Training Log Archive: itsmartin

Methow Snow Trail Race

Super fun and pretty tough. Running in snow is sort of like running in sand?

Sun Mountain XC Skate Ski

Tried to keep up with Lucca, not a chance. I was beat after this!

Quality sleep continues!

VO2 Max test

- VO2 Max test (increasing incline)
- short rest
- anaerobic threshold test (increasing speed on flat)

I'm not certain how long the actual running lasted or how far I went during the two tests but here is what happened.

To get a base reading I wore a mask and had to lie down for 20 minutes. Then I got on the treadmill and warmed up for about 10 minutes.

The VO2 Max test started at 2.5% incline and every two minutes the incline was increased 2.5%. Twice the pace was increased with no increase in incline. I lasted 60 seconds at 15% before I hit my max.

ASIDE - 15% is steep! I have never trained hills on a treadmill and you really have to increase your cadence or you are off the back. Literally.

Then I cooled down for 2 minutes to see what kind of recovery I had.

Then I got a short (5-10 minute) rest.

The anaerobic threshold test was all done at 1% incline (I was told this simulates flat running outdoors) and after a short warmup every 3 minutes the pace was increased by about .5 mph (30 sec/mile), toward the end it was just .3 mph (about 15 sec/mile). My heart rate would go up at first after each adjustment and then stabilize. If it did stabilize I got to go faster, when it didn't I was done. I did not last as long as I thought I would only making it to a 6:30 pace.

The whole thing from introductions, explanations to getting my results and having them explained to me was almost four hours and $425. http://spmedicine.com/ I recommend Kainoa Pauole-Roth who administered my test.

walk home from bus stop

This is the third night in a row that I have woken up at exactly the right time in my sleep cycle! I feel super rested and I'm getting enough sleep. Love it.

walk from bus stop to dentist

walk from dentist to work

Elliptical Trainer

incline - 12
resistance 12

Active recovery and all that. Since I felt like such crap last night running. Kept the RPMs between 140-150 and just went easy. And sure enough, I felt better when I climbed off than when I started. Mission accomplished.

Hot Pilates at Breathe Hot Yoga

Get butt kicked? Check. Obviously there are a million exercises you can do without any kind of equipment that are incredibly hard. The routine was once again totally different and totally tough. This is a great class.

walk home from bus stop

core + push-ups + ankle

plank: 3 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 2 x 30 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 15/15/10
wobble disk: 3 min each leg

Fleet Feet run

Ran with Bradlaugh Robinson, great to catch up. Unfortunately I felt like ass and was totally winded. I think I felt worse than when I do stairs the same morning... Still, nice evening with mild weather. Brett keeps bringing whiskey on this run and offers it to anyone that wants a swig at the top of the Howe Street stairs. Beer Mile training? Not sure.

walk from Fleet Feet to bus stop

walk home from bus stop

Howe Street stairs

Whew...! Only two more weeks of this. The first couple were brutal but I warmed up and the rest felt marginally better. Until my legs got shaky.