Back home, 3,065' elevation. 6.1 miles, 11:09 avg pace, 136 avg HR.
70 degrees and 10-15 mph SW wind. Big spike in my heart rate at about the 1.5 mile mark that wasn't real, must have been static or something. Over 2 1/2 minutes it climbed all the way to 184 on the graph then back down to 136 just after the 2 mile mark. That probably added 1 or 2 beats to my avg HR. Good run.
This should be a good baseline run for me as 70 degrees will be pretty normal for a morning run for a while now. It is slower than my 10:58 avg pace a couple weeks ago over the same course, but that was at 57 degrees with some light rain that kept me very cool. Don't think I will see a morning like that to compare to for quite a while.
Age: 50 Weight: 224 Height: 6'3" (Goal weight 195)
Current PR's: Mara 3:14:36* (2017); HM 1:36:13 (2017); 10K 43:59 (2014); 5K 21:12 (2016)
84°
30:00
1.81 miles
15:23 pace
run/walking
recovery
--Jimmy
Taking it Down a Notch: Day 40, 4AM HS Track, 24C, 21C dp, warm, MAF=138
10k shodded 1:19:05 HR: 132 pace: 12'38"mpm
5k barefoot 0:38:27 HR: 129 pace: 12'17"mpm
Another drag-my-ass-out-of-bed-day... ...maybe I am fatiguing.
Didn't feel so good so I hung out around MAF-8 for the 10k. Turned out that my pace only trailed 2 seconds per mile from yesterday, the bpm was only one beat lower, but I felt much better overall. Feet felt tired during the barefoot run, so I cut that one down to around MAF-10. Recently, I've been reading up on John L. Parker Jr's methodologies. He seems to promote hi-lo HR training: I think adapting this methodology in the context of MAF during base-building may help stave off my recent bouts of training fatigue.
Maybe alternate MAF-10, MAF-20, and MAF days? Will have to experiment...
- Ken
Age:42, MAF:138, 168cm/5'6", 62.2kg/137lb (from 73kg/161lb), BF: 14.9%
Goals: MAF10k@56:50, 59kg/130lb (32 days to go)
Stage: Trying to get back to MAF Base Building after muscle strain injury
My Training Log
Consistently Slow
3.6 miles HR 115 /125
Run until the trail runs out.
SCHEDULE 2016--
The pain that hurts the worse is the imagined pain. One of the most difficult arts of racing is learning to ignore the imagined pain and just live with the present pain (which is always bearable.) - Jeff
http://bkclay.blogspot.com/
6 miles HR 119 / 135
70F Nice breeze 4:30 AM
83°F
1:05:00
3.79 miles
zone 105-120 bpm Run/walk
18:29 97
16:40 116
13:11 117 (16:40 pace)
Rest day tomorrow.
Have a great weekend.
Take-it-Easy Saturday: Day 41, 4AM HS Track, 24C, 20C dp, nice, MAF=138
10k shodded 1:18:38 HR: 130 pace: 12'35"mpm
5k barefoot 0:38:29 HR: 129 pace: 12'17"mpm
No long run Saturday... ...just a plain o' 10+5... ...feet still feel fatigued - will need to adjust (maybe shorten distances)
Perhaps short, easy Sunday tomorrow...
End of Week 6 Sunday: Day 42, 4AM HS Track, 24C, 22C dp, drizzle-light rain, MAF=138
7.4k shodded 1:00:04 HR: 128 pace: 12'57"mpm
4.1k barefoot 0:30:01 HR: 128 pace: 11'47"mpm
Easy MAF-10 1h shodded + 30m BF run today. Some pain in right arch that went away after a lap or two. Left calf went tight towards end of BF run - when I paid more attention to my form (bend ankles), it loosened up.
Starting tomorrow, I will use a new, revised training schedule, one that will lower fatigue and chance of injury.
12. 6 miles HR 130 /142 (maff 123)
Ran harder than I should.
Memorial Day marathon. Will be just a long run. Hope to stay under 5 hours.
DW wants to go see The Best Exotic Marigold Hotel.
Good luck, ROn.
Recovery
81°F
32:00
2 miles
15:00 pace
run/walk
10.6 mile, 11:51 pace, 139 avg HR.
Ugh. Tough one this morning. Late nights and full days of hard work the last 2 days. I think I spent more time above MAF yesterday working outside than I did today on my 2 hour run. 70 degrees and 20 mph wind out of the South gusting to 30. Humid on top of everything else. Couldn't keep my HR below MAF toward the end. Avg HR 139, very slow pace, 11:51. Tough wind.
GL on your marathon, Ron!
Rainy Monday: Easy Day 43, 4AM HS Track, 23C, 22C dp, light->heavy rain, MAF=138
5k shodded 0:39:24 HR: 128 pace: 12'35"mpm
3k barefoot 0:22:40 HR: 126 pace: 12'04"mpm
Started with a nice light rain, but turned medium towards the end. By the time I got home it was pouring. It's hard getting out of bed when it's raining, but once out there, a light steady rain is fantastic - I love the cooling effect!
86°
53:00
3.37 miles
Darkside Memorial Day run < 4:30
6:25:26 **** Kept a MM from a DNF
4.5 miles for me this morning. 11:18 pace, 140 avg HR.
70 degrees and light south breeze (5 mph). Humid. Good run, let my HR get a little high at the end. Somehow my HR monitor was messed up some at the start again, I wasn't wearing a shirt but it still showed some spikes in the first 1/2 mile or so so my avg HR was really at least a couple beats less.