Monday, October 19, 2009

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.

Monday, October 12, 2009

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.

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.