19 miles. 10 MAF(1:24:30), 9 Fartlek(1:15:00) = 2:40
The first 10 miles just sucked. HR stayed in the low-mid 130's. I couldn't wait for this to be over with, just to do something different. At the end of the first 10 miles this morning I had put in 30 miles on the treadmill since Friday all at 0% grade. My legs were just very tired of the same muscles and same impact. I felt pretty fatigued, but was really looking forward to the simulated treadmill fartlek. Within the first minute of the first climb I could tell this is what I needed; legs felt better right away. I decided to make a little game out of this to get me through it mentally. I went 5 minutes at 4% at 7.3 mph, and 2 minutes 0% at 7 mph. The cap for max HR is 155. I decided to follow this pattern until I hit 155, then I would drop it down to 7.2 mph and then do the same. All along the 2 minutes flat would stay at 7 mph. HR maxed at 155 going at 7.3 mph/4% at 48:30 minutes, 4:30 into the 7th climb. Then maxed out again going 7.2 mph at 4% at the 70 minute mark, the end of the 11th climb. Average HR for the 9 mile fartlek was 144.
Ended this workout at 9:15 this morning. By 9:30 I was in the car for a 5 hour drive. Recovery wil be tough. Did what I could eating/drinking on the ride, but the sitting was tough. I'm home now and trying to do as much as I can to help with the recovery. The kids are with the grandparents this week so I will have the opportunity to put a little more effort into my recovery.
The first 10 miles just sucked. HR stayed in the low-mid 130's. I couldn't wait for this to be over with, just to do something different. At the end of the first 10 miles this morning I had put in 30 miles on the treadmill since Friday all at 0% grade. My legs were just very tired of the same muscles and same impact. I felt pretty fatigued, but was really looking forward to the simulated treadmill fartlek. Within the first minute of the first climb I could tell this is what I needed; legs felt better right away. I decided to make a little game out of this to get me through it mentally. I went 5 minutes at 4% at 7.3 mph, and 2 minutes 0% at 7 mph. The cap for max HR is 155. I decided to follow this pattern until I hit 155, then I would drop it down to 7.2 mph and then do the same. All along the 2 minutes flat would stay at 7 mph. HR maxed at 155 going at 7.3 mph/4% at 48:30 minutes, 4:30 into the 7th climb. Then maxed out again going 7.2 mph at 4% at the 70 minute mark, the end of the 11th climb. Average HR for the 9 mile fartlek was 144.
Ended this workout at 9:15 this morning. By 9:30 I was in the car for a 5 hour drive. Recovery wil be tough. Did what I could eating/drinking on the ride, but the sitting was tough. I'm home now and trying to do as much as I can to help with the recovery. The kids are with the grandparents this week so I will have the opportunity to put a little more effort into my recovery.
Uhh, is that you wearing a jacket on the mill?
ReplyDeleteYea the first part of the long runs is like staring at the black line when swimming...
ReplyDeleteYea, that's a jacket! If I can save any face here this was at 6:30 in the morning and our temps hadn't been above freezing in about 3 days. Jacket came off after about 10-15 minutes, just some warm up clothes.
ReplyDeleteI'm not much of a swimmer, but a great sinker. I can't imagiine being a distance swimmer doing laps, blah.
So this has to be a mill in your garage? When we had our cold snap a couple of weeks ago, I was starting in the garage with a long sleeve, because it would be 10-20 degrees in the garage. But even then, I'd go short sleeve (but with gloves and a hat) - I just get really warm on the mill.
ReplyDeleteYea, it's in the garage and was in the mid 20's. I get soaking wet on the mill as well, no wind to dry you off, but I don't overheat much in the winter. I usually change my shirt at least once to stay dry and not get the chills.
ReplyDelete