Sunday, March 15, 2009

Peak Week! (Part III)

In the past, I have written about my "peak week" while training for the Hartford marathon, and then for the Rock 'N Roll Arizona marathon. I was following a similar training program for each, but this time I have really mixed it up.

For the past few weeks, here is my weekly mileage, starting with the Monday of each week:

Feb. 9: 42.8 miles
Feb. 16: 52 miles
Feb. 23: 57 miles
March 2: 58.5 miles
March 9: 61 miles

For Hartford, I peaked at 55 and for Arizona, I peaked at 56. This time, I pushed it to 61, and gave myself more weeks in the 55+ range.

Monday: 6 miles, "recovery" pace of 10:05.
Tuesday: 12 miles, average pace of 9:17
Wednesday: Rest
Thursday: 11 miles, including 5x1 mile at 7:42 pace, with 1:00 recovery jogs between
Friday: 6 miles, "recovery" pace of 10:05
Saturday: 20.5 miles, average pace of 9:31
Sunday: 5.5  miles, "recovery" pace of 10:05

The 1-mile repeats on Thursday replaced a tempo run. I am trying to increase my tempo pace, so instead of running 5 miles at my former tempo pace of 8:00, I ran them at a 7:42 pace, but jogged for one minute in between each mile. This workout was challenging but manageable, and there was no soreness the next day.

Next week will be a "cutback" week to about 48-49 miles. I am running the Shamrock half marathon on Sunday and I want to give myself a bit of a taper at the end of the week. My goal for Shamrock will be a pace of 8:09, which is a 1:46:43. If I don't hit this goal, I will have to reconsider my BQ attempt in New Jersey.

As for the Garmin, the best part about it is the automatic upload to the computer and the charts and graphs. I especially like the heart rate data. Yeah, the watch is big, but I am used to it. I ran 8 miles "free form" last Sunday and it gave me the freedom to go wherever I wanted without needing mile markers.

I've noticed a significant drop in heart rate for equivalent paces over the past six months. I haven't noticed significant improvements in my race times, so I am hoping that will change soon!


4 comments:

  1. Congrats on your peak week! That's awesome! Lots of luck this coming weekend at your half marathon as well!

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  2. Sounds like a good peak week!

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  3. Stripes!!! Awesome peak week. I'm impressed with your average in this. Is that about 52 miles average? Nicely done!

    Glad the garmin is working fine. I don't even know 3/4 of the stuff it does, but I like mine. Wait, it just clicked to me that you bought the GREEN garmin. LOL

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  4. You are running really strong! Best wishes in your upcoming half!

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