The Week That Was

Tuesday: treadmill one mile intervals (work time:recovery time = 2:1, completed 2.5 with HR max 182)
Wednesday: 0.85hr. run (zone 3/zone 4, max. 178)
Friday: 1.5hr. treadmill run (lower half zone 2)
Saturday: 0.5hr. treadmill run (zone 2)
Sunday: 0.67Hr. treadmill run (zone 2)

I cut the one mile repeats short. Need some desensitization at that effort, and would rather be conservative than court injury. 15 minutes of total work time is a start.

Volunteered Sunday morning at the first of our build-up events for our November triathlon. Holy cow, we had over 70 participants!

Sunday afternoon I had a long treadmill run scheduled. It clearly wasn't going well, so I bailed. On the plus side, I did enough of an equipment test to confirm that I won't use gel flasks for my upcoming marathon.

I'll emphasize recovery through Friday this week and then try to run long on the weekend.

The Week That Was

Tuesday: 1.0hr. run (zone 2)
Thursday: 0.5hr. treadmill run (zone 3/zone 4, max. 175)
Saturday: 1.75hr. run (zone 2/zone 3)

Recovery week. Went to New York City to see Jenny, which was very good. We did well in keeping from overscheduling.

Thursday I got to try The Sports Center at Chelsea Piers where Jenny is a member. They have Precor treadmills which just added to the novelty value for me.

Saturday we did a supported run in Central Park put on by Coach Mindy's Running Center (Jenny has worked with Coach Mindy). Good for me to do some running in cooler weather with a few minor hills. They have a four mile loop with a water and gel stop. Not sure how many folks participated, but they have a lot of pace groups so one may run with a small cluster.

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.