Been a little busy so let me update you as to our goings-on.
Sunday: 3.94 easyish miles around Liberty Park; a bit stiff from Saturday and thought I'd be slow, but averaged a 10:34 mile pace with ave HR of only 135! Pretty fast for that HR!
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Monday: Weight training in the morning. Then in the late afternoon, Kat (former co-worker) and I ran/hiked up to the Living Room together. It was quite a sight w/the storm brewing. It was very windy and a bit cold, but we managed the 2.43 mile (by Garmin) round-trip in 48:30; the elevation change was 1000 feet each way (wow!) in that distance. My heart rate averaged 145 on the way up, for 18:56/mile. Yeah, it was steep. We went down more slowly than we came up, though, because the footing was not easy and I'm kind of a hiking wuss.
Here are more pics on Flickr.
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Tuesday: Track workout. Yasso 800s. Hey, does anyone know if these are predictive of how fast you can RW a marathon just as they are for running? I'd guess the answer is yes, but I'd like to know, because I was pretty fast today! (For the uninitiated, Bart Yasso of Runner's World is known for 800m repeats; he says if you can do about 8-10 of these at a certain pace, e.g. 4 min 35 sec in my case, that predicts a 4 hr 35 min marathon). Anyway, after a warm-up and stretching, I did 6x800 (not that many, I know - but I will do more as the season progresses) in 4:36, 4:32, 4:33, 4:37, 4:31, 4:31. Despite feeling pretty sluggish (not enough sleep) and having a bit of soreness from last night's hike, I surprised myself with the fast pace that I did these at. I am sure I could have cranked out a few more at 4:36-4:38 if I had to. So... maybe a 4:35 or 4:40 is possible this fall in Portland? I'd like to think so :).
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Happy me! I was down 1.2 lb at Weight Watchers again, for the 2nd week in a row. Morning weight still around 146-147 but hopefully we'll get it down to 143-145 and keep it there by fall.
Yasso 800 meter: this is nothing more than 800s at 5K pace; if you do the conversion (with the (d2/d1)^1.06 slow down formula from running) you get your predicted marathon time.
ReplyDeleteThe slow down is less (d2/d1)^1.04 for walking.
Also these formulas are NOT predictive; this is correlation and NOT causation.
Thanks, Ollie... yes, you are right, of course, that it is correlation not causation. Good point.
ReplyDeleteI thought Yasso 800s were more like 10k pace. Mine this morning were in between 5k pace (4:28) and 10K pace (4:42). Anyway, close enough for a good workout :).
The (d2/d1)^1.04 predicts a 4:23 marathon from both my 5K best of 28:36 and 10K best of 58:43 (flat; 57:57 PR was downhill), and 4:31 from my half marathon best of 2:11:57. Hmmmm. 4:23 seems waaaaaay too fast to me (it's less than my 1/2 marathon PR doubled!), and 4:31 might be possible, maybe... but probably not w/bathroom stops that I don't need to take in a 1/2 marathon.
Sorry, I haven't checked in for awhile. Only a few months till Portland! You're going to love it and for sure you will PR it.
ReplyDeleteIts a much easier course than SF
Thanks, Steve... um, no need to apologize for not checking in... I seem to remember you've been in the hospital or something?!? Glad you are out and up to reading blogs again :).
ReplyDelete