Sunday 030611

AM – 2 mile warm up, then ~20 minute tempo (6:20 pace), mile jog over to BHS and then 8 x 200 meters there.  Fair progress here:  I was about 20 seconds faster at this today (as I am using a measured course) with an AHR about 5 beats lower for the tempo.  Managed the 200s starting at 39 and working them down to 36.  9 miles on the day.

Listened to an interview with Phil Maffetone (MAF guy).

I am interested in doing this as it is local  and via Broomfield Rec.  I’d like to do it with my daughter, but there is a 16yo age limit on it (checking on that). 

Week = 72 miles, 9.75 hours, 4000 vertical
March = 62 miles, 8.5 hours, 3.5k vertical
2011 = 675 miles, 100 hours, and 60k vertical.

Alternative exercise – at the rec center today I was able to assure I got my hour of alternative exercise for the week.  I did a circuit with KZ (she was showing me what they suggested they do) and then added on some tris, abs, and leg work.

Decent week.  Still feeling a bit pressed for time, and have not yet made it a habit to get up early for doubles – and frankly, I am not sure that will occur before April.  Wanted to maintain the discipline of getting after it a bit a couple of times a week and was able to do that a bit with Simms on Tuesday, the down wind quarters on Thursday, and the workout today.  Got some feedback this week that I am mulling over a bit.  The first was that I ought to focus on three workouts a week and never miss those – no matter what.  The second was that I have done enough base work here for a bit and it is really time for me to start killin’ it. 

In regards to the three workouts, I am not sure I could outright say “every Tuesday I am going to do 5 by a mile blah blah blah.”  First, my schedule does not always allow that.  Second, there are some days I feel mentally I am ready to get after a workout, but I know my body is not.  As an example, yesterday I was ready in my head to get after it but my legs felt like crap.  So I ran easy. 

But I like what this thought represents – what three things am I going to get after regularly?  I would say it comes to these three for me (at least today):   A flat turnover workout, a mid shorter hill workout, and a longer run (and probably with hills and altitude as the summer progresses).  The flat turn over workout:  could be classic track, could be a 20 minute tempo, could be a minute on, minute off.  It can't be the treadmill.  I think the best one for me here (at least today) it would be 5-6 mile repeats, but it has to mix in some faster than 5k pace stuff (so strides, or 200s, 400s).  These force me to run at a pace above what I am currently comfortable with, and run quicker when I am tired.  Today’s tempo was an example of this.  The mid shorter hill workout:  I see this as an effort up Shadow or Green or Lindens.  I think the best on this for me (at least today) would be up Green would be Gregory, Ranger, GREENMAN or maybe Long Canyon.  Another option would be these Simms Hills I do.  The longer run is stuff like getting up to Lucho’s place, or to Mosquito Pass or the Skyline Traverse.   More generally, I don’t think I need to worry about mileage for mileage sake, and I think I can be fine off the periodic long run (maybe every couple, three weeks) .

KZ is sitting here tonight listening to Jimmy Buffett.  And enjoying it.  JZ has been digging Kevin Reeves.