12 Shopping Days Left !!!!!!!!!!!!!!!!!!


I can't believe how fast time has flown this winter. It doesn't even feel like it here in the Northeast with all this mild weather. Its going to be 50ish tomorrow......so it looks like I've got a date with my K2 mountain bike and some mud !!!!!!!!!!!! Can't wait.

Maybe this is some type of El Nino backlash, although some snow would be nice as I was planning on doing some Nordic skiing and some backcountry snow shoeing.....I'm sure as there are taxes that the real winter will soon be here.

This past week was an excellent week for my marathon build. Did all my mid-distance build ups to the weekend past and did a 10 mile tempo trail run Saturday, then an Easy 16 miler Sunday as I wanted to shock my Endocrine system into the heavy load. By Sunday evening I felt really tired as the week tallied out close to 50 miles again. I decided on easy swims for Monday/Tuesday and zero running Monday.

After todays brick I am sold on the idea of Hadd's and Maffetone. LSD training works. I'm not saying all runs should be Zone 1.5 , but 80% should be. Hr capped at 65-70%. This continues to build adaptation, increase in Mitochondria and durability in the legs and joints.

It seems that once one's Aerobic engine is decent, the ability to sustain a higher pace is a given.
Foot speed can be improved with short track sessions 2x a month......you don't need more,unless you are all short distance in events.

I can truly feel the improvement in todays bike/ run w/o.

1:45 on the trainer with a protocol of 15 min WU/ 2 min PU / 20min Steady on 50-16/ 5min Easy/ 30min Steady IM pace / 2min PU @ 185 bpm / the rest at Easy 152 bpm's.
Got on the treadmill and ripped out 2 miles in 14 mins at 168bpm !!!!!!!!!!

This same run last year would have been redline for me. Today it was work but comfortable enough that I could have held another 7min mile for a 21 min 5K off a 1:45 bike.

ME HAPPY !!!!


One other side note is that all the leg presses and squats have added to my leg strength and long run durability. Last year 16 miles really took effort. Now,its still a good long run,but I can run an easy 4-5 miles the next day, where as last year I would take the next day or 2 off. I also noticed that my ability to increase my stride has made my faster. This is key...as the added distances as well as just more time as a runner have resulted in improvements in my biomechanics and economy.
I've learned how to keep my shoulders relaxed so that my air passage is optimized .My wife also notices that my arms are swinging smoothly and that my trailing leg is extended way past my ass like those Runners World pics. I guess I don't shuffle as much now .

I tried the 95 foot stikes per minute thing, and it just didn't work for me. Off the bike I do it for a mile or so, just to get my running legs acclimated, but once they are, a wider stride seems more economical in my case.

I'm almost done with shopping. Its easier this year as everyone wants sports stuff...so EMS filled the bill as well as the local TIMEX store.