OK, run number two monitoring splits:

 

Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
Interval	1 Mi	10:27.66	10:27.66	10:28	139	152
Interval	1 Mi	11:37.61	22:05.27	11:38	148	152
Interval	1 Mi	12:13.61	34:18.88	12:14	148	151
Interval	0.15 Mi	1:55.79	36:14.67	12:52	147	150

 

So this was intended to be a 6 mile run, but stopped at 3 with my wife.  I think the swim earlier took too much out of me.  Anyway, question time.  If I were to go out a little bit slower in the first mile, would my subesequent miles be faster?  Logic is pointing me to yes, since I know from experience that I have better race times if I go out easier in the beginning of the run.  Opinions?

yes.

based on my experience.

and with a full warmup done first, after that the first mile is again slower but there is hardly any slowdown afterwards for a while (until cardiac drift happens).

 Run

13:23  115

07:34  133

2.57 miles 34:00 Ave pace 13:14

10:00 99

2:10:00  6.5 miles pace 20:00

Total RUN/WAlk 2:44:00  9.07 miles

Have a great weekend!

--Jimmy

5 miles + 1 mile walk.

 Maff test. 1.8 mile W/U. Rain in parking lot of school. 2nd mile partially(30 meters) on grass to avoid water puddles. The grass probably slowed down the pace.Will re-test next week before race day. Ran after work. Normally  maff test are in the AM.

I got in 9.1 long run this morning. Thought about keeping on when I hit a turning point then thought better of it. I was tired, hurting from coming up a long hill and just didn't think it was worth near another hour on my feet. Not at my pace. turned around made it back to the first water stop, refilled my g2, grabbed fiber bar, walked, ate, drank, recovered and ran back to the starting point. Weather was not a factor, stress and fatigue were. It's been a stressful week at work and its been showing up in my runs. No oomph.My hr stayed in the maf-10 area, 97, came up to 102 on the hills but that was it. Felt hard to maintain - again I think its just stress.

Run 3 tracking splits:

Not bad for a hilly course, and raining at that.  Also my first 10 miler in about 8 months.  Lots of puddle jumping.  AHR for the run was 12:19.  Started out slower than last run, but didn't seem to have much effect on the other mile times.  I'm sure it will on shorter runs.  Heart rate monitor seemed to flake on me in the first few miles, then settled down.  I think i'm progressing?  Thoughts?

hmm, and I got my mileage to 30 for this week. I will settle down for 30 for a while, happy with this, my legs seem alright and don't want overload.

today's workout was on a hilly route and I was able to do continuous running uphill - but it is not exactly "progress", I just found a pace that I was able to maintain at 150 AHR for a long time. that was slower than run+walk. it still made me very happy

overall pace due to this was 15:55, a "record" of its own kind (for 5.4 miles that was 86mins)

weekly total is 30miles and 7 hours in 6 workouts... hope 7 hours is not too much for my second week that doesn't include the warmup walks, those were around 80-90 mins total. (doesn't feel like too much, anyway)

run48: yes you should be able to regain your fitness back soon. your previous work is not lost as easily as that!

The other thing I have observed that I think is interesting is that when I was doing above MAF running, I would definitely poop out after 3 or 4 miles.  It definitely required more concentration, and effort.  It is interesting how you can just drop your HR back to MAF pace, and all of a sudden you are in a totally different effort level.

yeah.. what is interesting to me is that I too observed a difference between MAF and above-MAF.

but! it's 2 things! first, above-MAF is easier to my legs, lol! second, at the same time, the general stress load is less/easier at/under MAF.

must be my slow twitchers still getting used to it... recently (recently maybe because recently I started doing workouts really really slow at an even lower HR) my calves started complaining in their own weird way: when I start the workout and set a pace that's below 150, my calves will start to give a "burning" feeling after a few minutes. it's in the lower part of the calf (near achilles). it's pretty bad and then I have to take 4-5 walk steps which relieves it for a little while. then after a few laps they will get used to the pace. but today I noticed that when I tried an even slower pace later on, at lower HR, they would complain again... so I went back to the "faster" pace and all fine again.

any theory for that? :P mine is, the slowest twitchers are used first at the start of a slooooow workout and they are not yet used to being used (as I used to run faster and at higher HR), then they tire out and other slightly faster ones (that I already used before so they are happy with the load) will be recruited. and when I tried the even slower pace later then maybe some of these very slow twitchers were recruited again. stupid theory? can't find any other explanation

another thing... I confirmed today that a full mix of run+walk is not good for me. just doesn't work. the idea in today's workout was: run a few laps then alternate walking and running for the next few laps, where half of the lap is walking then other half is running. this was meant as some "rest". but it was a bad idea, after a while my legs just hated it stopping and then going back to running. they were pretty much dead by the end of the workout.

if it's just a little walk to bring HR down that's fine, but these 400m (0.25mile) walks were too long. I'm not doing this sort of workout again. I'm serious: I've never experienced this totally dead feeling in any workout in my life before.