No Orcas: Watch out Sun Mountian

Did not get into Oracas. Probably a good thing. But, I'm getting ready for the Sun Mountian 50/25 k on April 11th which will give me much more training time.

This weeks hardest workout was a significant step up -- but I can't make such a big step often -- probably not until after Sun Mountain.

As a bonus, I'll get to see Elsa, Emmet, Cory, Ann, Seth, Jerry and Molly!

Last week:: 60 minutes @ 3.3 mph with 1,000 ft. elevation gain. HR = 151.

This week:: 90 minutes @4.0 mph with 1500 ft., elevation gain. HR=151.

50 % longer; 50 % higher; 80 % more distance.

However, I'm tired. It will take a few days to recover.

That result was a good example of the combination of improved sleep and improved feeding. The latter is only possible when one gets the muscles really tired and then gives them 20 % protein and 80 % carbs -- in a hurry.

I still have a major way to improve diet :: use of R4 as a replacement drink after workouts and diluted by 50 % during workouts -- especially for anything over 45 minutes.

Ready for Orcas 25K on 7 Feb?

No.

I may not be able to get in to the Orcas 25k, but if I do, it will be a real stretch -- its 14 miles and 3500 feet of elevation. I've had little exercise for a month [Nasty cold.] and I was not in great shape anyway.

Here is the plan:

• 8 level 2-3 classes before the race.
• 4 1 hr treadmill workout/tests: pace 3.3 mph; elevation gain 1,000 ft.
• 4 runs in hills 5-8 miles each.
• 3 hikes averaging 5 hours each.
• cut back the plan if the average HR for the treadmill test is above 155.
• place lots of emphasis on feeding; I can't change my fitness much in 3 weeks, but I can get the feeding down and have a good idea about pace.

Results so far:

1. Treadmill test with HR=151; that includes: 5 minute warm up 3 mph @ 5 % incline; one 5 minute break walking on the level at only 3 mph; and one 8 minute cool down walking at 3 mph. 3.3 mph @ 1,000 ft/hr does the 3,500 ft of climbing in 3.5 hours with 2.45 miles to go. So if I can maintain that pace for 4 hours, I'll have a time between 4 and 4.5 hours. I won't be the last at that rate, but I won't be close to the top half. A HR of 151 is about a 70% effort for me; there is some chance I can maintain it.