Preliminary Race Schedule 2015

Black Cat 20 miler March 2015
Boston Marathon April 2015
JCC sprint tri May 2015
B2B bike race/ride June 2015

? Musselman July or Lowell Olympic
? challenge Maine olympic in august
sprint or half September

Sunday, January 17, 2010

My legs are back

So as I posted the other day, I completely trashed my legs by thursday and with thursdays run outside in 12 degrees and then a V02 max bike set that night, lets say, my legs were not frisky. Friday was a very light day for me because coachie really wanted me to run well for my pace session on saturday. So at 5:55am ( see the clock in the back) I had my treadmill ready to go.

My workout was:
build from extensive pace/intensive pace to tempo by 20 minutes and stay there until you complete 3 miles.
3 sets of ( 4 x 1/4 mile repeats) 1 min recovery jog in between repeats- a decent pace of 7:08
3 minutes in between sets of recovery jogging
finish with 15 minutes of jogging.
All at 1.5% incline.

Well the warm up went well and I felt great, this was supposed to be a pace session, not all out, not crazy, doable. I felt great, I wanted to bump my speed, I was recovering by 25 seconds, but I knew I just came off some real bad legs the other day so I just followed the plan. 2 bottles of gatorade, powergel and 9 miles of running I was done.

It was then off to do a hard resistance training session and home before 8am for basketball, soccer, birthday parties and visitors.

Just a side note, even though I continue to follow my sodium intake while training and take in what I think I'll need, notice my blue shorts in the picture, lots of white, didn't take in enough. Time to re-evaluate my intake again. I used gatorade not my normal powerbar endurance that has significantly more sodium in it. Next time I will prepare better.


  1. If you are sweating salt visibly even after supplementing with sodium, is it possible that you are actually taking in too much and the salt on your shorts is the x-tra you have taking in?
    Congrats on the workout! It may have been a "doable" workout, but it sounds challenging to me!

  2. Ditto on what Mary said, D. The marks are just a sign that you are a salty sweater (which means you probably need to replenish more than some people) but they can also mean that you're actually taking in more than you need. The range that different people need is so vast it's crazy. I've been playing with my sodium intake for years and finally got it to a point where I wasn't cramping in races anymore so I think it's right or almost there. I'm considering finally doing a sweat test this year, cuz I'm curious to know just how much I sweat out and to try to dial it in. Guessing sucks.

    Anyway, very glad to hear things are going great for you and that it's working out! I figured he'd be good for ya. And holy perfect lunge form! You should model exercises! If I ever have time to get mine together for my site, want to be my model? :) haha! not kidding.