am) 11 miles- 1:02
wu) 2 miles.
1 mile 5:24/ 400 in 1:29 (5:56 pace)
1 mile 5:24/ 400 in 1:27 (5:50 pace)
1 mile 5:24/ 400 in 1:27
1 mile 5:24/ 400 in 1:27
At this point (5 miles in 27:30/ 5:30 pace) my HR had not yet broken 160! PE for this first 5 miles was ~5 of 10.
1200 in 3:59 (5:19 pace)/ 400 in 1:29
1200 in 3:59 (5:19 pace)/ 400 in 1:29
1200 in 3:59 (5:19 pace)/ 400 in 1:29
1200 in 3:59 (5:19 pace)/ 400 in 1:29
During these 1200's my HR never broke 168. During each recovery my HR was falling down to below 160. 9 miles was 49:05 (5:27 per mile average) and my average HR was 158.
It's tough at this point to predict my potential for Austin... this workout confuses me. It truly was a simple session. I felt relaxed and effortless for every step of this and my HR shows it! 158 is ridiculous.
pm) Identical workout. Only a bit slower.. 11 miles- 1:03:40
2 wu) Then 4 X 1 mile in 5:30 on 400 in 1:29 + 4 X 1200 in 4:07 (5:30 pace) on 400 in 1:29.. Average pace: 5:37.. average HR 168..
Overall I ran 18 miles today at 5:32 pace.. and I feel great.
Jameson (not the Irish whiskey.. although after reading his blog.. I wonder!?) asks: "What do you eat on a daily basis to support such a gnarly workload and keep coming back strong day after day"?
J- My metabolism is unique and I am efficient in regards to "calories out". I rarely tell my athletes to do what I do, rather do what I say.
For example- today's fueling went like this:
am) Coffee and ~20 oz. of V8 vegetable juice. 1 liter of water before starting run.
Run- 2 gels with 20 oz. water.
Post run- 1 banana, 32 oz. V8, 30g of whey protein supplement in 1 liter of water.
Grazing between runs- 4 oranges, 1 banana, 32 oz. V8.
pm) Pre-run- 1 cup green tea.
Run- 20 oz. Gatorade.
Post run- 1 liter of water with powder vitamin supplement/ branch chain amino acids (BCAA)/ mineral supplement.
Dinner (6pm) 4 healthy burritos (~350 cal. each)..
Bed (10pm)
I am just over 2 weeks from Austin so I am in full on race mode already and my diet is lean. Coming from the Ironman where I could eat 5000 calories per day and not gain weight I am shocked with running and how little I need to eat and still perform well.
This diet- the one you see above- is designed with race weight in mind. Race weight should only be attained once or twice per year so this diet is NOT sustainable long term. After Denver (October) I put on a few pounds and I plan on allowing the same after Austin. Nothing excessive, just a little healthier weight.
5 comments:
As I preach...
Never put too much stock into a single workout, good or bad.
The reason you'll do well in Austin Lucho isn't because of today. It's because of all these days rolled into one.
That said, it's nice to read the signs en route, and this morning's workout was full of good signs. Not one of them said, "YIELD".
Tim,
I've been following and obviously envy your HR/speed output. I can't wait to do a 15k trail race this weekend and get back to a serious base since I'm obviously not showing many signs that I'm working very efficiently.
Is the best approach to get tested and then get into a "base period" where I stay at that 20 beats below LT, until my motor is working much more efficiently based on my PE/HR/speed/etc?
In my humble opinion, you're going to do well in Austin.
Those are some killer numbers! I have been following your blog for some time now and the workouts you put in are amazing but I'm curious... what does Lucho eat on a daily basis to support such a gnarly workload and keep coming back strong day after day?
Keep up the good work man... You're going to kill it!
"Post run- 1 liter of water with powder vitamin supplement/ branch chain amino acids (BCAA)/ mineral supplement."
Speaking of BCCA's, can you recommend one?
Lucho,
I should have had a V8!?
What's up with that nectar?
Thanks for the diet info.
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