Week 4 Review

Wow, the weeks are just flying by of late. (Super busy at work with a new product release in a week).

Day 1. Cross training day with Benson in the Opto gym.
Good solid workout. Struggled through the first half, but really put some effort in on the second and really bought the pain. Great session.
Tracked it with the watch. Have not had time to go back and enter all the weights.

Day 2. 3 miles.
I really wanted to do a new test I found in my watch, but had left the heart rate strap at home and so could not do it, for some reason this really got me down, so I set off a bit despondent.
Both Bob and Benson were busy or out on travel, so it was a solo run.
First half of the run I had a good talking to myself and decided to do some sprints, so put in on the usual two segments. The first was nothing to talk about, the second was much better.
I beat my own time and missed the first place by two seconds….. its nice to have a challenge.

Day 3. 4 miles. Lactate Threshold test.
Bought my heart rate strap in and the other guys were busy, so rather than doing the trail as usual, I did the Old Town loop and did the new test I found on the watch.
Here is what Garmin say about it;

Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream. In running, it is the estimated level of effort or pace. When a runner exceeds the threshold, fatigue starts to increase at an accelerating rate. For experienced runners, the threshold occurs at approximately 90% of their maximum heart rate and between 10k and half-marathon race pace. For average runners, the lactate threshold often occurs well below 90% of maximum heart rate. Knowing your lactate threshold can help you determine how hard to train or when to push yourself during a race.

In short, it is the sustainable heart rate and pace test.
Turns out, it is a very hard test for an inexperienced runner to do…. I have never had to run to a fairly precise 10bpm window before. My first test was a bit of a mess, my second test in the second part of the run was much better.
I tried the test again when running with Bob and it failed, so it really is something you need to do on your own.
Bottom line, the watch continues to impress me and the data is helpful and customized for me.

Day 4. 4 miles.
Standard Old Town circuit run with Bob.

Day 5. 6 miles. Solo Hill climb.
Was felling pretty good, so headed out to the hill at the back of old town. For the longest time, I was the top of the leader board for this hill climb, but late last year, some 35 year old came out from nowhere and knocked me off by a good many seconds… So yeah, I went to see what I could do.
Failed by 5 seconds.
Eh. There will be another time, it is all fun and games.

Day 6. Rest day. Went to LA for church and had a very social day with after church lunch and then out to dinner with some church folks at a very noisy restaurant. Exhausting stuff.

Day 7. 14 miles.
Woke up at 10 past 3am. Wide awake, so figured I may as well go run.
Was out the door by 4:02am Nice steady pace. A little quick, spent a few miles trying to pull myself back and was mostly successful.
Had some gear trouble (my shorts kept falling down). But otherwise, everything went perfect.
I upped the size of the ear piece of the wireless ear buds and did not have to adjust them once the whole 2 hours. A record. Very happy.
Was a bit slower overall than the last time I ran this distance almost 3 years ago, so a bit disappointed as I feel better this time than last. (Not that I clearly remember then).

I think next weeks program is exactly the same, but with with curve ball of extra work at work getting ready to ship everything to Florida for the trade show the week after next and its training week, so yeah, a fair bit of pressure. (Might have to run in the mornings and work double lunches (I usual teach at lunch, then run, but don’t see me having the time this week).

Starting to try and not freak out too much about running in Orlando the week after next. Bob said he would keep me on track, so will lean on him for support. The guy has run all over the world…. Orlando is child’s play for him.