This run shows my rookie ability to coach myself..
#1- Not enough recovery from Sunday- legs were dead from the start.
#2- Poor choice of run course to try to hold race pace (although I think there may be value in repeating this session to gauge my progression).
Here is a course profile:
#3- Poor choice of pace considering my fatigue and current fitness.
I ran 7.25 miles in 41:21 for an average pace of 5:42 and 164 HR. My first 3 mile lap was at 6:00 pace. The second lap I didn't time as I was simply trying to keep my HR above 165 which was very difficult. Jeff road along beside me on his mt. bike and was telling me my paces with his GPS... I heard a lot of 5:45's on the uphill and a 5:17 on the downhill. Lap 3 I was dying on the uphill to hold 5:45 pace and at 7.25 I bagged the run. My HR was dropping which is a bad sign and I wasn't getting what I needed from the run anymore.
The mistakes I made were ones that I know and am familiar with from Ironman. Being self coached is pretty tough, although Jeff makes it look easy! He rocked the 5430 Half Ironman on Sunday and is recovering from the effort, otherwise I'm sure he would have run this with me and pushed me.
My motivation to get as good as I can be often times is my greatest weakness. I need to learn how to temper my desire to train hard. I needed more time between today and Sunday. I needed to hold back a little more on the uphill in the first 1.5 miles as I am not as strong as I want to be, yet. 5:30 miles are still a challenge.
I do think I am ahead of the curve though, with 17 weeks until Vegas I am far fitter than I was 17 weeks before Austin. I am in what Canova calls the "fundamental period".. here's what he says in regards to this period.
"The fundamental period lasts between 8-10 weeks and is the crucial phase of an athlete's preparation. During this period the athlete sustains the maximum work load and begins to work on power endurance.
The number of kilometers increases while muscle efficiency in distance work is enhanced and the preparation, both mental and physical, for long distance begins. The tendency is to 'attack' the organism with a mixture of stimuli.
The athlete often reaches a state of general fatigue that attenuates muscle vigor, but this condition is considered normal and should not be mistaken for inadequate physical condition."
Note: my run on Sunday was on a gently rolling course, no significant hills to speak of. I was also much more rested. Fatigue is cumulative- so after 2 weeks of 100 miles I have built up fatigue and as it accumulates you do not recover as quickly from day to day. This is why it is imperative to include rest blocks every 2-3 weeks. With that said- I am in the phase of training where running on fatigued legs is ok. The critical skill will be to bring myself to the edge with out falling over. I still have a lot to learn and a lot of fitness to gain.
Jeff counted my cadence during this run- when I was fresh I was hitting ~92. Once I started to really fatigue it jumped up to ~96... maybe too high, as I may be losing stride length.