After some vacation time and not running for almost 3 weeks, I came back with 30 mile (a little too aggressive), 20 mile (see 30 miler), and 25 miler weeks. I threw in a bunch of hills and speed in there so without those, I think I'd be at 30 miles per week of slow paced runs. The base building scheduling takes me to about 35, which is what another couple of weeks would get me. Close enough.
Last week was supposed to be a rest week. I did my heart rate experiment, which was fine. And then I made the mistake of trying to sprint around for a while playing ultimate frisbee. The reason why I needed a rest week became pretty clear: barely half an hour into it and my quads were done. Was sore for days after. Looking back, I compare it to doing a max weight low-rep set of bench presses after tiring yourself out with 3 weeks of push ups. Good way to freak out your muscles.
So after walking around like an old man for a few days, back in to it. Couple of slow 3 and 4s, 1 steady 2, and end the week with a slow 7. Also, I get real pace targets now too! Aiming for a sub 4:00 so put in a target 3:50 as upper limit, which gives me the following (with corresponding heart rate targets, based on a 206bpm max):
| Jog | 10:32 | Up to 142 | |
| Easy | 10:05 | 142-152bpm | |
| Slow | 9:50 | 150-160bpm | |
| Steady (Marathon Pace) | 8:46 | 162-173bpm | |
| Brisk (1/2 Marathon Pace) | 8:25 | 179-187bpm | |
| Fast-10K | 8:04 | 185-193bpm | |
| Fast-5K | 7:43 | 191-199bpm | |
| Fast-above-5k | 7:27 | 197-203bpm |
I'm pretty confident about holding a 9:50 up to 20-22 so that pace seems right. I've also done a 10 miler in the 8:50 range already so that steady goal looks legit too (and the longest marathon pace run in the schedule is just only 10 miles actually). Conveniently, that 10K pace puts me in shooting range of a sub 50 10K and that Brisk pace puts me in similar range for a sub 1:50 half marathon. All the stars are aligned.
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