Monday, November 02, 2009


With the addition of cross-training in my program, I’m paying more attention to duration of exercise. I’m trying to figure out if X hours running equals Y+Z hours of running and roller skiing. The secret formula is probably different if I throw biking into the mix too because I wouldn’t say an hour biking equals an hour running. But an hour roller skiing is probably pretty close to an hour running.

Anyway, here are last week’s workouts;

Sunday – 78-minute progression run
Monday – 45 minutes of double poling (that’s x-c ski lingo for you runners)
Tuesday – 60 minutes of easy trail running
Wednesday – 60 minutes of roller skiing and 60-minute run with 5 miles @ 7:08 pace on treadmill
Thursday – 45 minutes of very easy running
Friday – 68-minute trail run
Saturday – 100-minute group run
Overall, a solid week; 6:51 (~50 miles) of running and an additional 1:45 of roller skiing. Over 8.5 hours total. Plus, I dropped the pace of my workout from 7:13 to 7:08. I guess I’ll call that an MP workout, given that it’s around my Whistlestop pace. Ideally, I’d like to get that to be more of a tempo workout, but I’m easing into it right now.

Thanks to Jim for sending this interesting link.

Nice job at the ING New York City Marathon to Lehm who finished 10th in 2:14:39 and Reneau, who was 15th in 2:16:45. Unfortunately, it looks like Moen dropped out around mile 16. But he’s had a great season with PRs at 5K, 10K and 10M. He’ll be a force again next year for sure.

Quote of the Day;

“I guess I’m getting older. But, you know, I would liken it to people who need their coffee. I don’t need coffee in the morning; I like coffee in the morning. But I sort of need a run to get my day going.” – Joan Benoit Samuelson, who ran 2:49 at NYC yesterday.


Jason said...

Great workouts. It looks like you have a good thing going. Great quote too. I need a run to get me going in the morning too!


Do you ever take a rest day? You're making me feel like a slacker.

Chad said...

Nate, I took Friday the 23rd completely off. Besides, double-poling is no impact, so it's practically an off day - more like a strength workout.

Beth said...

I love Joannie. I would love to know what it is like to run in her body for just a single mile. Great job with the cross training.