by zippetydude » Tue Nov 10, 2009 5:41 pm
SJ: You go girl! I have a feeling we'll be seeing you again!
Tina: If you're thinking PR, I'd do a short, hard run this weekend, no more than an hour, then only very brief (20 minutes MTW, 15 on Thursday) intense elliptical or stair master work next week. Next Friday, nothing. A week from Saturday, go for the PR. You haven't let your legs heal fully if you go too soon, so the PR may fizzle. Just a little time of reduced distance and increased intensity may really help. Ask Ellen about this idea, she knows much more than I do, but it really helps me.
Rick: Play with the math! I think there's a "coefficient of ease" that can be calculated based on a person's fastest time. If we can get our best time down to 3:15, maybe 3:00, then we could take an hour longer than that, which would then feel easy, on each run and still make four laps, even if we need a bit longer on the last one.
Start 3:30, Tram at 7:45, down by 8:30, museum by 9:00. Half hour break.
Start 9:30, Tram at 1:45, down at 2:30, museum by 3:00. Hour break
Start 4:00, Tram at 8:15, down at 9:00, museum by 9:30. Hour break
Start 10:30, Tram at 3:29:59.
That's factoring in 45 minutes from Grubb's Notch to the lower tram station in case we get there just after the tram leaves each time. It's also factoring in optional breaks - we could always just go ahead and start and take 4:45, 5:15 and 5:15 on the last 3 attempts.
This past weekend my times were 4:19, 5:30 and 4:58. I intentionally killed time on the second one to keep from burning out my legs, but the last one was everything I had - I could not have done a 4th one without a break and reduced pace afterward.
I'm not in bad shape now, but I think I could get this flabby old body to move a little faster, and it would feel easier if I lost about 10 pounds off this gut.
Anyway, it's fun to play with the math! It's always easy on paper!
By the way, which trail were you going to triple on? And hey, don't you take a break man?
z