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.
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.
posted by Brent Buckner at 10/05/2009 08:52:00 am
6 Comments:
I love the phrase "satisfactory maxima"! You had a good week of running...
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.
Wendy clambered up some of the steepest hills in Manhattan, it must be said!
!!!
Whoaaaaaaaaaa
22 miles on a treadmill! Wow - you are tough!
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