Holy crap, who is looking at a slew of 80 mile weeks...  This guy!

And during June-Sept!  yay

VDot tested out right at goal of last plan. ie: right where I should be at this point.

Gonna go put down an hour of running.

Good morning LRB! Sunday: 4 miles 42:56 - 10:44 avg. pace - recovery. Butt still draggin' from last week. Don't know what my run will look like - find out soon enough. All-Star week isn't getting off to the start I was hoping. I'd be happy to run 1/2 the mileage I did last year :> Last week of school for MIDI- Moth but the rainy forecast may spoil our plans to hit the pool. Run inspired!

10 miles 1:42:35 - 10:15 avg. pace - easy + mile cooldown A.M. / maybe more later w/the boys

Holy crap, who is looking at a slew of 80 mile weeks... This guy!  And during June-Sept! yay 

This is what all of us should be doing.

 

I've heard of that test before, but I'm not sure of the procedures. Do they do 3.5% incline on a TM and then increase speed until 10mph and then start increasing incline? How long are you running during this whole test?

 

On a totally unrelated note: I just got off a conference call. Towards the end one of the people on the phone accidentally conferenced us in with an order processing place for some order he was placing on his other line. We just let them talk, but the CSR was talking pretty quickly for about 2 full minutes. As someone in the meeting said, I bet he's glad it was for something that sounded to be like a phone instead of his doctor talking about some rash.

Typically, you start at a walk on the T-mill at 1% and slowly ramp up the speed of the mill until you either plateau on your V-dot curve or until you just have to quit.  On most t-mills that max out at 10mph with a relatively quick runner, you must increase the workload by increasing the slope.  ie: % of rise.

As far as how long you are running, it depends on the athlete, in my case the test was for right at 15 minutes.  Only the last 5 minuets were at '10 speed' and increasing angle.  (btw: slope % really ramps up the workload/ difficulty very quickly.   Me running at max speed and 4% grade is work but I can do it for quite a long time.  However 6% grade very quickly (40 seconds) burns - lungs and legs after ramping up to it.

HAH @ conference call.

I ended up with 7 miles, a few slow strides, and 30 push-ups. I need to start on the core and push-ups seemed to do the trick.

Just left my physical trainer, my legs and hips feel like octopus arms!

Too much meatloaf and potatoes makes this guy miserable. I seriously need to half my portion for tomorrow.

Cutting down on food?  Blasphemy!

Oh and I'm hungry.

My normal Monday rest day