Easy recovery week: 4 runs- 28 miles, 3 days off (Last week I got in 86miles)
got back into it on Tuesday with a commute run 7 miler that necessitated a couple walk breaks. Legs not overly sore, but still feeling the 100k slightly. The rest of the week felt pretty good, but nothing special
Saturday- 7 miles easy following my first REAL stairs workout:
6 trips DOWN 19 stories, 5 trips UP. each floor has 20 steps to it
On three of the up trips I took the steps 2 at a time and went real slow trying not to spring off the lower leg calf, but relying on the glutes/hamstrings of the leg stepping up to pull me up. After a couple trips of this it felt like I had been doing a bunch of lunges. I expected to be very sore today, but not much. that is exciting.
Since I have been doing one solid trip down 18 flights running M-f for 5 weeks now, the quads are in pretty strong shape. I plan on doing multiple sets every couple of days the remaining two weeks I am in Chicago.
Additionally I hope to run doubles (in and out from school the 7 miles) M-F these last two weeks. I gotta do something as I'll be flying into Colorado less than 48hrs before the Friday morning start of Hardrock. I am now number 7 on the waitlist!!
Showing posts with label stairs. Show all posts
Showing posts with label stairs. Show all posts
Sunday, June 15, 2008
Monday, July 9, 2007
Finishing Touches
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.
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.
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