The Road to Boston 2007

GeorgeD · Post by **GeorgeD** » September 26th, 2006, 3:46 pm

Nice to have you back Will and well done to your wife

Good session and nice pacing, how did they 'feel'

George

seat5 · Post by **seat5** » September 26th, 2006, 6:35 pm

My wife cranked out a 50 mile ultra

WOW!!! I can't even imagine it.

TomR · Post by **TomR** » September 26th, 2006, 9:37 pm

50 miles!

Will, the IP has a more fast sessions than I have previously done. I'll be interested to see how it works out

Carla, I saw on the Taff thread that you're thinking of doing another 4k on Sat. I don't what your IP plan calls for this week, but you could do the 4k as an AT workout. (I extended a 12 min AT for my 4k.)

Tom

seat5 · Post by **seat5** » September 26th, 2006, 11:27 pm

To be worth it for the CTC I have to do it faster than 1:59.5 . My AT is supposed to be 2:02 and 26--28 spm. And I'm not supposed to be doing AT at all for 10 more sessions. But I may not be able to resist trying it again and seeing if I can do a better job of it at least--not a slow split, a fastish one, 2 slow ones, and a sprint. Yuck!

TomR · Post by **TomR** » September 27th, 2006, 10:49 am

Carla--

Are you one of those good girls who does what the teacher says?

Or are you a fast girl?

Tom

whaskell · Post by **whaskell** » September 27th, 2006, 12:06 pm

GeorgeD wrote:Nice to have you back Will and well done to your wife

Good session and nice pacing, how did they 'feel'

George

AT session felt good. Definitely feel like 1:52 is a little slow, but 1:50 would still be a little fast. I think I could do both reps at 1:50 pace but probably would be out of my AT zone.

seat5 · Post by **seat5** » September 27th, 2006, 7:16 pm

TomR wrote:Carla--

Are you one of those good girls who does what the teacher says?

Or are you a fast girl?

Tom

Well, that depends on if the teacher is there or not!
I'm going to do my 3 x 12 UT1 today like a good girl. But school is out on Saturday!

whaskell · Post by **whaskell** » September 27th, 2006, 7:21 pm

Wednesday Morning
10min WU 2200m
UT1 3 x 13min / max pace 1:54.5 / 22-24spm

Target:- 3 x 12min / avg pace 1:58.0 / 23spm / 2:45rest

Actual:- 13min / avg pace 1:57.7 / 23spm / 3313m
Actual:- 13min / avg pace 1:57.7 / 23spm / 3313m
Actual:- 13min / avg pace 1:57.5 / 23 spm / 3318m

Total session 11717m

Felt tired when I woke up this morning - lots of work lately. Session felt ok. Technique felt a little sloppy on the last repetition.

seat5 · Post by **seat5** » September 27th, 2006, 8:55 pm

Great consistancy, Will!
any reason you did 3 x 13 instead of 3 x 12? Looks like you are way ahead of your plan, with both faster pace and longer pieces.

3 x UT1 for me Target 2:10 22 spm
actual
2:09.2 22 2786m
2:08.5 22 2801m
2:08.7 22 2796

Felt good, not tired afterwards. I did 3 minutes rest between, and only a 5 min warmup and cool down, both very very slow, basically some arms/arms & back/arms, back 1/2 slide type drills.

Bob S. · Post by **Bob S.** » September 27th, 2006, 10:28 pm

Fifth week, 2nd session. 2x8'AT(? — the Ip just calls for "T" but TR is out of the question, so it is most likely supposed to be AT.)

In the previous session, I substitued a 5k time trial for the scheduled 20'UT1 with happy results as I reported. Unfortunately, today's results were not that happy — probably because I had an unrealistic pace goal that I was unable to even reach, let alone sustain.

15' pyramid warmup. 4293m (2:26.7). HR ave. 112. 5'rest.

1st 8' piece. 1891 (2:06.9). HR ave. 147. Ave. rate 27. One minute readings:
2:04.4/500. 28spm. 121bps.
2:07.1/500. 28spm. 151bps.
2:07.1/500. 28spm. 153bps.
2:07.1/500. 29spm. 144bps.
2:07.1/500. 28spm. 157bps.
2:08.2/500. 28spm. 155bps.
2:10.4/500. 27spm. 149bps.
2:06.0/500. 25spm. 151bps.

5'rest.

2nd 8'piece. 1876m (2:07.9). HR ave. 144. Ave. rate 26. One minute readings:
2:06.5/500. 27spm. 118bps.
2:10.4/500. 26spm. 146bps.
2:11.0/500. 26spm. 146bps.
2:09.6/500. 26spm. 147bps.
2:09.3/500. 27spm. 149bps.
2:08.2/500. 26spm. 148bps.
2:06.5/500. 28spm. 149bps.
2:04.4/500. 28spm. 151bps.

1'rest.

15' taper cool down. 3108m (2:24.7). HR ave. 131bps. 141/142/140/122/113.

Once again, the only consolation is that I seemed to have the rate fairly well under control.

Bob S.

seat5 · Post by **seat5** » September 28th, 2006, 12:14 am

Bob,
Just curious what the goal was (& was that the same as the suggested AT pace?) Stroke rate was nice and steady,the pace variations show it was a struggle, but you went the distance so that is good. I always feel that if I have a crappy workout, it just brings me that much close to the next good one. It's illogical, of course, like pretending that if you do something terribly stupid first thing in the morning you are then home free, having already done your mistake for the day, but it works for me. Probably your next session will be great.

whaskell · Post by **whaskell** » September 28th, 2006, 6:02 am

seat5 wrote:Great consistancy, Will!
any reason you did 3 x 13 instead of 3 x 12? Looks like you are way ahead of your plan, with both faster pace and longer pieces.

Actually, my plan calls for UT1 3 x 13 with a max pace of 1:54.5 - at least I think I am on the correct week!?

whaskell · Post by **whaskell** » September 28th, 2006, 6:09 am

Thursday morning: 10min WU 2223m

AT 2x8min / max pace 1:50 / 26-28spm

Target:- 2x8min / avg pace 1:52 / 27spm/2:45min rest

Actual:- 8min / avg pace 1:51.7 / 27spm / 2148m / 2:45min rest
Actual:- 8min / avg pace 1:51.3 / 27spm /2156m / 2:45min rest

Total Session: 5467m

Again, tough to get started this morning (@ 5 AM!). Once I got going though it was not too bad. I ramped up the pace a little on the second rep - probably shouldn't have, but ... Off tomorrow because of early morning meetings for work.

seat5 · Post by **seat5** » September 28th, 2006, 8:10 am

whaskell wrote:
seat5 wrote:Great consistancy, Will!
any reason you did 3 x 13 instead of 3 x 12? Looks like you are way ahead of your plan, with both faster pace and longer pieces.
Actually, my plan calls for UT1 3 x 13 with a max pace of 1:54.5 - at least I think I am on the correct week!?

I guess this 3 x 12 was supposed to be 3 x 13:

Target:- 3 x 12min / avg pace 1:58.0 / 23spm / 2:45rest

that's what made me think you were doing an extra minute.

whaskell · Post by **whaskell** » September 28th, 2006, 11:22 am

Oops... I copy and paste and forgot to update that one.