The Road to Boston 2007

Bob S. · Post by **Bob S.** » January 9th, 2007, 11:42 pm

I spent so much time on the last message describing yesterday’s workout that I didn’t have time to get to today’s, which is much more fun to report — another PB for the 15k workout. Last week it was 1:08:34.6 (2:17.1); today it was 1:08:07.8 (2:16.2). With a 10’ wake up for 2081m, a 15’ pyramid WU for 2090 meters, and a 12’ CD for 2360 it comes to about 21.5k total for the day. I checked to see if I could squeeze some nonathlon points out of it by interpolation. I have a pretty good 60’ distance recorded there, so there was no point in checking that out. But my 30’ distance is weak and I can improve it by using the first 30’ of this piece. I went to all the trouble of adding up the 1k split times for 6k and 7k parts and calculating the interpolation, but then I couldn’t log on to nonathlon. I checked out my logbook and found that it would be a moderate improvement, but I can’t enter it until I can get back on to nonathlon. The distance pieces are easier to check, of course. It is just a matter of adding up the 1k times, but I could tell along the way that I had not made any improvement for any of those.

Bob S.

seat5 · Post by **seat5** » January 10th, 2007, 1:54 am

Excellent, Bob!
Ann, those mental demons make me think of that arcade game where you have to hit the moles that hop out of the holes with a big mallet...they keep popping out and you have to keep whacking them...

Bob S. · Post by **Bob S.** » January 10th, 2007, 6:05 pm

Wednesday plan: 8K, steady ~2K+12, i.e pace target @ 2:16.3.

WU: 15’ rate pyramid. 3166m(2:22.1).

8K: 35:50.4(2:14.4). Constant 24spm. 141bpm ave. Negative 1K splits all the way, 2:16.8—2:09.7.

CD: 15’ rate diminuendo (retardendo?). 3010m(2:29.5). 131bpm ave.

Just a bit faster than last week (4.4 seconds/8K) and well below the target pace.

With wakeup included, a little over 16k for the day. Enough to put the OLYC in third place in the JVC for the moment — far behind the Ancients and the WKRC.

Bob S.

seat5 · Post by **seat5** » January 10th, 2007, 9:03 pm

CD: 15’ rate diminuendo (retardendo?)

ritardando and abbreviated "rit."

Bob S. · Post by **Bob S.** » January 10th, 2007, 9:12 pm

seat5 wrote:
CD: 15’ rate diminuendo (retardendo?)
ritardando and abbreviated "rit."

Thanks, Carla. I had a hunch that you would know the answer. By the same token, would accelerando be appropriate for a warm up?

Bob S.

seat5 · Post by **seat5** » January 10th, 2007, 11:03 pm

Yup!

Though I must say that most of my cool downs are actually adagio!

Today I finally did a real workout (an easy one, but an actual IP session).

2 x 17 UT1 target max 2:05/22

actual
4118 2:03.8/22
4129 2:03.5/22

I'm glad to be back but still don't feel 100%. Tomorrow is 5 x 3 TR. That might not be much fun! Also I have signed up for the Crash B's.....my race is fortunately probably around 2:00. Though that means half a day of race nerves, also I'll be racing when more limber--I don't think I'd do too well at 9:00.[/i]

TomR · Post by **TomR** » January 11th, 2007, 12:03 am

5x3' TR

I was not looking forward to this, so started conservatively, both the first interval and the beginning of each piece.

1.51.6/153/30
1.51.1/158/29
1.50.2/165/29
1.49.7/166/30
1.49.3/166/30

avg: 1.50.4 --the same 4x3' a week ago

whaskell · Post by **whaskell** » January 11th, 2007, 7:19 am

Tuesday
10min wu 2120m
Target ut1 2x15min/avg 1:57/23spm/3min rest
15min/1:57/23/3847m
15min/1:56.9/23/3851m
total 9017m

Wednesday
10min wu 2161m
target tr 5x3min/avg 1:46/32-34spm/3min rest
3min/1:45.8/32/851m
3min/1:45.5/31/853
3min/1:45.9/31/850
3min/1:45.4/32/854
3min/1:44.8/33/859
total 7343m

Thursday
10min wu 2198m
target ut1 3x16min/avg 1:57/23spm/3:15min rest
16min/1:56.9/23spm/4016m
16/1:56.9/23/4107
16/1:56.9/23/4106
total 14408m

Nothing special about any of these workouts. They all went well, I've been feeling good this week. Day off tomorrow.

Yankeerunner · Post by **Yankeerunner** » January 11th, 2007, 9:25 am

Been sidelined since Sunday, when I let my ego set the pace in a 4.9 mile running race and pushed my poor legs beyond their current capacity to recover in time to workout the next day.

Finally took some tentative steps forward today.

1908m w/u in 9'

5000m 20:48.6

(1000m splits,
1000m 2:05.1 19spm 120hr
2000m 2:05.0 18spm 124hr
3000m 2:04.9 18spm 130hr
4000m 2:04.8 18spm 132hr
5000m 2:04.7 19spm 134hr)

819m c/d in 4'

124df, 50degrees, 46rhr. Still a bit sore in the right calf from Sunday's running race, but otherwise mostly recovered. Didn't feel very good but should be better tomorrow for having stimulated the erging biosystems. No more running until after CRASH-B's!

Rick

cynthia · Post by **cynthia** » January 11th, 2007, 7:55 pm

seat5 wrote: I'm glad to be back but still don't feel 100%. Tomorrow is 5 x 3 TR. That might not be much fun! Also I have signed up for the Crash B's.....my race is fortunately probably around 2:00. Though that means half a day of race nerves, also I'll be racing when more limber--I don't think I'd do too well at 9:00.[/i]

Carla, glad to see you're starting to feel better. I understand Crash-B will be a new experience for you.....you will love it, its a lot of fun (not to mention a lot of pain). Best of luck with your training!

Cynthia

seat5 · Post by **seat5** » January 11th, 2007, 8:27 pm

Hi Cynthia!!! I haven't seen you around much. How was your OTW season? ARe you going to Crash B's? It would be fun to meet in person.

Off to do 5 x 3 TR....uh oh

TomR · Post by **TomR** » January 11th, 2007, 10:09 pm

UT1/3x18

split/hr/spm
2.07.8/128/21
2.07.8/134/21
2.07.4/137/21

Delliberately took it a bit easy. At the low end of UT1 pace, and HR is about 8 beats shy of a typical session. After a 5x3, I can't zing along. Or if I do, I'll pay for it for a day or three.

Bob S. · Post by **Bob S.** » January 12th, 2007, 12:23 am

Simplified Pete Plan, 2nd week, 4th session: 5x1500m,5'r~2K+5(~2:09.3). First 4 rests were passive; the fifth was part of the cool down.

WU: 21’rate pyr. 4528m(2:19.1). 142bpm
~7’r.
1) 6:23.6(2:07.8). 31spm. 149bpm.
2) 6:21.5(2:07.1). 28spm. 150bpm.
3) 6:22.8(2:07.6). 25spm. 144bpm.
4) 6:27.1(2:09.0). 24spm. 149bpm.
5) 6:30.8(2:10.2). 28spm. 146bpm.
~20 second pause.
CD: ~14:40. 2813m. Constant 12spm. 116bpm at end.

Sort of a fly and die. I hate intervals.

Bob S.

seat5 · Post by **seat5** » January 12th, 2007, 12:24 am

Today was 5 x 3' TR. My TR target has been 1:53/30 spm but I knew after the first one I couldn't keep the rate up, it was making me hack. So I did the rest at 27 or 28.

800 1:52.5/30
786 1:54.5/27
791 1:53.7/27
789 1:54.0/28
796 1:53.0/28

Tom, I liked your 5 x 3' better.

I was happy to just do it. Minor emergency in one of the rest intervals meant a quick sprint to the bathroom but got back in time to start the 4th interval. Tomorrow is 3 x 8 AT. I like AT.

Yankeerunner · Post by **Yankeerunner** » January 12th, 2007, 8:51 am

2 X 15' UT1 (3.75'r)

2167m w/u in 10'

15' 3744m 2:00.1 22spm 140hr (recovered to 67hr during rest)
15' 3779m 1:59.1 22spm 148hr (rec. to 76hr)

1037m c/d in 5'

123df, 51degrees, 47rhr. Only did two-thirds of the scheduled workout in order to ramp back up to full training instead of trying to pretend that I didn't lose anything during the days off. Next week is supposed to be a heavy training week and I want to be in good shape when it starts on Sunday.

Rick