Weekly Wrap-up

A little bit of a down week since I was on call at work and unable to get a long bike ride in.  I made up for it with extending a couple runs and hitting the pool.  I felt pretty good in the pool.  I know my form is coming back when my butterfly feels pretty effortless for 25 and I can do a full 50 before my forms falls apart.  THe YMCA added 2 extra lane markers in the pool and the difference is night and day.  The water is still really warm, but on the upper end of tolerable.  I've given up on getting them to drop it a degree.  I'll just have to HTFU.... thats what Ironamn is all about anyway.

This weeks totals
Swim - 5 sessions, 12,000 yards
Bike - 4 sessions, 85 miles
Run - 6 runs, 43.5 miles

That's the farthest I've run in a week I think ever.

Here's the pace ranges that the McMillan run calculator suggests when I plug in my current PR for a 5k at 17:15 and a goal 5k time of 16:30. Apparently it tells me I'm under performing my 1/2 marathon..   Interesting.

CURRENT TIMES

vLT

6:00

 

vVO2

5:11

 

Distance

Time

Pace/Mi

800m

2:13.8

-

1Mi

4:58.2

4:58

5Km

17:15

5:33

10Km

35:50

5:46

1/2 Mar

1:19:52

6:06

Mar

2:48:05

6:25

GOAL TIMES

vLT

5:44

 

vVO2

5:02

 

Distance

Time

Pace/Mi

800m

2:08.0

-

1Mi

4:45.2

4:45

5Km

16:30

5:19

10Km

34:16

5:31

1/2 Mar

1:16:24

5:50

Mar

2:40:46

6:08

ENDURANCE PACES

Easy Runs

6:41

-

7:39

Long Runs

6:48

-

7:57

Recovery Jogs

7:45

-

8:27

STAMINA PACES

Tempo Intervals

5:49

-

6:02

Tempo Run

5:53

-

6:08

Steady State Run

6:10

-

6:26

Cruise Intervals

1Mi

5:46

-

5:55

1200m

4:18

-

4:25

1000m

3:35

-

3:41

800m

2:52

-

2:57

600m

2:09

-

2:13

400m

1:26

-

1:28

SPEED PACES 

400m

1:16

-

1:21

600m

1:57

-

2:03

800m

2:39

-

2:47

1000m

3:25

-

3:32

1200m

4:06

-

4:19

1600m

5:38

-

5:48

Overall I'm hitting the pace ranges without issue so far, though its' a damn wide range.  A 6:45 is not really, hard, but not really easy either depending on the distance.  I do tend to run too fast on my recovery runs.  I won't start introducing any tempo runs until probably mid-Dec. after I've build a solid base.  I plan to work up to about 50-55mpw over the next 6 weeks.

My running has felt better than ever.  I think a big part is taking a "leap of faith" and switching to a more minimal neutral shoes after 20 years in heavily padded, high offset trainers, despite racing in more neutral shoes without issue.  My Kinvaras have become my favorite.  Actually I'm liking the whole like so much that I honestly should apply for a sponsorship.