Saturday, June 13, 2009

Saturday 18 miles + test.

5 miles in 29:02. 5:46 pace per mile/ avg. HR 150/ max HR 153. Below are pics of the Garmin with the total and also mile 1 and mile 5, the drop off in pace was minimal. This was in Boulder at 5500 ft altitude. This gives me an idea as to the altitude conversion... according to this there is a ~30" conversion in pace per mile between Nederland and Boulder? What would sea level be then? That ain't right.
5k split was 17:50.

Pm) 8 miles at HR 136/ max HR 146. My legs feel awesome.


Trev said...

I'm delighted for you: you deserve it. Don't go and do something silly now - Stick to the plan!

Lucho said...

Trev- That's exactly what I was thinking... No sudden movements.

Joe Reger said...

See if Chicago'll reschedule for next month... I'm sure they're totally flexible with these things. Hey, great work! Just wanted to stop by and tell you that I always enjoy your posts, appreciate your insight and am inspired by your quest for speed/fulfillment/etc. Keep it up! Joe

Brett said...

If it ain't broke, don't fix it.

Josh said...

Lucho Dude!

That's just sick and wrong. Nice.


Lucho said...

Hey Joe- How are you? Thanks for the good word! Maybe they can even move the marathon to 8000ft altitude!? I'll get on that... Cheers.

Brett- The problem is that I am responding almost too quickly and feel that a change might be appropriate in order to make it to October in the appropriate shape. None of the athletes that I have ever coached (nearing 100 now) have been in this situation and neither have I. There's no literature out there on this type of marathon training so I'm an experiment of one now. I'll stick to what comes intuitively to me. But you're right, nothing is broken!

Josh- I quite comfortable being sick and wrong. It comes naturally.

Ironboom said...

Lucho, based on your posts I could tell you were getting fit as a mofo. Well done. Keep it up.

In an earlier blog entry, you mentioned that your MAF(I don't remember the exact number but I think it) was around 145-155. The gist of what you wrote is that you consider 10bpm below your MAF to still be training at MAF. However, I have noticed that many of your runs are completed well below your MAF, i.e., in the 130-140bpm range. I may have my numbers wrong, but if not, would mind elaborating on why you train in the 130-140 range and how that stimulates fitness at MAF, and more importantly, overall fitness. Thanks.

Lucho said...

Iron- My HR ranges aren't based directly on the MAF formula, but they are based on what I have learned over the years while using MAF. My MAF would be HR 133-143 according to the formula. Based on my experience with has worked well for me in the past, and also the fact that this a marathon not an Ironman, I am using and still aerobic but slightly harder HR of 140-150 instead.
So, yes the HR 130-140 does stimulate fitness effectively, however, my LT is over 175 and I feel that training 45 beats below LT is way to easy, that's recovery effort. I will burn fat at both HR 130 and 140, but 140 will build a little more muscle strength specific to running faster. The marathon is about fuel usage and muscle durability. You need to beat the crap out of your legs in order to get them ready to race, running too moderately does not train the muscles in the appropriate way. Canova calls it 'muscle tension' or the specific stress on the muscle tissue.
The HR's I am using are based off LT, race specific prep for the marathon, and past experience with intensities that allow me to maximize volume.
Does that make sense?

dude said...

One way could be to do short races NOW, then get out of shape. Start focusing on Chicago 10 weeks out - no longer! - by doing two long hard runs per week with plenty FMP. Each of them will rip you to shreds so all other days are easy jogs if at all.

Lucho said...

Dude- That's almost the only option, to focus on another aspect of fitness for just a few weeks to hold myself back. There are track meets every Thursday here with 5000's and a 10,000. Maybe focus a tiny bit more on those? Not sure yet.. Thanks- it's good advice.

dude said...

No, not a tiny bit. no messing with different aspects. Full focus. Race lots. You will feel great and peak very quickly. But just as quickly you will get stale at these races which is exactly what you want. You then rest for a week and take it easy for another. And follow up with a short, very specialized marathon focus.

GZ said...

not every Thursday ... first and third of the month.

Lucho said...

Dude- Not too sure yet what I'll do. I can't see myself making a severe departure from what I'm doing now, it's working too well. I had planned on testing weekly until I plateau in speed which my intuition is telling is correct.
And I may actually not plateau for another 5-6 weeks, this is only my 3rd year of 'just running'. Maybe I am due for a break through? I suspect too that my LT has dropped off since moving to high altitude, which is not uncommon. But even if my LT is 170 then I'm still doing very good with this training. I get tested on Tuesday and Gordo Byrn is very knowledgeable with this training methodology, I'm positive he'll give me some direction.
The high intensity has proven quite detrimental on my fitness, I'm a bit hesitant to try it again.