Monday, October 05, 2009

The Week That Was

Tuesday: 0.8hr. treadmill run (zone 3/zone 4, max. 177)
Wednesday: 0.8hr. run (zone 3/zone 4, max. 180)
Friday: 1.5hr. treadmill run (1.0hr. lower half zone 2; 0.5hr. zone 4, max. 175)
Saturday: 1.0hr. treadmill run (lower half zone 2)
Sunday: 3.0hr. treadmill run (zone 2)

8 weeks out from the Northern Central Trail Marathon in Sparks, Maryland (November 28th).

Sunday's treadmill run was 22 miles in 3 hours (1% incline setting). Those are satisfactory maxima for distance and time. I might let it go up to 24 miles when heading into a recovery week - treadmill running being relatively forgiving.

I haven't done hills, but the course features only a few at the beginning and end - I'll rely on the zone 4 work and my (hypothesized) relatively high proportion of type IIa muscle fibres.

I'm now considering what intervals protocol to add down the stretch.

Next up: recovery week, featuring a few days in NYC with Jenny as she recovers from her strong performance at the BassMan Half-Iron Triathlon.


Blogger Jenny Davidson said...

I love the phrase "satisfactory maxima"! You had a good week of running...

10/05/2009 08:07:00 am  
Blogger Wendy said...

Sunday's Dreadmill Session was very good.

Enjoy NYC! (There are hills there. Apparently you need to trudge up them after you swim 5.85 miles.)

Jenny had a fine result yesterday.

10/05/2009 09:04:00 am  
Blogger Jenny Davidson said...

Wendy clambered up some of the steepest hills in Manhattan, it must be said!

10/05/2009 09:11:00 am  
Blogger Wendy said...


10/05/2009 04:43:00 pm  
Blogger Shelley said...


10/07/2009 08:34:00 am  
Blogger Spokane Al said...

22 miles on a treadmill! Wow - you are tough!

10/07/2009 10:05:00 am  

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