| 12/18 | 1/1 | 1/15 | 1/28 | 6/3 | |
| Weather | 5F/3mph | -2F/16mph | -3F/19mph | 20F/9mph | 55F/11mph |
| WU Time | 22:00 | 20:09 | 13:43 | 20:35 | 20:46 |
| WU Dist | 3 mi | 3 mi | 2 mi | 3 mi | 3 mi |
| Mile 1 | 5:59(152) | 6:07(152) | 6:01(152) | 5:55(151) | 5:39(152) |
| Mile 2 | 6:08(152) | 6:11(152) | 6:11(152) | 6:02(152) | 5:47(152) |
| Mile 3 | 6:11(152) | 6:14(152) | 6:12(153) | 6:06(152) | 5:50(152) |
| Mile 4 | 6:14(152) | 6:11(152) | 6:10(153) | 6:07(152) | 5:56(153) |
| Rec 130 | :32 | :23 | :28 | :29 | :29 |
| Rec 120 | :44 | :34 | :34 | :37 | :37 |
Decent splits, though the times stacked a bit, and very comparable recovery. Not bad for two weeks after a marathon. Felt okay. A little fatigued during the warmup, and mile three felt harder than it should have, but otherwise a comfortable run. Stride was flat due to running no faster than 6:20 pace for two weeks.
7 comments:
Weren't you wearing snow-shoes for the first three?
Seriously though, it's nice to see those paces at a 152HR so soon after the race. Any plans to do this weekly or every other week now that the marathon is over? In my case I think I felt better two weeks after the marathon than I did a month afterwards, as fatigue can be a cumulative thing. I like the idea of doing these every week or every other week, especially if they don't get in the way of the rest of the training.
I'm not sure how often I'll do the evaluations. I'll see what Mystery Coach says. I'm not 100% sure what the goal is for these outside of marathon training. I like being able to track the results--it's a very visual indicator.
Last year after the marathon, I was pretty much wiped out for a month, so it is nice to feel this good so quickly. This year, I was able to commit to five full days off after the race, which seems to have worked well.
I kind of missed the snowshoes on this one. I'll have to find a mud pit or something for the next go round. haha
Ha Ha I vote for the Rancho La Brea Tar Pits instead.
(I'm not 100% sure what the goal is for these outside of marathon training.)
Well we can judge how well your steady state is responding (by the way you left out 2/12 and 3/4 evaluations) but this one looks very good (only 1 second slower than projected but it is week earlier than I thought). The stacking is seen during the peaking phase (and the times should be 15-20 seconds faster than what are seen during the steady state phase(base)) so you're right on target.
At some point the speed work will not enhance the evaluation run that is when we back off. But for now enjoy the recovery.
I was wondering about how you compare these, considering your dodgy weather. I mean 55F is a heat wave compared to -2F with a 19mph wind.
What % of max is the 152? For me, 152 is close to racing HR - I'd like to try one of these.
Impressive recovery (from all those media engagements). :)
My maxHR is around 175-176. I tested at 178 over a year ago, but have not seen it higher than 176 since.
It's easier to compare the pace numbers at similar times of the year, but really the only difference the temperature makes is I wear 4-6 pounds of additional clothing. On dry roads, that might amount to five seconds difference per mile (or less).
The recovery numbers are more important in my experience (and as Mystery Coach has said repeatedly), and as you can see, regardless of the weather, my recovery has improved or stabilised as my fitness increased. Excellent question Ewen.
If you do decide to try the evaluations, it's important to keep variables consistent as possible to enable the comparison. If you use HR, keep it consistent from one eval to the next, if you use pace, use the same pace, etc. Also, it's important to note that this is not a *difficult* effort or a hard effort, but a moderate, steady state effort. Recently, mine have been @152HR, which is 6-7bpm below my marathon pace. Not slow, but not hard to do, either.
Acknowledge your receipt of syrup. Pancakes to follow next win:)
Enjoy.
Thanks Eric. A similar % for me would be 143, which is below half marathon race pace (150ish), so 'solid' I guess. I might do them at 135 for 16 laps of the track (could count 4 laps as a mile :)
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