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.
- 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.
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