I didn't have time to put these in a table this morning, but here is the collected eval data since getting out of the pool and back on to the roads.
October 8
3 mi warmup 20:43
5:58(152) | 6:00(152) | 6:03(152) | 6:08(152)
RecHR: :29(130) - :42(120) - :53(110)
October 22
3 mile warmup 20:32
5:57(152) | 6:02(152) | 6:02(152) | 6:06(153)
RecHR :26(130) | :38(120) | :46(110)
November 5
3 mile warmup 20:53
5:57(153) | 5:59(152) | 6:06(152) | 6:06(153)
RecHR :24(130) | :33(120) | :43(110)
November 18 (today)
3 mile warmup 20:49
5:55(152) | 6:03(153) | 5:59(152) | 6:03(153)
:28(130) | :33(120) | :45(110)
Today's results might skew a little bit due to colder weather requiring a jacket and pants. I was able to get away with shirt and shorts for the other three.
And, for comparison (since Mystery Coach mentioned it), an eval from early this year on the same course, in the same dress, and similar weather conditions as today (20F, 10mph wind).
January 28, 2008
3 mile warmup
5:55(151) | 6:02(152) | 6:06(152) | 6:07(152)
:29(130) | :37(120) | NR(110)
I never would have believed it without seeing it with my own eyes, but I appear to be in similar fitness to Jan/Feb of this year already. Shocking, considering the reduction of volume and speedwork this summer and fall. Yet more proof that I have no idea what is going on! Thank God for great coaching!
7 comments:
great....coaching? What a concept! Thanks for posting the eval run from last January - it saves me sorting through posts. I thought the last two eval runs looked quite good. Excellent!
Why 152 or whatever you are trying to hit for HR? This is less than anaerobic threshold correct?
"Yet more proof that I have no idea what is going on", it's more enjoyable this way.
Hey Eric, great to have you back! Seems like you're in good condition already; I take it you really worked hard in the pool? (I did some pool running when I had the ITB problem, that work can be really tough!)
Good luck w/ the training. I'm looking forward to following along.
Wow. I can imagine when you're actually fit. Great to see you blogging again.
That looks better than January. The "rest" doesn't seem to have done you any harm. When's the next marathon?
I wrote a nice long response about coaching now versus coaching in college, and how it's pretty obvious that the potential we collectively had at UND was, shall we say, underdeveloped.
Of course, that response took so long to write that blogger timed out and nuked the whole thing. Nice.
Short version: Mystery Coach is a swordsmith, college coach was an anvil.
Why 152? Primarily because Mystery Coach told me to! I think the reasoning is it's essentially steady state, which is what we're trying to get a window on. Whether it's 152, 148, or 156 is not as relevant as keeping the HR (or pace, or whatever constant you can figure out) consistent over time and checking for improved recovery, less variation in pace, etc.
Yes, 152 is much less than AT effort. I think I hit AT around 164-166, which is typically what my 1000m reps at ~10k pace come out to. AT is kind of a flaky concept, though, so I don't get too worried about it.
Michael, ignorance IS bliss. You are correct! Although I think at some point Mystery Coach is going to expect me to learn this stuff. "I was told there would be no math...."
Mike, I can't say I killed it in the pool every time, but I did spend a lot of time in there. I guess it worked out. Fortunately, I was able to get about half of my normal mileage in during the 14 or so weeks of compromised training. The longest period of zero run days was about 3 weeks. Otherwise I was able to do a reasonable amount of running, depending on the day.
Thanks for the welcome back. It's good to be back. And it's good that you all came back!
Next marathon is tentatively May 9, 2009. Fargo again. But, that is dependent on the training. I could also see the possibility of running the Manitoba Marathon in mid-June. We'll see what happens.
Thanks for the comments!
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