38 Days to Go (Oh Christmas tree... oh Christmas tree...)
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Date - Day - Scheduled Workout (Intervals within desired pace)
11/20/17 - M - MBW
11/21/17 - T - 2 mile WU + 3 miles @ T + 2 min Rest + 4x200m @ R w/ 200m RI + 2 miles @ T + 2 mile CD (8/9)
11/22/17 - W - 7 miles @ 7:54-8:28 min/mile
11/23/17 - R - 3 mile WU + 7 miles @ M Tempo + 3 mile CD (7/7)
11/24/17 - F - 7 miles @ 7:54-8:28 min/mile
11/25/17 - Sat - 11 miles @ 7:54-8:28 min/mile + MBW
11/26/17 - Sun - 12 miles @ 7:35 min/mile (9/11)
11/27/17 - M - MBW
Total (training) mileage = 60.5 miles
Number of SOS intervals within pace = 24/27 (89%)
Monday
Standard medicine ball workout.
Tuesday
2 mile WU + 3 miles @ T + 2 min Rest + 4x200m @ R w/ 200m RI + 2 miles @ T + 2 mile CD
WC of 17, 10-15 mph wind, night
Another tough Daniels T run.
Daniels T = 6:33 min/mile
Daniels T Window = +/- 5 sec (6:28-6:38)
Daniels R = 5:37 min/mile (41 sec)
Daniels R Window = +/- 1 sec (40.0-42.9)
Daniels T = 6:32, 6:27, 6:25, 6:27, 6:30
Daniels R = 40, 40, 42, 40
Solid run! The threshold was on the verge of comfortably hard and sustainable. HR tells a similar story with 148, 153, 157 and then 151, 153. This is pretty close to the right HR range for the Daniels T goal. Also nailed a 2nd best 5k of 20:14, 3rd best 2 mile of 12:53 and 3rd best mile of 6:23. Certainly can't complain. I keep feeling stronger and stronger. Keep riding this train into the station.
Predicted TRIMP = 158
Actual TRIMP = 158
Nailed it!
Wednesday
WC of 22, 10 mph wind, night. Average pace was 8:08 and HR of 138.
Thursday
Happy Thanksgiving!
3 mile WU + 7 miles @ M Tempo + 3 mile CD
No mincing words on this one. This was a tough run. My legs told me right at the dynamic WU before I even started running that they were tired and going to give me issues. I think I pressed just a touch too hard on last night's run, especially given the proximity in timing to this one.
WC of 36, minimal wind, full sun (dressed in shorts, singlet, and arm warmers - dressed just a touch too warm)
M Tempo = 6:58 min/mile
M Tempo Window = +/- 10 seconds
M Tempo = 7:03, 7:02, 7:00, 7:04, 6:55, 7:00, 6:50
Even with feeling fatigued going into the run, I was able to hit all intervals within window. Final average pace was 6:59, average GAP was 6:54, and average HR was 149 (within historical 148-152).
Predicted TRIMP = 205
Actual TRIMP = 188
The HR tells me that it was in fact my legs that held me back today. Even with that, it was a solid run! I think I'll need to pull back just a touch on tomorrow's easy run to get things back to normal.
Thanksgiving was a good time. Standard lunch/dinner. For dessert we had four options: Organic Blueberry Pie, Chocolate Peanut Butter Pie, Hazelnut Pie, and Banana Pie. It was a super tough choice.
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So I didn't choose. I had a slice of all four...
![Title :rolleyes1 :rolleyes1](http://www.wdwinfo.com/images/smilies/rolleye11.gif)
I put the PB drizzle on the banana pie as well and it was really tasty!
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Friday
Friday I took a short work day and went shopping. I was able to snag 3 more Hot Wheels sets at the Mattel Store for a grand total of $25. Regular price $125. An 80% price cut! Nailed it!
While using my shopping high, I went for a mid-day run. I tried to intentionally slow down after Thursday's tougher than expected run. A T+D of 112 (T of 64?!?!) with a 20 mph wind. The temperature increased significantly. Average pace 8:26 min/mile and HR of 130. Pretty happy with a 130 HR on a T+D 112 run (in the midst of fall/winter) at that pace.
Saturday
Another early morning because Steph had to work. Had to be home by 7:55am. Woke up at 5:15am, out the door by 6:00am. WC 33, 5 mph wind, and half night/half day. The run actually felt pretty good. Average pace was 7:54 and HR of 135.
G and I spent most of the day watching college football. It was an exciting weekend for Badger fans as both Alabama (#1) and Miami (#2) went down. Take care of business against Minnesota (which they did 31-0) and then on to Ohio State next weekend in the Big Ten Conference Championship. Arguably one of the most important (if not the) football game in program history. On Wisconsin!
Sunday
Another early morning run. Steph wanted to get a live Christmas tree this year. We wanted to beat the morning rush at the tree farm. So I needed to be ready to leave at 9am. So up at 5:15, out the door at 6:15, and made it back by 7:50am.
Long Run pace = 7:35 min/mile
Long Run window = +/- 10 seconds (7:25-7:45)
Solid long run. Actually felt quite good. Not necessarily effortless, but good. Definitely had to hold myself back on several occasions to try and stay within the pace window. I did give myself a leg up with a light long sleeve, shorts, hat, and light gloves in 21 degree weather with no wind. I felt fine, other than my hands. Probably needed medium gloves instead.
Long Run = 7:32, 7:28, 7:23, 7:31, 7:26, 7:30, 7:26, 7:22, 7:29, 7:26, 7:32
Final average pace was 7:28 with a HR of 139 (historical 138-142). Happy with how it went.
Predicted TRIMP = 170
Actual TRIMP = 160
Predicted Weekly TRIMP = 818
Actual Weekly TRIMP = 825
Right on target. I think that something that dawned on me this week was about TRIMP and the calculation. It's the sum of time at different HRs (relative to max and resting) and scored with "points". There is no accounting for pace. So essentially it matches quite well with my thinking of training: relative current fitness pace X time. But said in their terms: HR (at relative current fitness pace) X time. So the TRIMP score is purely a measure of training load. So that means the "Fitness" is not an assessment on how fast you are. It is merely an assessment on how much training you do. Two people can have a "Fitness" of 108 and one can run a 3:00 marathon and the other a 5:30 marathon. If both runners are doing roughly 8-9 hrs of running at 80% easy and 20% hard (physiologically current relative pace), then in theory they'll have the same "Fitness". So the thing that makes your TRIMP score valuable is merely that you're training enough (and not too much) and the plan is progressing from week to week appropriately. If you stay with a "Form" in the "optimal" zone, then you're reaping the most benefits from a training load standpoint. Now there are plenty of other considerations (like type of training runs) that play a role in race day performance. So TRIMP should be viewed as another piece to the training puzzle and not the end all be all evaluation. But a new high in "Fitness" does not necessarily mean you're the fittest/fastest you've ever been. It just means you've done the most training recently, then you ever have.
We had a lot of fun at the tree farm. We went with a Cannan Fir. It has traces of the Frasier (soft and doesn't lose needles) and Balsam (fragrant and loses needles). So the Cannan loses some needles and has some fragrance. A nice middle ground. We walked around for about 45 minutes and found the perfect 7 foot tree for only $66!
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Our choice!
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FIL cutting it down.
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Timber!!!!
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Meeting Santa! Someone asked for Hot Wheels!
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Placing the angel on top!
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Cheese! One ornament for every year that Steph and I have been together. Each ornament represents a milestone in our lives that we bought at that time. We started the tradition in 2007.
2007 - Bucky Badger (Us meeting at UW)
2008 - A love heart (Proposed)
2009 - Diploma (Steph graduated from UW (me in 2008))
2010 - Micky and Minnie Wedding Ring (Our marriage)
2011 - House (We bought our first home)
2012 - Lucy dog (We got Lucy, technically occurred in 2011)
2013 - Running shoe (Ran my first marathon)
2014 - Baby G handprint (G's birth)
2015 - Lightning McQueen (Our first car)
2016 - Nik from Zootopia (G's first movie theater movie)
2017 - Polar bear swimming (G's swim lessons)
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Weight was up to 163.2 on Sunday. Up 1.4 pounds from last Sunday. Not terribly surprising with Thanksgiving in there (and way too much pie the last few days). Time to get back on track!