The Week That Was
Tuesday: 1.0hr. treadmill run (lower half zone 2)
Wednesday: 1.0hr. run (upper half zone 2)
Friday: 0.75hr. treadmill run (lower half zone 2)
Sunday: 1.1hr. treadmill run (Hadd benchmark test)
Recovery week and benchmark test.
Benchmark test (90 seconds rest between segments):
o run 1.5 miles at heart rate 140 (me: 1.500 miles in 14:37)
o run 1.5 miles at heart rate 150 (me: 1.502 miles in 13:37)
o run 1.5 miles at heart rate 160 (me: 1.501 miles in 12:43)
o run 1.5 miles at heart rate 170 (me: 1.501 miles in 11:34)
o run 1.5 miles at heart rate 180 (me: 1.501 miles in 10:33)
Started unfed and uncaffeinated. Executed test better than the previous attempt; no snags. Significant improvement over last test at all heart rates.
For the next mesocycle I'm moving my upper training heart rate up 5bpm to 170 (toward the top of my zone 3). Per Hadd, that's suitable based upon my 1.5hr. run in upper zone 2. Per Joe Friel, time in zone 3 is suitable during Base 2. I might also let my standard training expand from lower half zone 2 to zone 2.
I'll be volunteering at our Stroke and Stride race series (.pdf event flyer link) over the next three Wednesday evenings (weather permitting). That will mess with my workout schedule.
Wednesday: 1.0hr. run (upper half zone 2)
Friday: 0.75hr. treadmill run (lower half zone 2)
Sunday: 1.1hr. treadmill run (Hadd benchmark test)
Recovery week and benchmark test.
Benchmark test (90 seconds rest between segments):
o run 1.5 miles at heart rate 140 (me: 1.500 miles in 14:37)
o run 1.5 miles at heart rate 150 (me: 1.502 miles in 13:37)
o run 1.5 miles at heart rate 160 (me: 1.501 miles in 12:43)
o run 1.5 miles at heart rate 170 (me: 1.501 miles in 11:34)
o run 1.5 miles at heart rate 180 (me: 1.501 miles in 10:33)
Started unfed and uncaffeinated. Executed test better than the previous attempt; no snags. Significant improvement over last test at all heart rates.
For the next mesocycle I'm moving my upper training heart rate up 5bpm to 170 (toward the top of my zone 3). Per Hadd, that's suitable based upon my 1.5hr. run in upper zone 2. Per Joe Friel, time in zone 3 is suitable during Base 2. I might also let my standard training expand from lower half zone 2 to zone 2.
I'll be volunteering at our Stroke and Stride race series (.pdf event flyer link) over the next three Wednesday evenings (weather permitting). That will mess with my workout schedule.
posted by Brent Buckner at 8/10/2009 07:05:00 am
4 Comments:
But you'll mess up your workout schedule for a good cause!
Excellent benchmark test improvement.
Yes, very striking and satisfactory improvement!
So is it best to do these benchmark tests unfed and uncaffeinated? I would think food would be a good thing...
Danielle:
I don't know whether or not it really matters to the test, so I'm just noting it for my records.
Uncaffeinated might avoid caffeine elevating heart rate.
The test protocol doesn't require all that many calories (7.5 miles at about 130 calories per mile for me) and at the end of a recovery week my glycogen stores should be good, so the overnight fast might not impact performance. If I ate then I'd have to wait two hours for blood glucose levels to return to normal and for digestion to not be demanding blood supply.
Overall, it seemed more convenient to get it done first thing in the morning.
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