All workouts this week were done in San Francisco. The HR zones I used were: high 120s-mid 130s for recovery workouts, low to high 140s for MPace workouts and mid 150s to mid 160s for TPace workouts.
Mon, 26-May-2008: Scheduled day off. Finished the drive to San Francisco stopping at IKEA on the way to pick up a couple of chair and a foot stool for the apartment. Moved in the apartment with Anson’s help, put away all the stuff and assembled the chairs and foot stool.
Tue, 27-May-2008: 45-70 mins recovery run, easy terrain. Gmap Pedometer link to the run is here. Total distance was 6.6 miles in 1:08 with average HR at 137.
Wed, 28-May-2008: 75-90 mins. 5-7 strides 20-30 secs long at 90% with 1.5-2 mins recovery. Gmap Pedometer link to the run is here. Total distance 8.6 miles in 1:20 with average HR in the mid 140s and maximum HR at the end of the strides were in the 162-165 range.
Thu, 29-May-2008: Tempo run 60-75 mins. Warm up 20-25 mins in zone 2 and 3a, 5 mins at Mpace, 15-20 mins @ TPace and cool down for 15-20 mins. Gmap Pedometer link to the run is here. Warm up for 20:00 with 132 as Avg. HR, 30 mins for both MPace and TPace sections with maximum HR in the mid 150s and avg HR in the high 140s, Cool down for 11:05 with avg HR of 136 and maximum HR of 155. Total distance 6.85 miles in 1:01:13.
Fri, 30-May-2008: 45-70 mins recovery run. Gmap Pedometer link to the run is here. Total distance 5.81 miles in 57:33. Average HR was 132.
Sat, 31-May-2008: Long run fairly flat. 20-30 mins in zone 2 and 3A, 3-6 miles at MPace and cool down. Gmap Pedometer link to the run is here. Zones 2 and 3A were in the high 120s to low 130s, the MPace HR was in the mid 140s to low 150s. Felt great the entire time. Total distance 10 miles in 1:34 including warm up and cool down.
Sun, 1-Jun-2008: 3-3.5 hours on trails with hills. 15-20 min in zone, 1 hr zone 3a and the rest with uphills 3b, flats 3a, downhills 2-3a. Did this run with Kent starting from the Tennessee valley trail head to Old springs Trail to Miwok Trail to Wolf Ridge Trail down to Rodeo Valley on the Coastal Trail, back up the road that Miwok 100k uses through the Lagoon Trail, down the road to Slacker Trail to Coastal Trail to SCA Trail to Rodeo Valley Trail to Miwok Trail to Marincello Trail to the trail head. I felt great the entire time and ran quite a few of the hills except for the steep hills. Total distance was 15.75 miles in just under 3:30. Average HR was in the 140-150 range with it being as high as 165 while running uphill. Had 3 e-gels and 2 Honey Stinger fruit chews during the run along with 70 ozs of water.
Summary: Overall a great week of running. It has been a very, very long time since I have run 6 days in a week. Last time I can remember doing it was during the Marathon des Sables in 2005. It helps to be able to have a lot of oxygen. The same effort and intensity would have been a mighty struggle in Colorado.
