Sunday, August 05, 2007

Rocket City Marathon Training: Week 1, Day 1

Well, here's week 1, day of my new marathon training plan. I guess it's actually day 2, because day 1 was supposed to be rest/cross training. But it was the Staggerwing Duathlon. Our long runs are going to be on Friday morning, the rest day is Saturday, and we kick off each week of running on Sunday.

We had quite a group for this run, it was me, Michele, Joe, Mike, and Lisa. Check out the temperature below. We ran Michele's route, and because of a temporary wrong turn I ended up with 7.38 miles instead of 7. Then Michele and I proceded to run the 10x100 meter strides immediately afterwards. Afterwards, we jumped in her pool and talked about whether or not I should sign up for the Mtn Lakes Triathlon this Saturday. I'd like to, but then again it fall on the rest day for the Pfitz plan. I'm a little concerned about racing on rest days. I fear it might be like squandering your sick days when you aren't sick - I might be okay now, but give it a few weeks and I might wish I had rested instead. I don't's about to sell out...but I think I'm going to sleep on it tonight and decide in the morning.

Back to this run, though, I believe I ran it entirely too fast. My avg heart rate was 164 bpm, and this was supposed to be a General Aerobic run. I have yet to see if Pfitz actually gives you HR range or a pace for the general aerobic runs, if anyone has any advice here, please send it on over.

Tomorrow is a rest day. And rest will be taken!

Route:--Elev. Avg:1087 ft
Location:Arnold Afb, TNElev. Gain:+3 ft
Date:08/05/07Up/Downhill: [+275/-272]
Time:07:05 PMDifficulty:4.0 / 5.0

Weather:Mostly Cloudy

93F temp; 45% humidity

99F heat index; winds W 9

Distance: 7.38 miles

Speed:6.7 mph

Pace:9' 01 /miHeart Rate:164 bpm (Avg)
175 bpm (Peak)
Elevation (ft.)
Pace (min/mile)
Heart Rate (bpm)
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
18' 52-0' 096.8+0.1143+3 ft
29' 08+0' 076.6-0.1157-13 ft
39' 05+0' 046.6-0.1163+13 ft
48' 54-0' 076.7+0.1169+17 ft
59' 05+0' 046.6-0.11700 ft
69' 23+0' 226.4-0.31700 ft
78' 40-0' 216.9+0.3172-14 ft
end8' 52-0' 096.8+0.1172-3 ft
Versus average of 9' 01 min/mi

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Phil said...

Congratulations on a great race Lana. The pictures were fabulous.

Pfitz lays out the definition of how intense each type of workout needs to be in Chapter 2 of "Advanced Marathoning". He does include HR ranges for VO2max, Tempo runs and General Aerobic runs.

You do need to take your rest days to stay healthy. On the other hand, the plan is flexible and you can always fit these races into your weekly plan. Just pay attention to the easy-hard principal and you'll be ok and will enjoy your training more.

Michele said...

You should have stayed with me then you wouldn't have made the wrong turn ;)

Great run, it was fun.

As for Mt. lakes, come on, you know you don't want to miss the party!!!

Amanda said...

Very excited to read about your training, as I can tell it will help me improve my training!

Do you do anything special in terms of nutrition when you're training?

Benson said...

Bones in motion, I love it. keep shaking 'em.

Tri-Dummy said...

Nice run...all those graphs are making me jealous.

Graph envy. It's uglee.

Kate said...

Lana- thank you SO much for your generous donation, and the song suggestion!! Yay for bloggy buddies :-)

TriSonq said...



I think my brain is beginning to seep out my ears.

Glad you signed up for Mt. Lakes. See you this weekend!

Lance Notstrong said...

I keep my HR under 162 for all my endurance runs. I do this a bit different than just the using the average HR at the end. If it gets over 162 like on your miles 3-7, I back off. It works for me in keeping myself in check. Good luck, I bet you can break 4 hours this year :-)

Mallie said...

Look at you getting all super technical with maps, weather conditions, etc. Way to rock a good run, Lana.

Rae said...

Great job!! You guys need to start your own club with jerseys and the works!!

Good luck at the tri this weekend!!