Yes... I distinctly remember saying that I wasn't interested in track workouts. I met up with Justin, GZ, and the elusive and rare Bob. Justin ran a 5 mile TT and dropped us immediately and Bob and I just ran what felt OK. We ended up with 2 miles in 11:13 and 1 mile in 5:41. I felt easy and relaxed but I think Bob was on the ropes and I even think I heard a little whimper from him... another win for me. Either that or the wily old man is lulling me in to a false sense of security and will beat me at Leadville by another time zone.
Bob gently reminded me that I am probably screwing up again in pushing too hard too soon and I agree which is partly why we only ran what we did. I tend to get super fit super quick and I know that in the past I tried to focus for too long on a single race. I think I only need maybe 8 weeks of focused race specific training and I almost always try for twice that. My first 'A' race (Leadville is my second) is still a few months away and I need to temper my effort right now. Yesterday was another big day and I was on for well over 100 for the week but I'm going to bag the rest of today and cut tomorrow's run short too. Thanks Bob.
7 comments:
Where in the heck do I get off telling you what to do. . .
but I would just do relatively long MAF right now and like you said do the "fine tuning" closer to race time. You love to run and explore the roads/trails so just maintain that. Program: prevent burn-out and get really fit for long runs.
I thought Anton's point about not doing ANY speed work last year, yet still able to better a 2:13 marathoner's CR at a 50 miler was pretty powerful anecdotal evidence for Lydiard and MAF.
No track!
I'm laughing when I say this because words like "Christ" "Amazing" "Crap" and others are running around in my head while I'm reading this post (and having read the 19 mile MAF post before it). But maybe you need another race "after" Leadville?
Tim, What do you use for fuel on your long runs? I'm looking for something new tired of the same old gels. I figured you be the one to ask since you will need lots of fuel for 100 miles.
Thanks!
What is A#1? Oh do tell...
Whatcha gonna do tomorrow?
Good seeing you again, and ya' ... once I get this leg straight, I am going to take you up on that offer of the runs up there.
G.A.P. might be my new rally cry for all racers.
GZ
Matt- Not at all my friend. You are correct. Prevent the burnout that I usually get! And Anton is funny to me... at one time he looks all old school and just simple in his approach, but then you realize the guy knows his shit when it comes to the science of training. Plus he's amazingly intuitive. Wicked combo.
Brad- I would tell you to stick with gels early on in a run or race then gravitate towards a complex fluid carbohydrate then towards a more simple carbohydrate. Carbopro is awesome. Ultrafuel is very good. But Gatorade is still my #1 in training. The best thing you can do is to use some or all of these in training and see how you handle them. For a marathon or even a 50k it is more important to load the 5 days before and start the race with a topped of tank. For an ultra, the same thing goes, but then you also need .5g of CHO per pound of body weight per hour. So if you weigh 150 pounds then you should get in ~75g of CHO per hour. In order to digest this you have to take a minimum of 16oz of water with it although I would tell you to shoot more for ~20-25 oz per hour. This is for a non-solid CHO like a gel of a sports drink. If you at e something like a Powerbar (God forbid!) then you would need a ton more water to digest it.
Fred- I'm already looking. Possibly a December or January marathon. Thanks for the good word!
Brett- It's a secret :)
GZ- Probably ~20 or so up here. Would love for you to join me! Ya, good to see you also. GAP definitely!
Yea I'm still laughing at his GAP comment in the video...
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