Training Log Archive: Funderstormin

Event: Salomon Dontgetlost.ca Giant's Rib Raid
 

Rib Raid with Dee and Mrs. Tiny. Time is estimated but pretty close I htink. We couldn't have asked for a better day for this! Made a few little bobbles but no major mistakes (12 was the control that caused us the most grief). Lots of sections that went really smoothly. Aside from the random giant blisters I got on both feet, felt really good otherwise. So nice to be running on trails instead of roads and really fun to be racing with these two!

Thanks to Phatty and Leanimal for hosting a fun post-race get together!

C • Glad you guys came 1

Yoga for Runners DVD. Love this video!

15 minute warm-up, then 30 minutes at LT (around 170), then cool down.

On trainer after run. 10 minute warm-up, then a series of 30 sec spin-ups at max RPM with 60-90 sec recovery.

Had a VO2 max test done this morning, as well as RMR and BIA. I'd never had any of these done before and found it fascinating. I still need some time to study the many charts I left with, but basically the tests confirmed some of what I already knew or suspected (the reassurance was nice) and gave me some excellent frames of reference for future training.

Perhaps the most useful piece of information was to be able to put some actual numbers on what my fat-burning zones (1 and 2) are, as well as what my AT/LT is (lower than I thought). I realized that I spent most of my training time in Zone 3, which isn't particularly effective at either teaching my body to use fuel as fat OR at getting rid of lactic acid in the higher zones. It also put into perspective why I tended to bonk in my ultras last year as I'd typically run the first hour or two in zones 4/5, run out of carbohydrate stores, and suffer for the remaining 4 hours!

Great info to have, and I look forward to putting it to use!

C • Where? 7

Lunchtime run was my first opportunity to put this newly acquired information to the tes! I had an easy run scheduled for today so my goal was to keep it in Zone 2, which for me means no higher than 143. Felt a bit strange, and I resisted the urge to look at how fast the other people on the treadmills beside me were going!

Warm-up, then 30 minutes at 80-90%, inspired by a chapter I read from my current bedtime book: http://www.velopress.com/running.php?id=297

Last night's chapter focused on how RPE is determined by the brain, not the body, and that mental toughness and suffering can be trained.

A really interesting book!

C • Sounds like a good book! 1

First outdoor (Canadian) ride of the season. I echo Phatty's sentiments from a couple of weeks ago that no amount of trainer-ing or spinning is quite the same as just getting out there! Some definitely character-building sections on unpaved (and windy) country roads.