Thursday, June 08, 2006
Road to CDA 06: Run 18
Thurs 6/8
Run long, 18 (2:12), then hot tub, stretch and sauna training 12'
Ran at forest park. First 8 with Ann at around 8 min pace per mile. Then picked it up the next 6 to 7:10 ave per mile and final 6 ave 6:50 per mile.
Legs nice and fatigued final 4 miles. Hamstring mildly sore and tight but stable...no worse.
Zone Summary:
Zone 1 = 34% (45')
Zone 2 = 37% (49')
Zone 3 = 24% (32')
Zone 4 = 5% (6')
Tried to keep out of zone 4 but crept in by a beat or 2 on the uphills. Most of run was controlled in zone 2/3 at 7 min pace.
Breakfast: 1/2 cup oats, 2 slices of wheat toast and jam. Diet 7 up, coffee
Lunch: Recovery drink immediately after run, 90 g carbo + 30 g protein. 30 min. later, bowl of chicken, black beans and rice from baja fresh.
Dinner: 8 oz black beans and small 2 oz bag of pepper kettle chips + 1 orange, diet shasta.
1 hour later, non-fat latte and a cliff 20g protein bar.
After work (10pm) 16 oz bowl of chunky chicken fajita soup, 3 g fat, 18 g protein, 48 g carbo. 2 baked pretzels and a pint of beer and a few wheat figs after.
Run long, 18 (2:12), then hot tub, stretch and sauna training 12'
Ran at forest park. First 8 with Ann at around 8 min pace per mile. Then picked it up the next 6 to 7:10 ave per mile and final 6 ave 6:50 per mile.
Legs nice and fatigued final 4 miles. Hamstring mildly sore and tight but stable...no worse.
Zone Summary:
Zone 1 = 34% (45')
Zone 2 = 37% (49')
Zone 3 = 24% (32')
Zone 4 = 5% (6')
Tried to keep out of zone 4 but crept in by a beat or 2 on the uphills. Most of run was controlled in zone 2/3 at 7 min pace.
Breakfast: 1/2 cup oats, 2 slices of wheat toast and jam. Diet 7 up, coffee
Lunch: Recovery drink immediately after run, 90 g carbo + 30 g protein. 30 min. later, bowl of chicken, black beans and rice from baja fresh.
Dinner: 8 oz black beans and small 2 oz bag of pepper kettle chips + 1 orange, diet shasta.
1 hour later, non-fat latte and a cliff 20g protein bar.
After work (10pm) 16 oz bowl of chunky chicken fajita soup, 3 g fat, 18 g protein, 48 g carbo. 2 baked pretzels and a pint of beer and a few wheat figs after.
