am) 12 miles at 135 average HR. Square at the bottom of MAF HR range. My nose is still stuffy and my sinuses hurt a bit so I capped my HR at 140 just to make sure I stay healthy. MAF is partly designed specifically for this purpose. This will be a huge focus for my training for Leadville, just like it has been for me for the past 12 years. Matt Carpenter did something similar for his training which is nice to read.
Pm)8 miles. Max HR 141/ avg HR 134. 30" per mile faster than the morning run. I might just avert the sickness that is waiting behind the door. I over dressed for both runs... WAY over dressed. I had a microclimate next to my skin that felt like a sauna. Artificially induced fever's have been shown to work.
And I'm blown away by Mr Roes win at The Mountain Masochist (6:27). I've looked at nearly every workout he's done in the last 6 months and he gives me some perspective. Both on training and ultra running ability. I think it's possible that it takes more genetic 'talent' to run a truly fast 50 miler or 100 miler than a fast marathon. His training also shows disciplined rest which is the #1 factor in performance. The dude's a stud.
19 comments:
I'm a little web-surf handicapped; where'd you get the MM result for Mr. Roes?
I like your discipline to hold back when necessary. We usually develope some habits when we're younger that are hard to break. You either never developed the habit or "grew up" well!
I think I see - you can click on the name in the entry list - and it's obvious that his 7:45 pace on 50 miles with over 9,000' of climbing was top for today.
I found the results in the comment section of Geoff's blog.
I've made a lot of mistakes. When you see something go wrong you take notes and try to learn how to prevent it in the future. With ultra running I feel like I am 'home' again. My intuition should be sharper than ever for this type of racing and training... we'll see!
And IMO, your HR was too low on your 30 mile run :)
The toppest ever on that course. 9000ft of climbing and 7:45 pace!? And he wasn't really training much at all in recent weeks. I'll be lucky to run even close to that at Dizzy Fifties and it only has 3500ft of gain. Wow.
Hoping to see some results soon. Did Anton K make it out? I saw Ramsey for Inov-8 finished about an hour back of Roes...
Low HR noted. I was expecting to hit some sort of wall today, but didn't. Not saying I need to hit a wall in a training run, but I see your point; there needs to be a little more of a challenge in the training.
Rick- If I may... what was your PE on the MAF test? On a scale of 1-10 with 7 being a hard half marathon and 3 being a recovery run. Do you have any HR data from races?
The effort was pretty close to a recovery run, I remember at one point thinking if I was with someone it wouldn't be too hard to have a conversation; so I'll say 4 and maybe 5 if I did a 5th/6th mile on the test. I was never near a 1/2 effort. I don't have much HR data, I know my min/max - 138/170 and that's about it. I often wondered how many people have max HR's at/near their weight like mine.
AK did not do MM50.
Roes is UROY - no doubt.
Rick- So if the MAF test at HR 140-145 was a recovery effort, then during your long run at HR 120-130 that was watching a movie effort?
GZ- TFS, IMO RFSORBAH but HRTAREW! And OMG but GR did an ARLOWBHYAJU at MMC! Like totally. :)
WTF is UROY?
Ultra Runner of the Year.
I almost have yours figured out.
Ha! I should have been able to figure that one out. And if you do figure mine out I would love to hear it! I just hit the keys randomly.
Well GZ, KM might take 100 #5 this weekend...so he will get some UROY votes too.
But yea I agree GRs CRs over people like KM and DM is like WTF this guy is fast...and he still has NF50 maybe.
RM, TW has me doing fast long runs (which I think is one of his key learnings in the last year)...and its done wonders for me. Last night I ran eight 7:10s in a row and aerobically it felt like nothing,,,and that was on day 7 of a 50 mile week...my most weekly training miles ever, and 2x my avg weekly mileage for the year.
And hey, you get done a lot quicker too when you run fast. :)
Alright Brett... I was ribbing GZ for his abbreviations that I am too dull to understand, now you!? I'll keep that in mind when I plan next weeks schedule :)
And you are kicking ass, absorbing the work very well!
Brett,
are the "7:10"s miles? And if you don't mind my asking, was your HR aerobic?
Sounds like a nice workout.
Get well, Tim!
Running your first 50 miler sick would be lkaj;ldjfakjf la;jf!
LOL Matt. I won't be sick, resting has put me on the down side of it.
Yea I was kidding on those acronyms. :)
Matt, I didn't wear a monitor and it was at night so I couldn't measure my heart rate manually, but if I would guess I would say my HR was somewhere around 155?
Just a guess though. My breathing felt extremely low, which is one reason why I think the workout felt so easy aerobically.
Having run MMTR myself (and it's an absolute blast), Mr. Roes is selling himself short. MMTR is closer to 53 miles. Any race originated by Horton always has "Horton Miles." That would make Mr. Roes' average time just slightly lower to a mind numbing 7:18 pace.
Thanks Blake. Not that that will make anyone who will ever have to race the guy feel any better! :) The guy is bad ass!
Blake is right, I've read 53 is the accurate distance for this race. Horton's 50ks are 35 miles, and his 100ks are 66 miles. BASTARD! :)
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