0.1 | 148 | +19 ft | |
4 | 8′ 49 | +0′ 09 | 6.8 | -0.1 | 150 | +46 ft | |
5 | 8′ 47 | +0′ 07 | 6.8 | -0.1 | 154 | +13 ft | |
6 | 8′ 27 | -0′ 13 | 7.1 | +0.2 | 154 | +27 ft | |
7 | 8′ 38 | -0′ 02 | 6.9 | +0.0 | 156 | +23 ft | |
8 | 8′ 30 | -0′ 10 | 7.0 | +0.1 | 157 | +6 ft | |
9 | 8′ 26 | -0′ 14 | 7.1 | +0.2 | 154 | -36 ft | |
10 | 8′ 31 | -0′ 09 | 7.0 | +0.1 | 152 | -62 ft | |
11 | 8′ 40 | +0′ 00 | 6.9 | -0.0 | 155 | -29 ft | |
12 | 8′ 59 | +0′ 19 | 6.7 | -0.3 | 156 | +29 ft | |
13 | 8′ 28 | -0′ 12 | 7.1 | +0.2 | 157 | +23 ft | |
end | 8′ 52 | +0′ 12 | 6.8 | -0.2 | 157 | +9 ft | |
Versus average of 8′ 40 min/mile |
Training for the week
Sun: Rest
Mon: 8 miles w/10 x 100m strides – 1:13:11, 9:08 pace
Tues: Rest/Swim
Wed: 10 miles – 1:25:451, 8:34 pace
Thur: Rest/Swim
Fri: 5 miles – 42:56, 8:35 pace
Sat: 13 miles – 1:52:37, 8:40 pace
Total for the week: 36 miles
January 11th, 2009 at 9:34 pm
No rest for you. Everything I read tells me the core and stretching routines will serve you well.
January 12th, 2009 at 7:56 am
Great training week, David!
January 18th, 2009 at 4:20 pm
Great splits…and man, this weather is amazing to work around!!