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Running Journal: 06/03 - 06/09/2013

Sunday, June 09, 2013

Maintenance Week 1

MONDAY
Distance: 2 miles
Intervals: :15/:45
Enjoyment Level: 2 (out of 3)

Mile Splits: 12:04 / 12:27

Note: First run after the Newport Marathon.

TUESDAY
Rest

WEDNESDAY
Distance: 3 miles (3.8 total)
HR Alarm: 130 (71%)
Enjoyment Level: 2 (out of 3)

Mile Splits: 9:41 / 9:44 / 9:55

THURSDAY
Distance: 3 miles (4.1 total)
HR Alarm: 130 (71%)
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:25 / 9:27 / 9:35

FRIDAY
Distance: 3 miles (4 total)
HR Alarm: 130 (71%)
Ave HR: 123 (67%)
Enjoyment Level: 2 (out of 3)

Mile Splits: 9:25 / 9:35 / 9:50

SATURDAY
Distance: 3 miles (4 total)
HR Alarm: 130 (71%)
Ave HR: 123 (67%)
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:13 / 9:10 / 9:09

Notes: What a great run. I like to run fast; I like to run at a low heart rate. When I can combine them, the feeling is hard to beat. I think today shows that I am fairly recovered from the race last Saturday.

I did not set off the alarm at all in mile 1, only once towards the end of mile 2, and 4 times in mile 3 (mostly at the beginning because I temporarily started to pick up speed. I reined myself back in and then went without another alarm until just at the end). The max HR was 132, so it didn't go up by much and dropped back down pretty quickly once I started walking, maybe 5 seconds? I didn't really look at that.

The average heart rate reported above is strictly for the running miles. It does not include warm up or cool down.

I have been experimenting with different ways to warm up and I think I've found one that works fairly well for me -- skipping, both forward and sideways (alternating sides), sandwiched in between walking and just a little bit of running. The skipping seems to wake up my hips and glutes, as well as my legs. There was no heart rate spiking when I started running today. I warmed up for half a mile and cooled down for half a mile. No skipping in the cool down.

SUNDAY
Distance: 6 miles (6.8 total)
HR Alarm: 130 (71%); 135 (73%)
Ave HR: 128
Intervals: :45 /:15; 1:00/:20
Enjoyment Level: 1/2 (out of 3)

Mile Splits: 9:46 / 10:07 / 10:25 / 9:52 / 9:57 / 9:55

Notes: When we got up this morning, we discovered that our elderly cat had been sick in the night. We cleaned her up (and her bedding) and watched her for a while. While clearly uncomfortable, she didn't seem otherwise ill. In fact, she still purred when petted and after a while, I saw her start to clean herself, always a good sign with cats. So I decided the most likely explanation was a flare up of her IBS. She has been off her prednisone for a few weeks since the kidney disease was diagnosed. So I gave her a very small dose to see if that settled her system down. If she's not improved tomorrow, I'll call the vet.

After all this, I got ready for my long run. When I put my HR monitor on, I was surprised to see how high my heart rate was -- about 15 beats higher than usual. Evidently my brain had seen the need for some stress hormones to help cope with my cat's issues. (My heart rate was in normal range yesterday after that run.) I wondered if the higher resting heart rate would affect my heart rate during the run, and indeed it did.

I had already decided to use the Gymboss today to slow things down a bit and make me walk more. Even so, I started setting off the HR alarm not too far into the run. Part of the problem was that I always run a little faster in the run segment when I use shorter intervals. But the real issue was that my heart rate was not dropping (much) when I walked. Which of course is what those stress hormones are designed to do -- keep your heart rate up so that you can fight or flee.

I struggled in the first three miles to find a comfortable rhythm. It was not much fun. In the last 3 miles, I switched to 1:00/:20, same ratio but a little longer run to slow that down a bit and a little longer walk to encourage a little more recovery. I also let the max HR go up to 135. With those changes, I was able to find a comfortable pace and the last 3 miles were much more enjoyable than the first 3.
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  Member Comments About This Blog Post:

NATPLUMMER 6/10/2013 11:42AM

    Great week!!

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LIGHTNINGRUNNER 6/10/2013 10:45AM

    Once again you put me to shame you HR is so low.

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OWL_20 6/10/2013 6:19AM

    You have an amazing ability to think thru these runs--I'm envious as I feel not that in control most of the time. The idea of running to the heart rate is also new to me--in fact it never crossed my mind until I read some posts on the team's Daily Thread. Will have to look more into it.

How is your cat doing? Better, I hope. Have certainly gone down the elderly pet route and it's no picnic. Take care!

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JUNEPA 6/9/2013 11:35PM

    Interesting to know how you warm up before a run.
I do 5 minutes medium intensity on my indoor rower followed by 5 minutes of (walk-run) 40:20---30:30--20:40 -- 45:45 --60:60

Amazing you can run a 5k (3miles) under 30 minutes and under 130 HR !!

Also understandable a personal peroccupation can affect your thoughts and basic HR


Comment edited on: 6/10/2013 8:29:59 PM

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RUN4FOOD 6/9/2013 9:45PM

    Glad you have such a good understanding of your body and your joy of running that you can make positive changes in the middle of an otherwise not so good run and turn it into a good run.

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IFDEEVARUNS2 6/9/2013 8:50PM

    Amazing pace for a run that didn't feel too good to begin with!

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CAROL494 6/9/2013 8:29PM

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