Successfully avoiding the excesses of an American diet
So, what is my physical state after such a long holiday with minimal running (and no cycling)? Not too bad is the short answer, but the actual statistics reveal the brutal truth: race fitness does decline, if ever so slowly, when one cuts back on training. The legs may feel fresh and your body energetic, but you run slower. 'Use it or lose it' is a true adage when it comes to running and a good bank of aerobic fitness only lasts so long.
What exercise did I do? Well, over 41 days I ran on 22 occasions — an average of 23k per week (supplemented by lots of easy walking). Prior to the holiday my 'normal' training routine was around 50k per week of running and 160 to 200k per week of cycling. Leading up to my good 10k in Melbourne I raced the Tuggeranong Parkrun in 22:41 at an average heart rate of 144, feeling pretty happy with my race. On Saturday 5 December I raced the same course (similar conditions) in 24:12 at an average heart rate of 148 (maximum of 158 — very close to my actual maximum of 162). Ouch! My legs felt good and fresh but I was huffing and puffing like the Chattanooga Choo Choo pulling out of Baltimore Station.
As the year draws to an end, I hope the few readers of this blog are doing well. Enjoy your running and don't over indulge in key lime pies! See ya'all in 2016.