Can't imaginge what they must think when they see us runners.
Freaking bipeds.Want to pet us? Just try, you hornless clods.
CRUSTED SALT ~comic strip for runners~NEW #40 "Bold Face Q Race Director Blues"
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Happy
I don't know if this kind of adaptation is what Brad Hudson had in mind. Probably not, but what can I do? I need to stay healthy above and beyond all else. Otherwise there will be no traininig let alone any kind of race.
The long run went well today. I did 4x3.5mile trail loops. The last mile and a wee bit was at moderate progression effort. This meant that I pushed the pace a little on the last mile+, which is slightly uphill. Thus completing a 14 mile long run. This is the longest I have run in a very long time.
I think I did a good job keeping things under control today. Started conservatively and kept my Average HR right below or around my MAF for the first 2 loops. After that it started to slide a little but I still stayed well in my aerobic zones. I need to try and figure out what percentage of HRR I run at in my long runs. My MAXHR on todays run - during the moderate progression was 162; otherwise I experienced a HR spike that went to 187, which I quickly walked off.
Resting HR = 40, HRmax = 220+, HRR = 220-40 = 180
Nutritional strategy went well today: I used Cliff Shot-Bloks and Salt Sticks capsules for energy and electrolyte replacement. I drank water. Carried a Nathan handheld waterbottle during the entire run. Stopped 2 miles into every loop and walked while drinking and taking the stuff. It worked well.
I hope these items are going to help me recover faster.
Using the Karvonen method: I stayed well below 70% intensity even while pushing at the end. I was mostly in the 55%-65% range today. Started with AVHR below 130, then progressively moving into the 130s and 140s on average per mile as the run progressed. You can see my HR data in the RA training log, if interested.
Conversions: maximum heart rate (HRmax) = 220 beats per minute = 220 beats per minute resting heart rate (HRrest) = 40 beats per minute = 40 beats per minute Solution: target heart rate at 50% intensity = 130 beats per minute target heart rate at 55% intensity = 139 beats per minute target heart rate at 60% intensity = 148 beats per minute target heart rate at 65% intensity = 157 beats per minute target heart rate at 70% intensity = 166 beats per minute target heart rate at 75% intensity = 175 beats per minute target heart rate at 80% intensity = 184 beats per minute target heart rate at 85% intensity = 193 beats per minute target heart rate at 90% intensity = 202 beats per minute target heart rate at 95% intensity = 211 beats per minute target heart rate at 100% intensity = 220 beats per minute
Flower,
Do you gave a target race? Adjusting your schedule to fit, the needs of your body, was smart running! Over training is usually my down fall.
Run until the trail runs out.
2012**Run 40 miles week
50 miler**100 miler
PR 5K**10K**26.2
http://bkclay.blogspot.com/
I'm reading Hudson now. Interesting stuff about adaptive training. Look forward to seeing your results. I think I'm back in the easy (<150) all but one day per week routine. I'll do one day of interval or tempo work. On my long runs I will stay less than 150 but will ramp up. So lets say 5 miles at 130 or less and then 5 - 8 miles at 145 - 150, with the rest back in the MAF -10 range as a cool down. This way I can stay less than Van Aaken but still get some increased pace. Certainly not Maffetone training but still in the lower stress range. Thoughts?
MAFF TEST NICE COOL BREEZE . RAN IN COLLEGE PARKING LOT. A LITTLE SORE AFTER RUN. 8 MILES IN
1:51:52 1.5 WU& CD WILL TEST AGAIN AFTER SORENESS IS GONE.
Max McMaffelow Esq.
Stone Mountain
74º 85% dp70º overcast
1:00:00
4.14 miles @ 14:30 ave pace
Downhill running
Downhills 1.65 miles 17:32 pace 10:38 5:40 (10:18) 128 5:55 (10:45) 128 5:57 (10:49) 128
I've made some progress in my downhill running (run at MAF of 128). Covered more ground today in total, including uphills. Still walking almost the whole uphill to keep my HR at MAF-10, but the walking is a bit faster.
Busy day today. Have a good one!
--Jimmy
A couple of advanced runners, separated by ~1 mile, approach, and pass along residential sidewalks.
Where's Rudolf??!
lg
10k in today's Indy bake, otherwise known as downtown concrete. Only 85 but high humidity and yes I know its hotter and more humid in other places. I just felt like whinning about my weather.
6.2 miles at 55:10 with and AHR of 140 (which is -3 BPM from my easy run target). MHR was 146 but that was trying to beat a traffic signal - which I did .
Happy running to all.
8.31 miles. Down hill 5x .5 mile repeats. Pleasantly tired. 71F Dp 68 H 93% .Target Maff 126
3.25 mile run, sandwiched between a 1.50 mile warm-up and a 0.50 mile cool-down
Puddle Jumper
LG,
What's with the 64º? Can I come live with you?
I took a rest day yesterday. The stress has been a bit high this week--crunch week. We close on our new house tomorrow! We'll be moved in by Monday. Bunch of things to take care of today. I think it'll just be a brief run at the track with my sweetie. Once we have taken care of driving licenses, registrations and all that poo, we should be back to regular living by August. Regular living=sleeping, working, running, paying the bills, and having fun on the weekends.
A nice structure. I like structure. It frees my mind to be unstructured.
Keep going everyone!
Recovery run. Downhill repeats took more out of me than I imaged. Needed to press the run today. Walked last .25 mile.Rest day tomorrow.
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