Still horrible weather. We've had better than 25 cm of snow since last night. There is almost no traffic on our little crescent. Hopefully the plows will come through overnight and get the road clear enough that I can get to swimming (if it's not cancelled). But all this snow once again tied me to the treadmill.
Today was the "fast finish" run. Basically, the run is set up in three parts: 7 miles of really easy pace(~145 bpm), 7 miles of easy pace (~150 bpm), then 6 miles at projected marathon pace. The last time I did this (although the distances were shorter), my paces were 6.2 mph, 6.4 mph, then 7.6 mph. That was in the middle of my speed block, and I'm much faster and fitter now. As such, I knocked out much better speeds. The first two blocks were at 6.3 mph, and 6.8 mph. As it happens, my heart rate was much lower than projected at both of these paces (<140, <145), so for the last block I opened it up a little more: 7.8 mph. Although my actual pace for the marathon will be about 7.4 mph, it felt good, and was a huge boost to confidence. There will be one more 20 miler, but that one will all be at a relaxed pace. This was the last long, fast run. I think I can say with a degree of confidence, that I'm ready. Time to go get another three medals.
Run: 7 miles@ 6.3 mph, 7 miles @ 6.8 mph, 6 miles @ 7.8 mph
Additional work: Three trips outside to shovel the driveway. Better to keep taking layers off than trying to do it all tomorrow morning. All that effort, and I didn't have anywhere to go today.
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2 comments:
Wow. Those are some seriously low heart rates. LSD FTW, I guess ;)
I'm with you on the whole shovelling snow in layers thing. Since taking up bike training seriously, my upper body strength has atrophied noticeably, so there really isn't any other option.
Also, my curiosity has finally got the better of me and I have to ask... given the name of the blog... do you intend to purchase a Surly Karate Monkey at some point? Or do you already have one that I'm not aware of?
LSD FTW, indeed. I think the short block of speedwork helped a fair bit, but mostly this is the produt of volume more than anything.
If there's one lesson I learned about shovelling, if that if you leave it, the bottom layer can freeze, and then it takes 20x the effort to get the driveway clear again. Better to get it done when you can.
Ooh, Surly Karate Monkey. Very cool. I wasn't aware of this, but if (when) I get a 29er, that will be at the top of the list.
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