Week 1 of 3: Run Focus 21/10/2007

Photo.
I just could not drag myself away from the Hawaii Ironman last Sunday. What an awesome race and top effort Scotty. That was a very solid day you produced.

The goal this week is to add on one extra run and make it 5 for the week. I'll also continue with the bike focus and aim for 10+ hr of riding. I feel as though once I start consistently exceeding 10hr PW on the bike I start to see alot of improvement in my endurance and strength in and around my IM efforts.
My running is coming along well and I think I'm almost ready to say I'm recovered. I'm experiencing more and more runs with less and less foot issues. This is a good sign. I've limited all my running to around 40-50 minutes and I'm just working on increasing my frequency.

Monday
Run: (40min), 7.5km, av hr 141bpm.
Stress plays havic with my hr. RPE was nice and low but myHR was high. Alot going on at the moment. Need to relax.
Stayed with the 9min on 1min walk. Feet felt pretty good again

Tuesday
Bike: (2hrs), 117bpm, 55km.
easy to Aet ride for the first 1:18. Then I did 2 x 20min TT at Aet with a 2min RI. TTing well. Feeling comfortable on the bars.

Wednesday
Bike: (1hr), 25km, av hr 110bpm
Don't know why my RPE is so much higher on a wind trainer ,yet HR speed etc are much lower. Did a 1hr endurance spin after massage.
Run: (1:07), 13km, av hr 141bpm
2km W/U
4km @ Aet, (av sp 5:05, av hr 144bpm)
1. 4:54, 141bpm
2. 5:11, 145bpm
3. 5:05, 146bpm
4. 5:09, 146bpm
4km @ Aet +10bpm (av sp 4:43, av hr 156bpm
5. 4:35, 155bpm
6. 4:48, 157bpm
7. 4:46, 157bpm
8. 4:46, 156bpm
Feet were good no problems. I would say my Aet pace is sitting around 5:05min/k's at the moment. I The result clearly shows I lack endurance. My first 1km at Aet was pretty close to some of my Aet +10bpm. But I could hold my pace throughout the test. I felt like I was continually fighting an elevating HR, while trying to hold an even pace. This gives my a clear goal for next time. I have a 22 sec dufference between my Aet pace and Aet +10bpm pace and this shows that my Aet +10bpm has been left out of my training. This is good. If the gap was any bigger eg in excess of 30sec then this suggest I'm spending too much time training above my IM zone.
Overall I happy to be back and no I have given myelf a carrot to chase after before my next test. This is the longest run I've done in 6mths

Thursday
Swim: (1hr), 2.5km
10min free
10min buoy
4(4x50). Negative split on 60sec. 45, 42, 40, 35.
20min of drill, focusing on kick and body rotation.
Held the 50's well. Huffing and puffing on those 35's though.
Run: (31min), 5.5km, av hr 130bpm
easy recovery run. Was tired getting out of bed this morning. need more sleep

Friday
Total rest day

Saturday
Bike: (3.5hrs), 95km, 125bpm
fixed gear ride (53/17) for the first 1.5hrs. comfortably held around 35-37kph.
6/6/6/ (53/19@30kph, 53/11@40kph, 53/17@35kph).
small chain for the rest of the ride.
Very solid ride. Eric is strong and we were well matched well on the fixed gear and 6/6/6.
Swim: (1hr), 2.5km
300 W/U
4- 100 buoy. breathing every 4th stroke
4-50 drill catchup
4-150 free (50 easy 25 hard, 50 easy 25 hard)
4-200 buoy breathing every 4 except for the last 50 breathing every 5.
4 -50 (25max, 25easy)

Sunday
Bike: (3hrs), 88km, 125bpm
1.5 easy.
3 laps around the warf. (9km loop)
Building to a hard effort.
Was tired towards the end. Left knee was getting sore so I bailed and came home
Run: (51min), 10km, 132bpm
Felt like I was flying today. Light on the feet. Threw in some surges and my HR never exceeded Aet. Feet were good.
still sticking with the 9min on 1min walk


Swim 2.0
Bike 9.5
Run 3.1
other 1.0

Total 15.39

Solid week for me this week. This is the first time I have cracked 3hr of running in one week since March this year. My feet are holding up very well. I did my first run over an hour and I was able to insert some mod-hard efforts as part of my run test.