Sunday, July 22, 2007

Taper Zone

People gave a simple name for preRace weeks. TAPER.
This is an arguable point – when to start the Taper. Thomas made a comment that one week is not enough. Correct. What about two weeks? It makes sense almost for every runner.

July, Sun 01 - Sat 07: 80.37 mi @ avg.pace 8:20
July, Sun 08 - Sat 14: 52.26 mi @ avg.pace 8:17
July, Sun 15 - Sat 21: I post it here, read on
July, Sun 22 - Sat 28: unseen future :) about 50 mi I guess
Su 7/19 – Sa 8/04: less than 30 mi?? + Race?!

Since my body “refused” to run any more high-mileage weeks after the first week of July, I’ve made 2 weeks I actually not pleased with. What about the promise I made – to hit 5 consecutive weeks with 80+ miles. Look at my side bar, section called “best ever weeks” 3 of them done.
Man, was that tough!
Never wrote about it – in the middle of each that week – we had some “water pipe lines repair works” in my city. It means you have No Water at all during 24 up to 48 hours with no preliminary announce! Born in Soviet Union, therefore pretty accustomed to this, anyway – How do you feel if after hitting 12 or 14 miles (don’t dare sweat) in the eve or pm time you get home and have no ability to take a shower?? Funny, huh? For this case you always have (you ought to have!) a stock of some drinkable water and you can even pour some water on your face and neck. That’s all. Go to sleep. :)
Next morning – run again, run to the lake 3 miles from the place I live or.. wait for some water in pipes. Am I whining?? Nope. Not at all. Such little things make your life interesting :) get you feel like running water in pipes is a real fiesta in the middle of tough week.

OK, back to my promise – I admit, I finally declare that overestimated my abilities. I broke that promise, yep. During last two weeks I had water twenty four seven and made don’t really mentionable running work. But, would I have a time to hit better weeks next time, before Shanghai? Absolutely Yes. Coach said that we do not chase a “perfect week”. Our aim is a race. The Race.
So, don’t expect me to change my Top 5 week section of the side bar soon. May be in the end of August, could be September.
Q: What would it take for me to hit 90+ mpw?
A: Another water pipe repair works, 24 hours, once per week. Just once. :)

July, Sun 15 - Sat 21. Here’s how my last running week went:
Sun, 7/15:
21 miler, 3:02:55, avg.pace 8:42, avg.HR 146, max.HR 155.
Hate, hate running under direct hot sunlights, temps were about 30C/86F. Kept first 10 miles sub 8:00. Afterwards, I frequently drank a lot sitting under a tree, stretching. Second part was a drag.

Mon, 7/16:
Day Off. After tough mile repeats on Sat and 20+ miler on Sun I was truly sore.

Tue, 7/17:
3.03 miles, 24:09, avg.pace 7:58, avg.HR 137, max.HR 145.
Don’t remember details now, just lazy.

Wed, 7/18:
8.0 mi, 1:04:59, avg.pace 8:07, avg.HR 141, max.HR 153
I made experimental workout here. I guess it’s called “Ladder”.
Mile 1: sub 9:00 – actual 8:50
Mile 2: sub 8:30 – 8:17
Mile 3: sub 8:00 – 7:49
Mile 4, bottom: sub 7:30 – 7:27
Mile 5, again: sub 7:30 – 7:19
Mile 6: sub 8:00 – 7:54
Mile 7: sub 8:30 – 8:25
Mile 8: sub 9:00 – 8:56.
This is fun and you feel like it’s not a regular routine run.

Thu, 7/19:
6.0 mi, 50:47, avg.pace 8:27, avg.HR 135, max.HR 145
Routine after work.

Fri, 7/20:
5 mi, 40:18, avg.pace 8:03, avg.HR 139, max.HR 153
It was sort of a ladder.

Sat, 7/21:
AM: 5.0 mi, 43:23, avg.pace 8:40, avg.HR 145, max.HR 162 !!
Heart Rate 162! What happened? One little doggy, real bitch viciously attacked me, had a gas spray – so this 10 sec attack didn’t hurt me. I made a little experiment, while approaching at 8:00 pace to an old lady and her dog (earlier she always controlled her doggy shall me or any other running type rolled on the trail in the park), had a photo camera in right hand, Mr. Garmin on the left wrist and Damn it, where’s my gas spray, hum, not sure if it works, here it is – look at my HR, it was 143, this is normal for me. After attack (sprayed twice right in her muzzle 50 cm in front of me, e-nuf; lady just screamed: “Veta! Veta! Stop it!” – “Get your … Veta off the runners’ trail”. I didn’t say anything; actually it is officially prohibited to walk in the Park with any dog.) I run and look again – low 160’s! My heart works – Good reaction!
PM: Feel tired and an inevitable Tempo work scares me. Was it my choice for a speed work, I’d make what? Mile repeats! Love them. But I work with the coach, Tempo was scheduled and here’s what I did before main work:
1 mile warming @ 7:38, avg.HR 135, max.HR 141
I decided to make mere 400m. I programmed Dist/Time 0.25 mi / 1m20s and switched to “Virtual Partner” window. If it’s white – you’re ahead, it turns black – you’re behind. It’s really simple to compete with “this guy”. Went off – 70% of the run it was Black!!! I am shocked but I still fight and push myself to get to this 80 sec guy. Last 100 meters it was black-white-black, 0.23 and 0.24 and I’m not sure I can finish sub 80sec! Beep. “Workout finished. You win!” 1m19s, avg.pace 5:18 (Wow! So-o-ou sweet), avg.HR 130, max.HR 155.
This is life – when you’re teenager, 1m10s – 1m15s for this distance is not a problem at all. But in the mid 1990’s I couldn’t run 1 or 2 hours.
2 miles @ sub 7:30, ok – no suck, 7:24 & 7:25
2 miles @ sub 7:00 (yes, I already did such tempo once and decided to repeat, not mention that I made 1 hour at sub 7:00 somewhere in the spring once) perhaps this particular time it was a mistake – 7:03! & 6:56. Stop.
I had scheduled + 5 miles sub 7:30 but smth went wrong.
Total for tempo:
4.0 mi, avg.pace 7:12, avg.HR 143, max.HR 153.
Week is over. 53.28 miles (planned about 60). Average pace 8:20.
Today is Sun, 7/22 I have to make The 20 miler and guess this one would be the last one, before the race.
If I kick my butt to run in the morning, I hit the trail here, in the Ethno Park.



Andrew said...

Good rundown of your week. Time to back off the mileage and let those legs recover.

olga said...

Very detailed week description. How the hell do you run a "ladder" knwoing exactly your mile marks?

Ruslan said...

I just look at the Tool, also I control each mile when hear the Beep sound for each 0.25, 0.50, 0.75 mark. If I want to keep sub 8:00 pace I shall have sub 2 min, 4, min, 6 min respectively. Calculations for 7:30 pace or 6:30 are slightly complicated but I can handle it :)