The King of All Workouts.
I woke up Saturday to snow and as I so brilliantly waited for it to stop... it turned to rain. So I opted to drive down to a trail out of the altitude (5500ft) where it was still spitting but a balmy 40. The long tempo run, the best workout in the World... maybe even in the whole county. The goal was to just run relaxed and strong, but I did this same run before Leadville in 2010 and averaged 6:48 pace working quite hard so I did have that in the back of my mind. The first 13 felt like MAF but the last 5 required a bit of brain work which I feel is why the long tempo is the best workout. Zero calories in the 16 hours before and zero during, no water during. I sort of wanted a fuel test (ala Canova) to see how my MAF/AeT fitness are. No low energy at all during this which shows I didn't really go deep in to my glycogen stores. Had I bonked or wilted then I would have obviously been burning more glycogen than fat. This 'test' loosely shows my metabolic economy. This was my fastest long tempo run in probably 5 years.
2 mile warm-up, then 18 miles averaging 6:24 pace. The Garmin says 1700ft of gain but I would guess it closer to less.
Signs of fatigue.
Sunday was 12 miles with 2400ft of gain/ bike 1:45 with 2 X 3 mile tempo climbs.
Monday was 6 miles recovery jogging/ bike 1:30 with muscle endurance (big gear) intervals.
This morning I ran 12 miles with 2400ft of gain up to 9200ft altitude. My legs didn't feel tired but I didn't feel good. I averaged 7:45 pace which is quite solid up here and my average HR was 140. Gordo Byrn once told me "You're either really fit or really tired" in response to my HR and pace during a lactate test he was giving me. Fatigue and very high fitness sometimes show similar data. Just looking at my average HR VS pace you could assume I'm super fit. Or my HR is depressed and I'm very fatigued. My PE this morning felt OK, I was definitely working just to hold my HR above 140 on the climbs though. I'm fatigued for sure but I'm not on the edge yet. No lingering muscle soreness (the amino acid supplement I'm taking for recovery is brilliant), my sleep is OK. My appetite is gone which is part fatigue and part altitude.
6 weeks to the start of Leadman.