It's been a long time since I've had a PR of any kind so I'll take it. I ran 71 miles this week which is a mileage PR for me. The legs are feeling pretty good. I did a 22 miler at Forest Park yesterday and capped it off with 11 miles in the rain today. I bit of slow start as I was feeling the 22 from the day before but I got it going soon enough. Also, happy to report that the aerobic pace is getting quicker. The route today was slightly rolling with some hills thrown in and I was able to maintain a 8:35 / mile pace with an ave HR of 147 (low Z1).
I was able to finagle my way into a study being conducted at the NSRL (Nike Sport Research Lab) that involves several VO2 max and sub-maximal HR tests based around the testing of some running garments. Not too sure on the specifics of the actual garments they are testing but I think they are gauging the workload during exercise and the recovery 1-2 days after since we have to come in for daily blood lactate testing for the 3 days post-test.
I did my first VO2 max test this past Tuesday and before I give you the results, let me give you my excuses! ;-) I did a 20 / 11 / 5 mile run the three days before the test and all of my running has been very aerobic in nature for the past couple of months. It was a definite shock to the system to get on the treadmill and go for it at paces I haven't seen in ages, if ever! I was hooked up to the system measuring oxygen uptake (mask with all breathing in/out of mouth with nose pinched off) and started running on the treadmill with an increase in pace every two minutes. I started at an easy 8:30/mile pace and felt in control as pace increased into the low 6's but once I hit 5:40/mile pace, the check engine light came on and I had to stop the test about 1 minute into the 5:40 pace.
A couple of observations:
1. It probably was not a good idea to head into this test having run 36 miles in the previous 3 days.
2. It is very tough if you haven't been incorporating regular speedwork into your training.
I am sure my body was fatigued since right before I quit, I was monitoring my HR and saw that it maxed out at 190 vs. the 200 I have seen before. Okay, enough with the excuses- my V02 max tested out at 59-60. I guess I don't need to worry about winning any marathons regardless of how much training I do! ;-) Having said that, I am all about improving my running economy and am sure that I could boost that V02 max number with regular speedwork but rather than V02 max, I'm more concerned with what pace I can maintain while running at marathon-specific HR. More work in that dept. coming up in the next couple of months. It was still an interesting test and I have to hit the NSRL two more times in the next month for more testing so it should be interesting.
Run Summary - Week of 11/13/06
7 Days Running
71 Miles Total
Tue 3.5 (Testing)
Wed 11 (5 am / 6 lunch)
Thu 10.5 (4.5 am / 6 pm)
I am headed down to Cali next week to get some much needed sunshine and time with Deb and the family. I checked the weather forecast for Orange County and i'm looking at sunny days (high 60's / low 70's) with the exception of a cloudy Wednesday- I'll take it!
I hope you all have a healthy and happy Thanksgiving next week. Count your blessings, do not take anything or anybody for granted, appreciate the "gifts" you've been given, and remember that the glass is always half full! ;-)