Happy Turkey Day!

on Monday, October 12, 2009 at 1:30 PM

It's Thanksgiving day up here in Canada today and a day off both from work and training. This past week of training went fairly well as follows.

Tuesday: Little over 8 miles which include 5x600m at about 6:20 pace. Ran this with the garmin. Since the sun hadn't risen yet, i ended up running this with the garmin so i could use the backlight button to figure out my 200m splits. Kinda missing my HR data though. I have the big 3x1600m repeat session this week so i'll probably run with both to see where it's at. I'll be able to get my battery changed in my HR watch this Friday.

Wednesday: 5 miles recovery at really slow pace. Probably close to 10 min/miles.

Friday: Little over 4 miles which included 6 strides. Did this in the rain in the evening. Wasn't as bad as i thought it would be. Strides felt smooth and fluid. It seems that strides never feel fluid for me until the taper.

Saturday: Little over 8 miles done which included a little under 5 @ LT pace. Pfitz had a tune-up race planned, but there weren't any races nearby so i did some LT laps around the track. I had meant to do 5 miles or about 20 laps. Actually i wanted to do 20.5 laps cause 20 laps is only 4.97 miles and i clearly wanted to go over 5 miles. I ended up miscounting and ended up at 19.5 for 4.85 LT miles. Did the first 11 laps (2.73 miles) at about 6:56 pace and then did the last 8.5 laps (2.1 miles) at 6:49 pace. HR wasn't getting a good signal for the first 10 minutes or so of the warmup.  Liking that during the LT portion, the HR did the plateau thing which means it gets to a certain point and then plateaus which seems to imply that the effort is sustainable. First 11 laps, the HR plateaued at around 173 and the last 2 miles, it plateaued again at about 178/179 when i increased the effort.

Sunday: Longish long run of 17.5 miles at 8:01 pace. Did two loops which I know are exactly 12.1 and 5.4 miles respectively. They say you're supposed to maintain intensity while cutting back on mileage during the taper so i wanted to run this by HR trying to keep it just below 160 which would force me to maintain a good effort. i did but found that some of miles were a bit faster than i would have liked.

So you're probably all waiting to anxiously know which marathon I've decided to do and to be quite frank I'm still not completely certain.  I would say that it's about 80% chance that i'm doing the Niagara falls full and a 20% chance i'll do Hamilton the week following.  At the beginning of last week, I had given some thought to doing Toronto which is next weekend.   I wasn't sure that with all the commuting, whether I would be able to get my runs in and was afraid i would lose too much fitness, but with the runs getting a bit shorter during the taper and me getting use to the commuting thing, that idea was quickly kiboshed. Right now, the one thing that concerns me is the weather and more importantly the wind.  Niagara is a point to point course in basically a northwestern direction which means if there's a head wind, you're in for a long day.  I've been keeping an eye on the weather in Niagara this past week and it seems the wind generally comes from the southwest which isn't too bad.  There were a couple of days where the wind came from the north for a few hours which is a bit of a concern.  Right now they are predicting winds from the east for race day, but i think it's too far out for those to be dependable.    Looks like it will be a week of the marathon decision.  In any event, I'm going to reserve a cancelable (is that a word?) room in Niagara for race weekend and hope for the best.


yumke said...

Aw, it would have been nice to pace with you for Toronto next week :) Anyways, I'm interested in hearing about Hamilton cause I think that could be on my schedule in 2011. I've started the weather watching in full.