Sunday, March 11, 2007

3 Personal Bests

3 Personal Bests
I made yesterday, on Sat 10th. Sorry I brag again.

1. Fastest Winter Half-Marathon: 13.11 miles
2. 8 x 1600 repeats as a final accord I made on the Sat eve. (never did those nutty repeats in the GYM before) plus 1600 as a Cool-Down.
3. Longest milage I clocked for the week (Mar, Sun 4 - Sat 10) about 65 miles !

Sat, morning. Stadium. Forget about Spring, it was such a ***ing cold, I bet -17C.
Somewhere in the middle of Run I found that my long nose was completely covered with frost.. eyelashes as usual bore a "layer" of frost and snow, there were moments when all I saw was 3 - 4 meters distance ahead of me...
And there's such a nice exercise to warm up your hands - clamp/unclamp your fingers so fist and fingers to be unfrozen (that's what I did first two miles)
Positive side - No Wind at all.
I would call this
a Steppe of the Rising Sun
cause the Sun was rising and it was getting warmer and warmer...

Mile 01: 08:17 / avg.HR 133 / max.HR 146
Mile 02: 08:08 / avg.HR 145 / max.HR 147
Mile 03: 08:12 / avg.HR 146 / max.HR 149
Mile 04: 08:01 / avg.HR 149 / max.HR 156
Mile 05: 08:15 / avg.HR 149 / max.HR 151
Mile 06: 07:56 / avg.HR 151 / max.HR 154
Mile 07: 08:04 / avg.HR 153 / max.HR 155
Mile 08: 08:23 / avg.HR 152 / max.HR 156
Mile 09: 08:23 / avg.HR 152 / max.HR 154
Mile 10: 08:30 / avg.HR 152 / max.HR 155
Mile 11: 08:35 / avg.HR 152 / max.HR 154
Mile 12: 08:29 / avg.HR 152 / max.HR 154
Mile 13: 07:56 / avg.HR 152 / max.HR 155
Lap 14 (0,11m): 00:47 (pace 07:13) / avg.HR 156 / max 157

Total for Half Marathon: 1:48:02 with pace 8:14 miles per min
Remember - it is a winter training, it means I still wear heavy winter shoes with fur inside, a lot of jackets, I was without my bacalava though

So Saturday afternoon I had in my bank about 56 miles and I made up my mind, that IT IS a time for my personal Best Week ever. 65 miles. Let's see how "about 9 miles indoor run" happened.

Sat eve, "Manege" Gym, 1600's:
1. 07:08 (pace 07:10)
2. 06:59 (pace 07:01)
3. 07:04 (pace 07:06)
4. 07:03 (pace 07:05)
5. 07:07 (pace 07:09)
6. 07:00 (pace 07:02)
7. 07:04 (pace 07:06)
8. 06:57 (pace 06:59)
It took me 1,5 hour for eight tough repeats.
9. 07:43 (pace 07:45) Cool it Man!
Never did 8 x 1600 repeats with my MP (marathon pace, which I consider now a range 06.45 - 07.15)

(today on Sunday, my quads, my ass, my calves Are Sore)
---------------------------------------
Totals:

Mar 9, Fri, PM: 5 miles, avg. pace 8:38 per mile - nothing special ...
Mar 10, Sat, AM: 13.11 miles, 1:48:02, 08:14 pace, avg.HR 149, max.HR 157
Mar 10, Sat, PM: 8 x 1600 + 1600 to Cool down.

Weekly mileage (Mar, Sun 4 - Sat 10): 65.49 miles, avg. pace 08:27
avg.HR 144, max.HR 174

2 comments:

Assyl said...

Run, man! Run!

Thomas said...

You are working very hard indeed! You will be rewarded by getting better and better.