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runfastcoach
122 posts since
Jan 25, 2006
30. Jan 29, 2006 11:08 AM in response to: MadXC
Re: Max HR test
Madxc -

Were you injured? Is that why you took a month and a half off?

Tinman
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MadXC
112 posts since
Jun 4, 2000
31. Jan 29, 2006 6:14 PM in response to: MadXC
Re: Max HR test
After the XC season I was gonna do a "celebrate the end of the season with a local 8K road race" thing to basically PR on a nice flat road course, but before the race I had a bad sore throat and that sort of put a nice end to my season. Then for no reason in particular I took the time off. I think it helped out my shins. I've ran about 55mpw for the last 3 weeks (58, 53, 55) and I only have very slight shin pain. I'm gonna take my time building up. Today the weather was perfect, so I ran 11 miles at 7:17 per mile, staying below 70%. A friend of mine and some teamates think that if I stop taking breaks during the year and cut back on the drinking (after xc and outdoor track) that I could run a lot faster. Usually I feel pretty burnt-out and blah at the end of a season. Maybe the breaks are good. Parker also seems to recomend taking breaks. They say it's good for the long-long-term.
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runfastcoach
122 posts since
Jan 25, 2006
32. Jan 29, 2006 10:52 PM in response to: MadXC
Re: Max HR test
From a physiological point of view, after 5 days you can expect major drops in VO2 max - aerobic power. For every day you take off after that it normally takes three days to return the fitness lost - according to detraining studies. So, think about the amount of time you keep sliding back down the mountain after you worked so hard to climb it. Perhaps you have a lot more potential than you realized and with consistent training you will rise to much higher levels?
Best wishes, Tinman
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runfastcoach
122 posts since
Jan 25, 2006
33. Jan 29, 2006 10:59 PM in response to: MadXC
Re: Max HR test
From a physiological point of view, after 5 days you can expect major drops in VO2 max - aerobic power. For every day you take off after that it normally takes three days to return the fitness lost - according to detraining studies. So, think about the amount of time you keep sliding back down the mountain after you worked so hard to climb it. Perhaps you have a lot more potential than you realized and with consistent training you will rise to much higher levels?
Best wishes, Tinman
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MadXC
112 posts since
Jun 4, 2000
34. Feb 5, 2006 6:24 PM in response to: MadXC
Re: Max HR test
Increasing the quality. Instead of upping my mileage as much as I could probably handle, I've started adding more quality mileage. As my body adapts to the training I will continue to slowly increase my mileage.
This week of training:

Monday: 8 miles at 70%

Tuesday: 8 miles: first 2 miles @ 70% then 75%, 80%, 80%, 80%, then last 2 miles at 70%

Wednesday: 8 miles @ 70%

Thursday: 3 miles up @ 70%; 1200m in 3:49; 800m in 2:29; 3 X 400m @ 73, 71, 66. 3 miles down @ 70%. Total: 8 miles.

Friday: 8 miles @ 70%

Saturday: Race. 2 miles up. 3000m @ 8:34, 4 miles down. Total: 8 miles.

Sunday: 12.2 miles first 7.41 miles @ 70% (7:20 pace?). Last 4.79 miels @ 75% (6:45 pace?). Avearge pace: 7:05/mile.

Week Total: 60 miles.
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MadXC
112 posts since
Jun 4, 2000
35. Feb 6, 2006 11:42 PM in response to: MadXC
Re: Max HR test
Paying the price: First "bad" day of training after 35 day streak of running. 36 counting today, hopefully the streak will not be broken, but I will not be stuborn. If I need a day tomorrow I'll take it.

Today I ran 8 min/mile average. I started off at about 7:20 then was cruising at 7:40, slowed up until my average pace of the entire 8 mile run was 8 min/mile. I had trouble sleeping last night due to some light cough. When I went out to run my legs were unusually sore (I've ran harder weeks and weekends then this before without this much trouble). Just a bad day. I felt fine before my run, but as soon as I started running I noticed my legs were sore. Then my head started hurting. Everything just got worse as the run went on. I was struggling with 65% hr. Hopefully I'm not going to wake up sick tomorrow. I had a day like this in November but instead of running easy like today, I forced a workout and ended up sick with a bad fever the next day. I definately should have ran only 5 today, or maybe took the day off. I didn't feel good at 5, but it wasn't really that bad, but by the time I got through 8 miles, I was feeling pretty beat. Tomorrow I scheduled a workout, so I'll assess how I feel after the first mile. If I'm good, I'll run the second mile. If I still feel good, I'm going to work up to 75% then 80% for a few miles then cool down. I might just be run down from doing a workout on thursday, racing on saturday, then working hard on Sunday, maybe I trained a little to hard. And maybe I'm fighting off a light virus or infection.

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MadXC
112 posts since
Jun 4, 2000
36. Feb 7, 2006 10:19 PM in response to: MadXC
Re: Max HR test
Definately sick with a fever. I didn't run today. I have a 3K race on sunday.
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AndyHass
1,385 posts since
Dec 14, 2007
37. Feb 8, 2006 2:46 AM in response to: MadXC
Re: Max HR test
That 8:34 3k is more than a little bit out of line with the rest of your PRs and the workouts leading up to it. Any elaboration??
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MadXC
112 posts since
Jun 4, 2000
38. Feb 12, 2006 9:06 PM in response to: MadXC
Re: Max HR test
I didn't run that 3K all out. I felt pretty strong through the whole thing. I ran out of guys to pass from other teams. Earlier in the race, I was boxed in and my teamate was up-front and ran away from the race. I wanted to go with him, but I don't know, maybe my workout on Thursday tired me out more then I thought.

I was looking forward to running a bit faster this weekend, but I got sick and my coach called it off anyway because of snow. I took a total of 5 days off. I had a fever and stuff and I didn't think it would be smart to run through it. I'm just looking foward to spring track. If I just stay healthy I'm gonna run some PR's this spring, so the focus now is to get a nice base and stay healthy. I might try to go sub 9:20 next week, but I'd be happy for another 9:30, the spring is all I really care about.

I ran an easy 5 today and judging by my heart rate monitor I didn't lose much fitness. I actually ran better today then I did on Monday. I'm not 100% better yet, but I'm not sick like I was. Hopefully I've seen enough to know better next time if I'm starting to get sick.
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