The Week That Was

Tuesday: treadmill one mile intervals (work time:recovery time = 2:1, completed 2 with HR max somewhere around 182)
Wednesday: 0.85hr. run (zone 3/zone 4, max. 180)
Sunday: 1.0Hr. treadmill run (zone 2)

Some soft tissues in my right ankle officially hate intervals.

Also, I think that intervals during the week plus any sort of stress during the week can leave me unrecovered for a long run attempt. Apparently my taper began last week after the 18 miler. Not ideal, but what training cycle ever is?

The Week That Was

Wednesday: 0.85hr. run (zone 3/zone 4)
Saturday: 2.5hr. treadmill run (zone 2), 18 miles

Sunday I volunteered at the second of our build-up races for the end-of-November triathlon. Over 70 participants again!

The prior week that was:
Wednesday: 0.85hr. run (zone 3/zone 4)
Sunday: 2.0hr. treadmill run (zone 2)
I think there was another run, but not sure....

On that Saturday I volunteered at the CUC 800m Sea Swim. I was put out there in a kayak (it has been a *long* time since I've been in one), which made for some fun (along with the seriousness about safety). The last finisher was a very little girl with her mother accompanying; they were a few seconds over 45 minutes.

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.

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!