Saturday, March 19, 2011

The Mother of All Posts - Week in Review

Thanks Chris K for reminding me that the blog world still cares about my posts!  :)

Wannabe Week In Review


Sun rest  
Mon Base 5 miles @ base + 6x30M strides drills weights
5.35 miles @ 12:10
Tue Interval wu + 8x400M @ 8:40-8:56 + cd
Target
8:40-8:56
Interval
Split
Avg Pace
Avg HR
Max HR
1
2
8:33
147
176
2
4
8:40
141
151
3
6
8:46
140
152
4
8
8:47
143
156
5
10
8:56
141
155
6
12
9:20
143
153
7
14
9:27
143
154
8
16
8:49
146
157
Avg
8:54
143
Max
176
Wed XT Elliptical drills weights
Thu Tempo wu + 2x3K @ 10K + cd
Target
10:13
Interval
Split
Avg Pace
Avg HR
Max HR
1
4
10:14
141
151
2
7&8
10:15
144
150
Avg
10:14
142
Max
151
Fri Easy 2 mi + XT (2 hrs of Squash) drills
Sat Long 5 miles @ base + 4 miles @ faster ea. mile
Mile
Avg Pace
Avg HR
Max HR
1-5
12:17
122
160
6
11:28
124
132
7
11:00
127
133
8
10:31
130
139
9
9:52
143
150

28.72 total miles ... and only 4 weeks to go at my attempt at a sub-30-minute 5K in Guelph at the Billy Taylor 5k on Sunday April 17th at 10am.

New Running Equipment

I went to the Running Room Poor-Man's Outlet on North Queen in Etobicoke in the week, and bought myself two pairs of shoes.  I've put about 700 miles on a pair of Asic Gels, and I needed to retire them.

I bought a pair of Black and Red Mizuno Wave Rider 13s for $69 (regular $139) and a wide pair of White and Lime Brooks Summon for $39 (regular $89). I'll keep the Mizunos as my regular running shoe, with the Brooks as backup.  And I'll use the Brooks as my XT, weight and drill shoe, with the Asics as backup.  I have a wide foot and I run on the outside of my feet, so the best I could do was purchase neutral balanced shoes at this outlet.

I've also been raiding the Running Room for Shot Bloks.  I buy a box of 18 at a time for the fact that I get one free!  (Can you tell that I am cheap from the last couple of paragraphs?)  I find that this is the only "engineered" nutrition that I can manage while running.  The Mexodexotrilmaltilotsugaralcihol in GU is way too sweet, the XOODs and Gator Aids really make me want to puke when I really just need a cool swig of fresh water.  I say "engineered" because I have ran with a toasted bagel in my pocket, and it has really hit the spot at mile 5 of a long run.  And I have been known to call ahead to order pizza for the half-way rest stop.  One thing I don't enjoy is all that water on my fuel belt rocking around.  I'll have to look into a camelbak.

The busy-ness I've been experiencing in the last few weeks looks to continue until we can hire a few people, so I need to apologize in advance for my absence from the blogosphere!

Well Wishes

Good luck to everyone running this weekend at Seabrook TX, Long Valley NJ, Moab UT, and Rome Italy!!!!  And I hope you can all send me your successful mojo as I train to beat my next race.

19 comments:

Lisa said...

oooooh...new shoes

Spike said...

Great job on the 400s and the last 4 miles of your pick-up run. Also, I love new shoes!

Penny said...

love the new shoes, great run. You mentioned about a water belt. I dont like the slushing around of water either. So on my longer runs we drive our run and put water bottle every so many miles. Than we go out and back. But would love to found something that you dont have all that slushing of water in a half filled water bottle. If you know of any thing let me know. Hey did you get the sticker.

Heather said...

Looks like you've been busy! You are going to kick butt on your 5k! Nice deals you got on the running stuff, seriously!! I love a good deal.

Still Running said...

I'm impressed you've kept up the training with all your busy-ness. Good job.

Caroline said...

you can do sub 30! I did it and I am a turtle!
love the Mizunos!

Ewa said...

With all that running and cross training no wonder you have no time for blogging.
Glad to see you are still around.

Teamarcia said...

Fantastic training week sir!I'm sure you've outdone me on mileage by a lot. Nothing wrong with being cheap with running gear, i call it savvy.
Once I put a toasted hot dog bun in my sock...but it wasn't for running fuel.

trailturtle said...

Wow. What a chart.
The numbers in the chart look good, too!
"Frugal" is a better term than "cheap."
The "busy-ness" is a good thing...for all of us.

Evolving Through Running said...

Nothing wrong with being frugal. Running shoes are kinda ridiculously expensive, so I'm always stalking sales. That may be the best case for barefoot running yet.

Training chart looks great. You're going sub-30. No doubt in my mind.

Have you tried any of the Hammer brand gels? I don't seem to have trouble with any of the brands so far, but I'm told the hammer agrees with lots of people that have issues with Gu and others. They're also pretty tasty, at least the Apple Cinnamon.

Jamoosh said...

Who is this "Chris K" and why does anyone listen to him?

Cheap? Nah, there is nothing wrong with exploiting a good deal - it makes "cents" to me!

Alison said...

It's cool to see your schedule all laid out like that. Do it every week!

I need new trainers, and I also need to get into better habits re. backup shoes. Thanks for the reminder :-)

Jennifer said...

Kudos to you Andrew, fining a way to do everything you love!

tahoegirl said...

I love new shoes but I hate getting them dirty. Once they get that first bit of dirty look to them I am OK. (I'm cheap too!)

Wowza....great chart. I am not that organized.

Mary said...

I love, love Mizunos, they saved me after plantar fascitis!

Molly said...

nice new shoes!! And nice workouts!

Kate said...

I'm cheap, too. You should see my handheld...it's a plain ol plastic bottle that I carry in my hand as I run. It works for me, though.

Your times are looking right on. Way to stay consistent when things are crazy.

GeorgiaSnail said...

I'm a big fan of those Brooks!

Adam said...

Jeeeeze, I need to go shopping with you - those are some KILLER buys!

I'm a brooks fan, but honestly as of late I've been exploring other options. I feel like I'm cheating on my brand of choice!