Training Week 8 Results

I really should know better than to expect to have a good week when we travel!  I am always so wiped out with jetlag.  The running that I did was good, I just had quite a few rest days...

Sunday:  Rest Day
Result:  Rested.  Actually, I was on my feet a ton!  I watched Les race the Olomana Road Race, which took about two hours.  Then I played the piano for church.

Monday: Time Trial
Result:  Rested.  I was really tired and in need of a true rest day.
Walked 2.3 miles

Tuesday:  5 Miles Easy w/6 Strides (pace 9:58 pace)
Result:  Ran 5.14 miles in 1:09:54, 13:36 pace.
I have no idea why, but I woke up really stiff and sore.  I was going to do my time trial, but had zero speed in my legs.  I knew I was going to run Round Top on Wednesday, so after about 3 miles I decided to take it easy so my legs would be fresh.
Also walked 3.2 miles

Wednesday:  8 Miles Hills (no planned pace)
Result:  Ran 8.61 miles in 1:34:40, 10:59 pace
I continue to run higher and higher up Round Top.  I didn't know it until I got home, but I was less than a half mile from the top!  There is actually a loop that goes about Tantalus Mountain - Round Top Road on one side and Tantalus Road on the other.  I'm planning to run it the next time we are in Hawaii.

Thursday:  Rest Day
Result:  Rested
Red eye flights are killers.

Friday:  8 Mile Bike Ride
Result:  Rested.  We went to bed at 9:00 Thursday night and slept until 8:00 Friday morning!  I think we were a little tired.

Saturday:  14 Miles LSD or Half Marathon  (pace 10:04-11:04)
Result:  Ran 10 miles in  1:54:37, 11:28 pace
I still don't feel completely in sync with California time, but a little better.  It was 61 degrees when I got up to run - marvelous!

Total miles:
Running:  23.75
Walking:  5.5
Total:  29.26

Training Week 8

Les is in a cycling race this morning and we are flying home on a red eye Wednesday night (arriving in California Thursday morning), so I'm changing my rest days for this week. I see a bike ride on the schedule for Friday or Saturday, too!

Sunday:  Rest Day
Monday: Time Trial
Tuesday:  5 Miles Easy w/6 Strides (pace 9:58 pace)
Wednesday:  8 Miles Hills (no planned pace)
Thursday:  Rest Day
Friday:  8 Mile Bike Ride
Saturday:  14 Miles LSD or Half Marathon  (pace 10:04-11:04)

Training Week 7 Results

I had a very good week!  My rest days were just when I needed them and I managed to be active every single day.

Sunday:  10 Miles LSD
Result:  Ran 10 miles in 1:46:36, 10:39 pace
PTE 3.5, Recovery time 52 hours

Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Result:  Walked 1.7 miles

Tuesday:  Rest
Result:  Ran 6.06 miles in 1:02:23, 10:17 pace
PTE 3.7, Recovery time 30 hours

Wednesday:  5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Result:  Ran 4.37 miles in 52:06, 11:56 pace
I was a little sore from Tuesday's run so I decided to take it a little easy.
PTE 2.4, Recovery time 12 hours
Also walked 2.4 miles.

Thursday:  7 Miles Hills (no planned pace)
Result: 7.06 miles in 1:15:54, 10:45 pace
PTE 3.8, Recovery time 44 hours

Friday:  Rest
Result:  Rested
Walked 1.7 miles

Saturday:  10'ish Miles LSD  (pace 10:04-11:04)
Result:  Ran 7.4 miles in 1:32:33, 12:30 pace
We have another Tropical Storm heading our way - Henriette is not suppose to hit land, but she is sending lots of rain our way.  This morning was like running in a sauna!  72 degrees and 95% humidity!
I really struggled through most of this run, but I managed to get my best time going up the Pokapahu Climb.  I've been hovering between 3:03 and 3:09 for the past several times I've run up it.  Today I ran it in 2:56 and took 4th place overall!  It's hard to improve that much over such a short distance (less than a third of a mile.)
PTE 2.6, Recovery time 19 hours

Planned miles- 38

Total Miles:
Running 34.89
Walking: 8.40
Total:  43.29

Another Trip Up Round Top

I ran up Round Top again this morning.  My plan was to run 45 minutes uphill to see how far I could get.  I ended up going 3.5 miles in 45:53, 13:04 pace.  This is completely uphill with over 1,100 feet of elevation gain.  I then turned around and ran fast downhill.  My total was 7.06 miles in 1:15:54, 10:45 pace.  My downhill pace was 8:34! 

One of the cool things about Round Top is there is very little traffic.  It is so quiet up there I know when a car is coming and can move to the side.  When there was no traffic I ran in the middle of the lane which seemed to make my IT band happy.  One of the most common reasons for IT band pain is running on the side of the road which generally has a slope.

Strava's Grade Adjusted Pace (what my pace would have been if the terrain was flat) was really interesting to look at.  My mile splits:

Mile 1 - 12:12/GAP 9:14
Mile 2 - 13:21/9:46
Mile 3 - 13:38/10:07
Mile 4 - 10:27/9:37 - this was half up, half down
Mile 5 - 8:33/9:32
Mile 6 - 8:04/9:00
Mile 7 - 8:00/9:32

So even though my actual times were all over the place, my GAP was actually pretty close!

Of course the views are amazing!

I'd really like to explore this trail someday...

Ave HR 152
Max HR 165 (which occurred while running downhill!)
Calories burned 572

PTE 3.8 - this is my highest effort since I got my Suunto.
Recovery time 44 hours - perfect since tomorrow is a rest day!

Benefits of Recovery Time

I recently replaced my Garmin with a Suunto Ambit2.  I'm really liking it.  Most of the features are the same, but the watch seems much sturdier so I'm hoping it will last a lot longer than my Garmin.  The screens that I see while running are completely customized using Movescount.com.  When I'm finished with my run, I get additional information and can also upload the data to my Movescount account for even more!

These are pictures of my watch after today's run.  I ran 6 miles in 1:02:23, 10:17 pace.

 

 My average heart rate was 146, with a max of 163.  I burned 457 calories.

This screen is something my Garmin did not have.  Recovery time: 30 hours.  PTE 3.7

I've been surprised at hour accurate the recovery time is.  I ran 10 miles on Sunday and my recovery time was 53 hours.  I got up and ran this morning (48 hours later) and felt great!  I'm pretty sure I can do an easy run tomorrow, 24 hours later.

PTE is Peak Training Effect and indicates the impact of a training session on your maximal aerobic performance (VO2max).  The scale is 1-5 and is as follows:

1 - Minor Training Effect
2 - Maintaining Training Effect
3 - Improving Training Effect
4 - Highly Improving Training Effect
5 - Over-reaching Training Effect

Today's PTE was 3.7, definitely improving!  Level 3 can be repeated 2 to 4 times per week.  Level 4 can be repeated 1 to 2 times per week, but it requires 2 to 3 recuperative workouts (TE 1-2) per week.

Okay, I realized this may only be interesting to me (and Les!) but this is good stuff!  I know that I am working hard, but not overdoing it.  I see when I really need a rest day and can benefit greatly from it.

Today's effort really surprised me.  I started with about 3 minutes of walking, then started running.  I took a few stretch breaks, but never any walk breaks.

Mile 1 - 11:44
Mile 2 - 9:58
Mile 3 - 9:48
Mile 4 - 10:11
Mile 5 - 9:59
Mile 6 - 9:45

Four miles under 10 minutes a mile!  Overall pace 10:17.  Rest days really do pay off.

Training Week 7

Since I took yesterday off, I started this week with a strong run.  10 miles in 1:46:36, 10:39 average.  This was up and around Diamond Head.  Rest days really make a difference!  My plan this week will be to take either Monday or Tuesday as rest day #1 and Friday as rest day #2.  I also plan to run Round Top on Thursday.

Sunday:  10 Miles LSD
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday:  Rest
Wednesday:  5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Thursday:  7 Miles Hills (no planned pace)
Friday:  Rest
Saturday:  10'ish Miles LSD  (pace 10:04-11:04)

Planned miles- 38

Week 6 Training Results

This week was just so-so.  Tropical Storm Flossie made it a little messy early in the week and I felt really run down at the end of the week. I did cross the 1,000 mile mark for the year this week!

Sunday:  Rest Day
Result:  Rested

Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Result:  Ran 4.31 miles in 45:22, 10:32 pace.
It was like a sauna when I stepped out on Monday morning.  It wasn't actively raining, so I went for it.  It started raining while I was out, of course!
Also walked 2.5 miles.  For the first time since we've been in Hawaii, I carried my umbrella!  Les and I were suppose to meet for lunch, then he got delayed.  I was already at Subway, so I grabbed sandwiches for us and we ate in his office.  Only one of us got wet that way.

Flossie at work!

Tuesday:  6 Miles Hills (no planned pace)
Result:  Rained out.   Flossie was in full force.  I did walk 3.7 miles later in the day.

Wednesday:  Rest
Result:  It was raining again in the morning, so I ran 3.1 miles on the treadmill in 36:20, 11:43 pace that evening.  I ran half mile intervals, alternating slow and fast.  I really don't like running on the treadmill!
Also walked 3 miles

Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result:  Ran 6 miles in 1:08:02, 11:21 pace.
I took another trip up Round Top this week.  It's so beautiful up there! 

That's Diamond Head in the Background

Friday:  6 Miles Easy (pace 9:58)
Result:  Walked  5.18 miles in 1:30:35
I need to start scheduling a rest day the day after I run Round Top.  I've run it three times now and each time I've been really sore the next day.
Also met Les for dinner - walked 2.7 miles

Saturday:  10 Miles LSD  (pace 10:04-11:04)
Result:  Rested.  I got up to run and my legs were sore again.  I realized I really just needed a complete day of rest.


Planned miles: 31

Total Miles:
Running:  13.41
Walking:  17.08
Total:  30.49