The treadmill, that is.
Had a couple of treadmill workouts this week to beat the heat, although with only an evaporative A/C at the gym, it took 35 and dry to 25 and humid - not sure which was worse. On one of the sessions I sweated so much my feet were slipping on the treadmill surface!
70km@ 4:36
Monday rest after the long Sunday run - felt OK
Tues am 9.85k@ 4:43 - easy
Tues pm 11.5k treadmill - warmup then 5k@4:00, 2k@4:00, 3k@4:00. Most was on no incline so easier than running that pace on the roads. It was hot. Damn hot. Hot and wet - good when you're with a woman, not good when you're on a treadmill ( to paraphrase Robyn Williams)
Wed pm 10k treadmill 4:30s overall but did 2 progression inclines - each one minute increased gradient 1% until 6%/6min, at 4:00s
Thurs - rest.
Friday 13.8k@4:43 flat
Saturday 14k@4:45 including Kings Park loop
Sunday 10k@4:48 treadmill - didn't run morning as was watching Mum do the short course womens triathlon up at Hilary's - was one of the few 60+ and for a lifetime non-athlete she did impressively well.
Monday am 28.1k with Rob. Included 2x9k Kings Park loops and 10k flat along the river. Was OK until after the 19k stop when Clown decided to pick up from our 4:45-4:50 pace to 4:20-4:25s for 5k - I fell behind a little but gradually wound up some speed. This knackered us for the last section back up to the top of King's Park so after a little walk/jog section, we walked back to the car.
Tues-Mon almost 100k (if I include about 3k run along the side of the bike leg on Sunday) first of this volume for some time.
The knee is holding up OK, body is coping OK. I feel a little flabby although have only gained 1kg on the scales - not sure how that happened with the higher mileage but will go off alcohol for March to rein that in.
My aim is a 400km+ March focussing on endurance and strength. Long runs, longer tempo and Kings Park runs will be the foci. I know it's too little too late for a sub3, but a solidly finished sub 3:10 would be nice.
Question for Biscuitman and Sugar - How were the drink stations at Boston? Very congested? Better to go for early tables or the late? Did you find the Gatorade 'Endurance Formula" noticably more salty than normal electrolyte drinks?
...and finally, I was struck by the efforts of TB,Nate,Dave & Co at the track ultra. Not sure if awestruck or dumbstruck is the right word, but struck either way. 6 or 12hrs in that heat is crazy - made this morning's effort seem pedestrian. Kudos to you all
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2 comments:
Drink stations at Boston - I had no problems, they are every mile -water and Gatorade Endurance. I didn't notice any saltiness in the Gatorade compared to normal Gatorade but they have a stand at the Expo where you can sample pretty much as much as you want.
I was alternating water and Gatorade but switched to solely water from about Mile 15 as starting to have some minor stomach/nausea (I had 2 gels by then so could have been too much sugar as well).
Now you know how I train over here :)
Maybe you can simulate Boston course on the mill, e.g. run MP at 0% or -x% for xx minutes , then MP at 4-8% for xx mins, and finally at 0% again to close.
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