Sunday- 7 miles- 2w up, 2 x2mile- 12:03, 13:47, 1 c dn
Monday- STAIRS!!!!! 150 flights down
The last two days, with the legs feeling good, I put some of the finishing touches on my Vermont 100 prep. Needing to maintain my stride efficiency and lactate tolerance I went to the track again yesterday. And today wanting to hit the quads one more solid time with some eccentric work, I did a "Biggest BANG for the least buck" workout on the 19 floors of stairs in my apartment building.
Yesterday running at 3:45pm in the big time heat and humidity (on purpose) I went to the track to run some faster paced stuff to let my leg muscles continue to have optimized enzyme levels for glycolysis. I did a strong 2 mile wearing my HR monitor while doing 6:00 mile pace. I wanted to see where I am at currently while running this pace. 6 min miles used to be something I did and monitored frequently. I started out in the low 160's and was at 163 at the 6:01 mile split. Then it crept on up to 170bpm by the 8th lap. (2miles-12:03-164 ave HR). Then I took 5 minutes rest and started up again settling to the smoothest run I could do at a HR just below 160. This pace turned out to be a bit over 6:50 per mile. (2 miles- 13:47- 159 ave HR) Not sure what any of this means in 94 degree heat, but it will be interesting to compare to next month when I start doing workouts again after Vermont.
Today I opted to just run in the stairwell in order to minimize the effort expended while optimizing the eccentric contractions per time spent moving. I simply took the elevator to the 19th floor and then ran down the stairs two at a time letting each foot plant be a bit hard all the way into the basement. With each leg getting a little jump and landing, the 7 trips was enough to give my thighs that shaky-sore feeling...and the workout only took 20 minutes! I figured this would accomplish the same thing as the hilly road 10 miler I had planned.
Now I will rest up......but, continue my normal 3 day pattern (workout, easy, moderate, workout) with the remaining workouts being on the 12th, 15th, and 18th. Next up a 14 miler on my favorite loop back in Campbell, NY from my high school years.