Felt easy for the most part, but HR averaged 146, so it was in the moderate range. Nice morning, no wind, 15 degrees. Perfect running weather. Legs are still a bit sore, no better than yesterday, but no worse. Knee was good. No other problems.
Feels like the paces are getting faster with a consistent effort. Finally starting to feel as fit as I did 10 weeks out from TCM, but now I'm 21+ weeks out from Fargo. Don't get hurt...don't get hurt...don't get hurt...
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
8 comments:
Way to rock that workout. You mention HR again and I forgot the other day to ask you what the gap range is called. The 135-145?
Your 21+ week focus rings similar to someone training for the olympics. Maybe you'll be there someday.
Heh. I think the gap range is called 'Wasted Effort'. I may be wrong, but my understanding has always been there is a point where the effort is to hard to effect recovery, but too easy to effectively stimulate the various systems.
I did a lot of the wasted effort type training in college. I think this is what is meant by college runners being criticised as always 'running too fast'. The constant 6:30 pace for easy runs--that kind of thing. If 6:30 pace was truly easy, we all would have been sub-31 minute 10k runners. None of us were.
I don't know about the Olympics. This dog is getting pretty old for that. Thanks for the thought, though!
From what I know of HR you are right on track with the wasted effort zone.
How about the trials? Never too old, it always amazes me how older runs can run fast.
I cannot publicly confirm or deny a desire to qualify for the 2012 Olympic Trials Marathon. Other than that, I have no comment at this time.
=)
21+ weeks out? I sure hope you are running just for pure pleasure at this moment with no particular goal in mind. I have not spotted your cycle for your Fargo meet. 21+ weeks is simply too long to focus for 1 particular event in your natural born life. The russians are correct. 16-20 weeks max. 10 miles under 67 minutes, very nice.
Yeah, sorry, didn't mean to imply that I was on a 21+ week training plan...just a countdown. I'll start doing specific training at about 16 weeks out. I started at 24 weeks out for TCM last fall, and by 10 weeks to go, right before I got hurt, I was feeling a little fried.
Right now, I'm just doing base miles at a variety of aerobic paces and trying to get some strength and durability into my legs before the tough stuff starts.
And having fun. =)
That gray zone between marathon pace and about 45-60 seconds/mile over marathon pace is often wasted effort when you're doing workouts. But it's a fine place to be working in a base phase so long as you're recovering ok, and getting in whatever hills/strides/actual planned tempo workouts you need.
By workouts I mean, if you're doing 15 miles at marathon pace on the weekend and 3 x 3 miles at tempo pace 3 days later (for example) you can just about be as ass-dragging slow as you like the other days if you keep the overall mileage up.
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