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Must conquer Boston!

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Re: Must conquer Boston!

Post  Dave P on Wed Feb 26, 2014 3:37 pm

6 easy on TM in a.m.; & 8.7 at noon, 3x2mi, "flat" ave 6:28 (ave 162 hr), .25mi recovery jogs ave 2:21 (150hr), some wind; - per McMillan, it's my 1600m speed pace, & it's my fastest 2mi intervals ever. Hr went down to 146 during final cool-down mile (8:34 pace) = not over-training.

For ref, my max hr is approx just over 180.
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Re: Must conquer Boston!

Post  mountandog on Wed Feb 26, 2014 8:58 pm

nice workout
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Re: Must conquer Boston!

Post  Michele "1L" Keane on Thu Feb 27, 2014 10:47 am

Nice run, Dave.  Obviously, your weather is better in the NE than NE Ohio right now.  Kudos on the workout.
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Re: Must conquer Boston!

Post  Dave P on Mon Mar 03, 2014 2:47 pm

6mi easy on the TM before heading to work. Then the 6mi lunch run was turned into an "easy" progressive run:
 8:31, 8:01 ,7:42, 7:12, 7:07, 6:52.

I'm getting tired of so many easy runs, so I just wanted to kick it up a little today - another sign of not over-training. I was only breathing some-what hard druring the 6th mile. Wed will be my real speed day - I'm planning on a 7mi tempo. Sat I'm planning on a 22 miler as I hit the peak training period this month.
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Re: Must conquer Boston!

Post  ounce on Mon Mar 03, 2014 3:49 pm

Nifty progression, today.

May I suggest for pondering that your HRmax is greater than 180 and maybe a little more than 200.  Mine is 200 from 2009 and this past Saturday, I hit 187 (93%) and I'm almost 57 with some more pounds than you, as well.  Just an idea to think about.

Keep at it and good luck on the double deuce on Saturday.
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Re: Must conquer Boston!

Post  fostever on Mon Mar 03, 2014 5:58 pm

Looking good, Dave. 2 a days! wow
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Re: Must conquer Boston!

Post  nkrichards on Mon Mar 03, 2014 8:29 pm

Good to see training is going well.  Looking forward to following your race!
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Re: Must conquer Boston!

Post  Dave P on Wed Mar 05, 2014 8:27 pm

Ounce - I've tested my hr max a couple times & it's nowhere near 200. Maybe high 180's at the most, but I think low 180's is more realistic. God makes us all different - including our hearts.

1st TM run in a.m. was 12 miles with a 7mi tempo in the middle at 8.9mph (6:45/mi.) hr ave was 162 during the tempo with a spike max of 168. I'm really happy with that. I also did a 2nd TM run in the p.m. of 10.25 miles, which was just an easy run.
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Re: Must conquer Boston!

Post  fostever on Wed Mar 05, 2014 10:39 pm

Loading up on the mileage aye, Dave. Good show
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Re: Must conquer Boston!

Post  Dave Wolfe on Sat Mar 08, 2014 2:35 pm

Training is going well.
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Re: Must conquer Boston!

Post  Dave P on Thu Mar 13, 2014 9:41 am

Yesterday was another double. After 6 easy on the TM in the morning, I did some speed as part of my 8.75 mile lunch run: A 2x3mi interval workout.
pacehr
Warm-up8:18124
1st Interval6:35147
6:36155
6:18162
1st Interval Pace Ave6:291st Interval hr ave155
1st Interval Total19:29
Recovery.25 in 2:27146
2nd Interval6:34158
6:47160
6:29163
2nd Interval Pace Ave6:362nd Interval hr ave160
2nd Interval Total19:50
Cool-down7:49147
Overall Interval Pace Ave6:33Overall Interval hr ave158
Overall Interval Total Ave19:39
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Re: Must conquer Boston!

Post  Michele "1L" Keane on Thu Mar 13, 2014 11:45 am

Nice workout, Dave.  I'm scheduled to do the same workout today myself and I'll be forced to do it on the TM or indoor track as outside is an icefest once again.  Keep up the great work.
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Re: Must conquer Boston!

Post  Jerry on Thu Mar 13, 2014 11:57 am

that looks strong. Keep it up, Dave.
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Re: Must conquer Boston!

Post  fostever on Sun Mar 16, 2014 6:38 pm

Doubles, yikes! Haven't does those since high school. Good show Dave, keep it up and be cautious!
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Re: Must conquer Boston!

Post  Dave P on Wed Mar 19, 2014 5:51 pm

Super confidence boost again! I keep hitting or exceeding all of my goals during training. It will be interesting to see what that all means come race day.
 
Today was another Double-Day as I continue through my last high week before taper: 8 mi easy on the TM before work, then a road 10 miler at lunch, which included a 7 mi tempo. The tempo portion averaged 6:44/mi pace over light hills, w/ an ave hr of 152. See below. (The warm-up & cool-down 1.5 miles on each end were around 8:15-8:30 pace.)
 

 
MilePaceHR
16:44146
26:54148
36:56149
46:46150
56:54153
66:32157
76:24162
Ave6:44152
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Re: Must conquer Boston!

Post  fostever on Wed Mar 19, 2014 10:09 pm

Kill'n it Dave!
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Re: Must conquer Boston!

Post  Dave P on Wed Mar 26, 2014 7:51 pm

My last double-day. 10 at lunch with 2x2 mi intervals in extreme wind - it was so bad at times that it felt like I was running in place & I almost was knocked over a couple times. Due to this my effort was up, but my pace was slowed. I averaged 7:16/mi during the intervals, which is about 45 sec slower than recent 2 mi intervals. I know it was because of the conditions & it's taper time, so no worries - just trying to maintain & recover from all the hard training. Then an easy 6 on the TM after work. Massage tomorrow after work!
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Re: Must conquer Boston!

Post  Dave P on Wed Apr 02, 2014 4:20 pm

5mi tempo during 8mi run over some small hills; tempo ave pace was 6:32, 159hr-171max (tempo portion)

Taper is going great. after my best marathon training ever.
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