Long run. Below is the elevation profile of the last 5 miles.. there's nothing better than finishing a long run up a climb like that. With the fatigue of all the miles it doesn't take much to stimulate fitness. I was running a somewhat moderate pace and it was still tough. To get a similar effect on a flat road I would have had to run a hard pace. This was far more gentle on my bones and tendons.. not so much on my muscles and heart though. Average HR for the run was a very surprising 134. Even finishing at 8500ft my HR was not crazy high. I can feel and see the adaptation happening.
Week recap-I definitely pumped the brakes hard this week in terms of volume. I focused more on running hard and making sure I was rational in my recovery. I had an aerobic test (6:48 pace at 25 beats below LT). Wednesday was a double hard run day with 14 miles in the morning finishing with a 30:00 climb at a moderate effort. The evening run was a 6 mile very hard run with near max efforts on the hills. Thursday was 800's in 2:45 and 400's in 1:25 all at 8000+ ft elevation on a rolling road. Saturday was a track workout. Today was a fairly short 'long' run but was all uphill for the last half and turned out to be not easy. My first goal this year is a 10k (the Bolder Boulder) and I am going to put my goal out there just to have a little accountability..
30:30. 4:54 pace..
Hopefully I start with a coach tomorrow- he has run a 2:16 marathon and a 1:04 half marathon. I know that I will thrive under guidance from him and am excited to have the guidance of someone who has done what I hope to.
Pre bedtime food log- 40g of whey protein in 1 liter of water + mega vitamin B + colostrum. I'm trying to figure out my recovery living at high altitude- the first thing is hydration. I've always been a water drinker but here I've increased it by quite a bit drinking upwards of 4-5 liters a day of water and ~1/2 liter of V8 both pre and post runs. I added a slow release iron pill once per week just for insurance. The vitamin B is critical I think. I have also started back on the CoQ10.. good stuff. The colostrum is new, sort of an odd thing to take, but it makes an odd sort of sense from an immunity perspective. With out sticking a needle in my vein I think this protocol is getting close to what is ideal for my recovery.