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Training Log Archive: Ryan Perovich

In the 30 days ending Sep 30, 2009:

activity # timemileskm+ft
  Running26 20:56:46 149.7(8:24) 240.92(5:13)
  Biking3 5:53:04 101.8(17.3/h) 163.83(27.8/h)
  Total26 26:49:50 251.5(6:24) 404.75(3:59)

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Tuesday Sep 29, 2009 #

Running hills 1:18:00 [3] 6.5 mi (12:00 / mi)
shoes: Vasque Aethertech

Up at Cougar with a huge group. Nice night run! Running by headlamp is always an experience...

Monday Sep 28, 2009 #

Running 29:30 [4] 4.2 mi (7:01 / mi)
shoes: Asics DS Trainer 14

1 mile warmup (around the corner to 156th), then 1' on at <10k pace, 2' normal pace. Nice run tonight, got home just as it started to drizzle.

Sunday Sep 27, 2009 #

Running 28:00 [3] 3.6 mi (7:47 / mi)
shoes: Asics DS Trainer 14

Another run on the usual loop. While the legs are definitely not 100% from the cumulative effect of all the running, I feel like I'm moving as fast or faster with the same perceived effort.

Saturday Sep 26, 2009 #

Running 1:41:00 [4] 12.9 mi (7:50 / mi)
shoes: Asics DS Trainer 14

Longer run today. Usual route down to Marymoor via 156th/520 path, then out along Marymoor. Turned around out by the condos/Redhook, then back along the path and E Lake home. Turned it on a little stronger today, with some 2' on/2' off intervals, then some 30' on, 2' off on the way home at >10k pace.

Friday Sep 25, 2009 #

Running 48:00 [2] 5.6 mi (8:34 / mi)
shoes: Asics DS Trainer 14

Another nice easy run. Down the hill to E Lake Sammy, through to Marymoor for a little bit, turn around and back up the 520 path. Left at 40th and home.

Thursday Sep 24, 2009 #

Running 28:30 [3] 3.6 mi (7:55 / mi)
shoes: Asics DS Trainer 14

1 of two runs tonight, before dinner.

Running 20:00 [2] 2.4 mi (8:20 / mi)
shoes: Asics DS Trainer 14

20 minute run after dinner

Wednesday Sep 23, 2009 #

Running 35:30 [2] 4.2 mi (8:27 / mi)
shoes: Asics Gel Landreth

Another easy run. These are becoming much easier on the legs... a couple of days off really helped. I'm still on track to do the 100 runs in 100 days, but I think I will try to do a couple of two-a-days so that I can rest my legs on occasion.

Tuesday Sep 22, 2009 #

Running 52:14 [3] 4.94 mi (10:34 / mi)
shoes: Vasque Aethertech

Trail running up at Cougar. Nice new route! I like!

Saturday Sep 19, 2009 #

Biking hills 2:31:13 [3] 47.8 mi (19.0 mph)

St. George loop again. MUCH better this time; could've done one more loop if my life depended on it. We left three hours earlier than yesterday and it was 25 degrees cooler, which made a huge difference. The pacing was also important: if you burn too many matches on the numerous hills, you've got nothing left for lap two.

Running hills 1:01:35 [4] 7.1 mi (8:40 / mi)
shoes: Asics DS Trainer 14

On the St. George run course as a brick: really, really tough. Didn't even make it all the way there and back. I had to take a shortcut after hitting the turn around. No shade, 90+ degrees.

Friday Sep 18, 2009 #

Biking hills 2:41:51 [4] 47.7 mi (17.7 mph)

OMG WTF = IM St. George course. We woke up and had a light breakfast. Drove the course from the reservoir and around the first loop. Got on the bike around noon or so. No lunch, which was a mistake. First part through the northern part of town was fine: side roads, mix of chip seal and new pavement. Then you take the right onto the old highway out of town, which is all chip seal. No shade. We noted this while driving it, but it's one thing to think "hmm, no shade, that might be tough... lemme bump up the AC a bit..." and another to be out there in the heat of the day (SRM read 103) with zero shade. No trees, only 3 ft high scrub brush. The road goes through some valleys, but the rocks don't overhang the road enough to give shade. The chip seal roads are bumpy and sap your energy. There are at least five or six cattle guards to navigate. It's ALL uphill. No descents to speak of for the first 85% of the 40 mile loop. About 2/3 of the way into the loop, there's a steep climb of about 1/3 mile which felt like it was about 10-12% (225w = <7 mph for me). Winds were tough; I drafted off Jeff for most of the ride. This brings you to the top of a plateau. Very exposed. Then you take a right onto one of the main highways back into town. You continue to climb up some gentle rollers, but at least the pavement gets a little better after a few miles... but it doesn't last. Then you descend FAST back into town, again on chip seal, with a very small shoulder.

I was completely gassed. Nothing left in the legs; my bike fitness is WAY down since Lake Stevens. Tummy was a little off. I was leaking salt. Jeff got two flats, so I gave him my front tire and went back to the hotel while he did the loop again.

I can easily see this being a 6+ hour IM ride if I were to do it.

Oh yeah, almost forgot: elevation. High point of the course is at 4400'. High enough to feel it. The marathon is at 3200'.

The run course looks even more brutal: out of T2, you run uphill (along the bike course, actually), but where the bike course turns left to head out for the loop, the run course turns right and heads up a sustained 8% grade (there's a nice sign to let you know). Then it descends to the turn around. Back up the hill, down the 8% and downhill back into town. Turn around and do it again. Zero shade. No trees, no rocks, no nothing

Pacing will be EVERYTHING on this course. It is pretty, though...

Running 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Asics DS Trainer 14

Quick run just to say I did one... distance a guess based on my pace. The altitude here will definitely play a role in the mary. Still 85 degrees at 7:30 this evening.

Thursday Sep 17, 2009 #

Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: Asics DS Trainer 14

Quick run just to get one in today.

Wednesday Sep 16, 2009 #

Running 32:00 [4] 4.2 mi (7:37 / mi)
shoes: Asics DS Trainer 14

Normal loop right after work. Faster paced run and I'm trying to fit in a second, slower run later on.

Running 31:30 [2] 3.6 mi (8:45 / mi)
shoes: Asics DS Trainer 14

Slightly shorter loop at a very relaxed pace.

Tuesday Sep 15, 2009 #

Running 1:07:00 [3] 6.0 mi (11:10 / mi)
shoes: Vasque Aethertech

With a bunch of guys from Birdy's work. No lunch, dehydrated, lots of running, and a few swigs of Mountain Dew = undernutritioned, high HR, and running on tired legs. Had to walk Cave Hole and was light-headed. Ouch. But I'm looking forward to these evening runs!

Monday Sep 14, 2009 #

Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: Asics DS Trainer 14

Another evening run...

Sunday Sep 13, 2009 #

Running 1:09:20 [2] 8.3 mi (8:21 / mi)
shoes: Asics Gel Landreth

With Grant: easy first part of the run, z2 stuff...

Running 33:00 [4] 3.9 mi (8:28 / mi)
shoes: Asics Gel Landreth

2nd part of the run was supposed to be more z4/z5; I started off strong, but Grant was having an off day, so I dropped back and finished off the run with him. Lots of energy left in the legs today.

This running every day definitely has me feeling tired, but I think it's going to be good for me.

Saturday Sep 12, 2009 #

Running 24:30 [4] 3.6 mi (6:48 / mi)
shoes: Asics Gel Landreth

Faster run today in anticipation of the longer run tomorrow.

Friday Sep 11, 2009 #

Running 29:00 [3] 3.6 mi (8:03 / mi)
shoes: Asics DS Trainer 14

Easy run this afternoon. Tired.

Biking hills 40:00 [5] 6.3 mi (9.4 mph)

Hill repeats: 10x. Didn't have the SRM PC on the bike, so I couldn't see my watts, but this was tough. A few weeks off the bike and it hurts.

Thursday Sep 10, 2009 #

Running 35:15 [3] 4.2 mi (8:24 / mi)
shoes: Asics DS Trainer 14

Nice easy run this evening; nothing hard, very comfortable.

Wednesday Sep 9, 2009 #

Running 30:30 [4] 4.2 mi (7:16 / mi)
shoes: Asics DS Trainer 14

Faster run tonight. Started out just above my usual pace and then increased the pace from there. I can tell I'm not used to running this much... my legs feel tired and take a little longer than usual to warm up. Breathing settles in quickly, though, so that's good. HR was a little higher tonight. Dehydrated?

Tuesday Sep 8, 2009 #

Running 32:30 [3] 4.2 mi (7:44 / mi)
shoes: Asics DS Trainer 14

Run before dinner. Easy run, didn't push at all.

Monday Sep 7, 2009 #

Running 1:00:00 [4] 8.06 mi (7:27 / mi)
shoes: Asics DS Trainer 14

A little quicker run at the PC today because of the rain. Negative split; started slow at 8:00/mi and then increased speed every 10 minutes. Last 10 minutes built quickly to 5:30/mi.

Sunday Sep 6, 2009 #

Running 31:00 [2] 3.6 mi (8:37 / mi)
shoes: Asics DS Trainer 14

Another easy run this evening. Nothing fancy.

Saturday Sep 5, 2009 #

Running 1:13:00 [2] 8.5 mi (8:35 / mi)
shoes: Asics DS Trainer 14

Slower run this morning. No HR monitor, but felt like it was ~155 or so. Well under 160.

Running 28:52 [4] 4.2 mi (6:52 / mi)
shoes: Asics DS Trainer 14

Quicker run tonight, but still had a lot more on the top end. Caught all of the lights. Negative split: 14:40 at the turnaround.

Note

Goals for upcoming offseason:

1) Swim. Get in the pool, get some focussed lessons.
2) Run as many times as possible. Shoot for 100 runs in 100 days. Watch the HR and keep it low on the easy days, and push it on the harder days. Be wary of too much intermediate zone running. Start out the offseason with lots of slower running.
3) Integrate core workouts with some moderate strength training.
4) Bike to increase power. Emphasis on application of power vs. endurance training.

Note

70.3 goals for next season.
1) Get swim down to 36-37
2) Bring bike down to sub 2:30, especially at Boise. Shoot for 2:26-2:28.
3) Continue to improve on run. 1:35 (=7:15s) is doable.

Boise has the potential to be <4:50. LS could be low 4:50s.

Friday Sep 4, 2009 #

Running 34:00 [2] 4.2 mi (8:06 / mi)
shoes: Asics DS Trainer 14

Same run as last night, same time... I like running at night, very calming.

Thursday Sep 3, 2009 #

Running 31:00 [3] 4.2 mi (7:23 / mi)
shoes: Asics DS Trainer 14

Squeezed in a late (well, 8:30ish) run... nice to run at night! Wore Jill's super reflective vest just in case...

Wednesday Sep 2, 2009 #

Running 52:00 [2] 6.4 mi (8:07 / mi)
shoes: Asics DS Trainer 14

Another slower paced run... well, except for the last mile when I opened it up. Hadn't run in a long time, so it felt great!

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