Well kids, we are starting to get into the serious endurance training. I knocked out 2 hours at the res today, which handily is 2 laps. Today was all about time and I had to hold myself back at the beginning and push a little at the end. The last time I ran out there was the long course, and like the long course, I spaced my walk breaks on the uphills. I ended up doing 10.65 miles at a 11:17 pace, which brings me to this cool training tool. When I plug in my time for my 4 mile race yesterday, I get a vdot value of 34.85, an indicator of my fitness. This website is cool because it has a chart showing how that fitness level would preform at different distances. Hypothetically, yesterday I could have also run a 27:04 5k and a 56:14 10k.
The other chart has training level paces. Presumably, I could run a 11:19 mile at 70% of my max heart rate, which is my easy long run goal. So today I was pretty happy to hit 11:17, especially since I was running in 2" of snow in my yak traxs in 20 degree weather, while keeping my heart rate in zone 2.
In general, I really hate seeing my mile pace above 11:00. But going back to the vdot page, in theory I can still race the half marathon in 2:04:40, which is very much not 11 minute miles. I think I'm going to set my Canyonland goal to be sub-2:10 but the closer to 2:00 I get, the happier I will be.
And in closing, long runs are still really hard. I got a blister in on my right arch (ski sock related?) and my legs got pretty tight and sore at the end.
Week Totals:
Swim: 5800 yards
Bike: 2 hours at track
Run: 25.5 miles
Total time: 8:30
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