Training Log Archive: levitin

Tapering.

Now, I guess the key is to ratchet DOWN my food intake while I dial down the hours, so that I don't put on an extra 3-5 pounds in the last 2 weeks.

Long run w/ J. Plourde to Worcester State ccw around the reservoir, then back, with 1 extra lap of Assumption College to make sure I was over 20M. I was able to speed up on the final downhill along Salisbury from over 9mpm to 8:30, without my HR exploding. I had some tightness in hip flexors, but my quads and hamstrings were OK, and no cramps. I took a Gu at 1hr, at 2hrs, and at 2:35. Going up the "666' hill in Holden, my step was still bouncy and my stride never shortened or became shuffle-y. It never felt like a Death March.

In spite of this, I did not think I could bear another lap of Assumption, and I was surprised to measure the course on gmap-pedometer to find it less than 21.5. I thought it was 9 to Tatnuck Sq, but that was a bit short.

Once more, the conversation was excellent, ,kept my mind off the little aches and discomforts for about 2 and a half hours, at which point J and I split up. I don't think I could have accelerated to 8mpm pace, but I think if I can hold 8:30mpm pace in the last 10K of a marathon, and I haven't botched the pace management in the 1st 20M, it will be a great success.

It didn't rain on us, but it was quite misty and cool when we began at 8:15. The sun came out after a couple of hours, and I ran with my windbreaker wrapped around my waist.

Event: UNO Boulder Dash
 

Treadmill, 3M at a comfortable pace.

Hosmer loop w/ P. Chilly outside about 53° when we ran. My quads were fine all day, and were just a bit tight when I stretched them before running.

This was a faster time at a lower HR than the same run a month ago.

Wow, my goal race must really be nearing.

1.0M warmup
8 recovery intervals of 0.25M @ 4.4mph +/-
some cooldown

Started with 4 0.06M strides @ 9.7mph. Then, the main set.

9 x 0.5M @ 8.7mph or higher, on the treadmill. Speed program allowed me to toggle between two preset speeds with the touch of 1 button. Much easier than having to key in each speed change with two digits + Enter, much less error prone.

First 7 intervals were all at 8.7mph, with a slightly longer recovery break after the first set of 4. In the second set, when I realized I was breathing 2-2 for the entire interval, I decided to go faster. I missed a couple of early splits, and was late on another split, but the first 7 were all 3:26 at a HR of 159,159,157,159,158. Last 2 were 3:13 @ 161 and 3:08 @ 164.

I was really pleased with this workout. I only departed from 2-2 breathing on the last 2 intervals, and then only as I accelerated past 8.7mph. At the time, however, I was feeling a bit of stomach discomfort from having eaten too recently prior (maybe 60-90 minutes). I had visions of going off to puke between intervals and then resuming. Luckily, I managed to keep it all down, and it didn't afect my performance noticeably.

Great workout. Totally soaked with sweat.