Zumbro 17 Training: Week 10

I was this close to DNSing the race and heading to Tampa for the Frozen Four.


Source: Michael Dwyer/AP via the St. Cloud Times.

Monday: rest
Tuesday: 4.5 mi, treadmill, 136 bpm
Wednesday: rest
Thursday: 6 mi, treadmill, 134 bpm
Friday: 7.5 mi, road (MAF test), 137 bpm
Saturday: 6.0 mi, treadmill, 139 bpm
Sunday: 12.1 mi, trails (Hartley), 141 bpm (with large sections of “cheating” over 142 bpm)
Total: 36 mi

If I wake up tomorrow with my cold worse again I am going to explode. And DNS the damned race.

I decided screw it, I was going to run anyway, despite the cold. I stayed inside for my evening runs, to make sure I didn’t get too cold (plus it was dismal outside) and could stop at anytime if my heart rate went crazy.

I already discussed the MAF test. Saturday’s run was unremarkable. It was snowing off and on all day so I had to stay inside, which sucked.

Sunday I needed to get outside and run a challenging run, for confidence’s sake. I don’t know what I was really thinking I would prove from a long-ish run, but I guess I needed time to practice eating and drinking during a reasonably long run. My goal was to run 12 miles in 4 hours aerobically. I am fairly amazed that I managed to get almost exactly 12 miles from a route not planned in advance. I went to Hartley and did Root Canal, 2 loops of Guardrail, Root Canal again, and then some kind of cobbled together route that involved unpacked snow. So the last few miles were in the most difficult terrain, unintentionally. I was getting cranky as heck because I just couldn’t stay below that 20 min pace and stay under 142 bpm. I was hoping to make up time at the end and hit the fluffy snow and couldn’t, so I “cheated” and just listened to my monitor beep away while I ran above my target heart rate. At this point, who cares? My training was interrupted by a cold for almost a freaking month. It undid a heck of a lot of the gains I’d made in fitness, especially aerobic fitness. I’ll be managing, rather than micro-managing, my heart rate at Zumbro, anyway. And I just hope and pray that there’s no snow and it isn’t a muddy slogfest the whole way. Some nice dry dirt trails would be amazing. I’ll be so fast! Ha.

The breakdown:
Mile 1: 19:18, 121 bpm
Mile 2: 19:40, 135 bpm
Mile 3: 20:03, 142 bpm
Mile 4: 21:53, 143 bpm
Mile 5: 19:15, 134 bpm
Mile 6: 21:24, 145 bpm
Mile 7: 21:17, 142 bpm
Mile 8: 19:31, 141 bpm
Mile 9: 19:01, 147 bpm
Mile 10: 20:03, 148 bpm
Mile 11: 20:18, 145 bpm
Mile 12: 16:49, 148 bpm
Loose change: 19:49 pace, 150 bpm (weird)

I ate a protein bar and drank about 10 oz of sports drink and 10 oz of water during the run and didn’t have any major stomach issues. I felt kinda crappy at the beginning but that was because I ate a banana while driving to Hartley and bananas don’t always sit well in my stomach. It seems like a decent strategy although Clif bars are a pain in the butt to open. I might break them into bite-sized pieces beforehand and carry them in a plastic bag for the race. I should also try chowing down at aid stations, since food is always easily accessible there, and then have the bars as a back-up.

The next couple weeks are going to be gentler as I prepare for the race, rest, and get back to healthy. The weather should be a BIT milder, and race day is looking to have a high of over 50 F! I can’t wait, maybe I can even run outside in shorts. I’ve got a lot of logistics to plan and I need to study the race information as I’ll be going in with no inkling about the course. Scary that it’s in less than two weeks, but I’m excited to race again, it’s been over 4 months.

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