Sunday, February 1, 2009

Sunday long.. week total 59 miles.

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.


Pantheon said...

nice one tim. brilliant to have the opportunity for runs like that...

Lucho said...

P- Ya, it's tough to find a hill that consistent at this elevation. It was a US Forest Service road that was closed off for the winter. Zero human traffic, stunning views, and quiet as a vacuum. Beautiful..

Ironboom said...


I thought I'd pass this along in relation to one your posts from last week. Keep in mind, I am nowhere near your level and certainly not a coach. So I don't make much of the following. I'm just sharing what I read in Paul Tergat's book. This is what he did for 13 weeks leading up to his then world record marathon time

6 days a week.
a.m. 70min
p.m. 60min

for one of the morning runs per week, he did 30' +25x1'fast, 1'slow. otherwise, the morning runs were moderate to hard.

the evening runs were easy to moderate

1 day a week (usually, wed, but sometimes thursdays or fridays), run long, switching off between 18-19 and 21-22. 4 weeks before the race (on wed) he ran 23-24 miles.

he raced a 10k 7 weeks before the marathon. and he raced a half marathon 3 weeks before the marathon. but otherwise, he never seems to have trained at those paces.

he covered up to 300k (~185mile) a week.

I thought his training was pretty interesting. the schedule itself seems fairly simple...not to actually do it obviously, but nothing too complicated about. same thing every day, perhaps to get him used to running ~2:10--~his marathon time--per day?. overall volume was extremely high.

beth said...

1) good header quote!
2) sounds like running is headed more than in the right direction. i can't wait to see who you have hired to kick your ass (and your mind :) )...

Lucho said...

Ironboom- awesome stuff. Tergat was elite 20 years ago so he has a tremendous base. I didn't know he ran up to 180 miles a week though! Wow. That's all at 7000+ ft altitude too.
Thank you Beth! I'm excited to have help. Hemingway was a cooky stud..

BRFOOT said...

And a french lesson form Hemingway. This is a full service blog that's for sure.

Anonymous said...

Any recommendations on dosing of CoQ10?

Lucho said...

ony mous- I take 100mg per day then increase that to 200mg in the 2 weeks leading up to a race. I think the CoQ10 should be taken by everyone, not just endurance athletes.

Lucho said...

brfoot- Next week we'll be learning Calc III and using single-variable integrations to derive multiple variable integrations.
For a simple example,

\int\limits_{x1}^{x2}\int\limits_{g(x)}^{f(x)}dA is the same thing as \int\limits_{x1}^{x2}[f(x)-g(x)]dx

There will be quizzes!

Anonymous said...


You made a comment earlier in the week about your Mizuon running shoes sucking. What do you (or should we?) look for in a good running shoe? I know a lot has to do with one's individual biomechanics/gait/efficiency, but what factors culimninated in your overall conclusion of this pair being bad.

Lucho said...

A non mouse- to be honest, I'm not the right guy to answer that question for you. You're better off having a good shoe store watch you run with treadmill analysis then have a knowledgeable salesperson suggest shoes to try. If you need motion control then do that. If you don't need motion control then it could injure you. My rules of thumb on shoes is that #1- they need to be cheap. If I rotate shoes every ~300-400 miles then sometimes that's a new pair every month. I tend to lean more towards a racing flat with my own insoles. I'm very efficient though and heavy trainers don't do me well. The Mizunos just feel like crap to me, I don't know enough about shoes to know precisely why from a technical view. I have also found that wearing a 1/2 to a FULL SIZE too big is the way to go. Your feet compress more than you think and that's natural, it's how your feet work. I've never had a black toe nail and I haven't had a blister in maybe 3 or 4 years. I also like shoes that are flexible in their uppers. Many shoe makers put so many plastic 'graphics' on the uppers that they get stiff and cause blisters on the spot that flex like the tops of your feet.
The Nike Lunar Trainer is brilliant, I love it. I also love Pearl Izumi and Asics.. haven't found a pair I don't like! Pearl has fu*ked up sizing though.. how hard is it to make a size 9 that is standard? I tried a pair of Pearl racing flats last year and had to go up 2 sizes to get one to fit!
Find a brand and a model you like then try to find comparable models or buy several pairs of that shoe and save them. I would also recommend finding an insole that you like and then trowing out the stock ones that come with the shoes. I am wearing Super Feet insoles now and I love them! The green pair.. they are relatively affordable and can completely help the way a shoe rides..

Anonymous said...

Yo i don't have time right now!!

1) double double cheese burger in paradise

2)DrinkEveryAfternoon! or DEA

= Recovery

love to chat but it's the afternoon gotta run


Lucho said...

J!!!! What's up brother!?!? I've been dying to hear how things are with you! I figured you threw your phone overboard (that's what I would do).. I hope you're having a blast and can't wait to catch up soon! You'll love my new digs.. you gotta come and crash with us for some training after you get your land legs back.

Glenn said...

4:54, that's awesome. I can pace off of you for a while so I don't go out too hard.