How the Kenyan's do it?

I think that yesterday I had the toughest treadmill workout that I have ever done, WOW! Thanks for the challenge Paul, I did way better than last week when I only got down to 6:40 pace before experiencing stomach cramping due to not feeling well.

Prescribed run: 1:15:00 cut-down run run on the treadmill. See how it compares with last week now that you have the hang of the protocol…. Start at 9:30 pace and go .1MPH faster each .25 miles. Go as long as you can using this protocol (you won’t be able to do it the whole way) and then back off to a “comfortable hard” pace that is in-between your tempo pace and easy pace (try 8:15 pace) for the remainder of time.

What I did: Started at 9:30pace for 1/2 mile then increased speed by 0.1mph every 1/4mile and was able to cut down the entire time!! Made it all the way down to 5:56pace or 10.1mph!!! Awesome! Max HR was 179 during last 1/4mile. Ended up covering 10 miles on the treadmill.

This run is one tough puppy. Basically you are doing a speed workout without the recovery. The next time I do this workout I am going to have to start at a faster pace than 9:30 per mile so that I can do some "comfortably hard" running after the cutdowns and not run out of time.

Maybe I am in better shape than I give myself credit for??? Have a great week.

Finally signed up for CP50

Well I finally gave in and signed up for Collegiate Peaks 50 miler at the beginning of May. I have been putting this off due to being lazy about it and actually having to make that commitment to doing the race. Last year I had signed up for the 50 miler and ended up changing over to the 25 miler due to my hip bothering me. Hopefully this year will be a whole different story and I can finish this beast in under 10 hours. Click here for my race report from last year.

Wish me luck! These next 2-3 weeks of training will be the key on how this race goes.

February's Numbers

Not to bad for the month of February. I was shooting for a little bit more mileage but there was one down week after the Red Hot 50K that my mileage was a bit lower. Here is how it all breaks down so far.

Feb 1st - Feb 28th

Miles covered on foot: 201.05

Vertical gain: 29,109 feet

Total hours (includes weights,swimming,biking,ect.): 39:47:00


Now here is the breakdown year to date.

Jan 1st - March 1st

Miles covered on foot: 432.45

Vertical gain: 57,058 feet

Total hours (includes weights,swimming,biking,ect.): 83:52:00

This next month should be a good month as I start building more mileage for the 50 miler in Buena Vista the 1st weekend of May. You can also check out my on-line log by clicking on the link on the right hand side of the webpage.

Have a great week.

Shad