The Week That Was

Wednesday: 0.67hr. run (zone 3/zone 4, max. 180)
Friday: 1.75hr. treadmill run (1.0hr. lower half zone 2; 0.75hr. zone 4, max. 175)
Saturday: 1.0hr. treadmill run (lower half zone 2)
Sunday: 2.75hr. treadmill run (zone 2)

Perhaps Sunday's run gave me a rough guide to what proportion of carbs versus fats I was burning in zone 2. Somewhere over 80 minutes into the run I was feeling glycogen depletion effects, also evident in my decreasing heart rate. I took in a 100 calorie gel at 90 minutes, 110 minutes, 130 minutes, and 150 minutes; for the rest of run glycogen depletion felt less pressing, and my heart rate moved back up appropriately. The treadmill claims I was burning 297 calories per 20 minute segment, and it seems I wasn't burning more than the 100 calories of carbs in the gel.

For me to believe that, though, I have to believe having glycogen depletion kicking in before 90 minutes. Friday evening's run was demanding - gotta love the fast finish long run (although I don't do the final kick at 10K pace). My Sunday breakfast was about 400 calories, and I didn't start running until 3 hours after that was done.

Yeah, it's a stretch. Nice to dream though!

WNRC In The News (For Going to a Bar)

Our Wednesday Night Run Club made the local paper for going to a bar: article in the Caymanian Compass

Heck, the Hash House Harriers do it every week!

Thanks to Scotts Equipment Ltd.!

Here's the article in the NetNews

Thanks to Scotts Equipment Ltd. for their donation for the local big show, the Olympic and Sprint triathlons on November 29th

The Week That Was

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

On Saturday my resting heart rate was OK, but the workout was feeling inappropriately demanding. It seems that I won't be happy on a four week mesocycle along this stretch. The sub-threshold efforts have a noticeable recovery cost, my work hours are occasionally starting earlier, and my emphasis on improving body composition compromises keeping glycogen stores consistently topped up. Presumably age is also a factor.

Heck, I didn't even go to _Fidel Murphy's_ on Friday evening and still didn't have much bounce to the ounce on Saturday.

Now Registered for IMMoo 2010

I'm now registered for Ironman Wisconsin 2010.

The Week That Was

Tuesday: 0.67hr. treadmill run (zone 3/zone 4, max. 175)
Wednesday: 1.0hr. run (zone 3/zone 4, max. 175)
Saturday: 2.0hr. treadmill run (zone 2)
Sunday: 2.5hr. treadmill run (zone 2, predominantly lower half)

Took in 300 calories during Sunday's run. I felt much better doing that 2.5hr. run than doing the previous week's 2.2hr. with no calories, and getting the longer run done is the priority.

The Week That Was

Tuesday: 1.0hr. treadmill run (zone 3, max. 170)
Wednesday: 1.0hr. run (zone 4 max. 180)
Saturday: 2.0hr. treadmill run (zone 2)
Sunday: 2.2hr. treadmill run (lower half zone 2)

It was a lot of fun to be out on the roads with the Wednesday Night Run Club again, after missing three weeks for the Stroke and Stride series. So much fun that I let the heart rate go 5bpm over what I think is a good limit - I think I turned a sub-threshold run into a threshold run!

That last 0.2hr. on Sunday seemed overly demanding. Might do better to take in some calories during runs over 2 hours.