The plan today was to hit 6:40's for the 3 mile evaluation run. Conditions were pretty good this morning... 12 degrees and a little windy (but nothing like it has been the last few days). I hit the first mile at 6:39 (177) but didn't feel very good at that point. It took until about half-way through mile 2 before I started to feel comfortable. Mile 2 was another 6:39 (185). I felt pretty relaxed and smooth by the time I got to mile 3 and finished with a 6:37 (185). I recovered to 130 in 1:18, 120 in 1:36, and 110 in 1:59. 7 miles for the day with a 2 mile warm-up and 2 mile cool-down.
Monday- 6 miles on the treadmill. Felt pretty good.. legs were a little tired but not sore.
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3 comments:
Cindy, This evaluation run looks more in the proper range. Note that from your first two evaluations that your heart rate had a stacking effect (176, 184, 191) while on this one you arrived a steady state (177, 185, 185).
This indicates that on the first two you were getting ahead of your steady state processing rate. At this point in your conditioning you don't need anaerobic tolerance training. You want to train processing efficiency.
I see that you come from a middle distance background from your race distances and times. Middle distance runners moving up in distance have to be aware that their perceived exertion is coming from a different point of view than a distance runner. Because you are used to running at high lactate levels you'll tend to set your runs at too high of a level (it feels easy and it doesn't hurt) but in reality you should really be a bit slower so it does not cause over training problems. Remember you can't pull up your steady state you have to build it (that will be reflected by a lower pulses rate at 6:40 pace and a quicker recovery rate afterwards).
Thanks for your thoughts, Mystery Coach. It's good for me to have someone to tell me to slow down sometimes.. our training in college was much different than what I am trying to do now. We raced cross country off of 35 miles/week, but it was all run relatively fast.
I am curious about my max heart rate.. hopefully I will get some information from my 5k on the 14th. I think it must be relatively high.. I can run 9:00 mile pace and immediately my heart rate jumps into the mid to high 150's. Eric tells me that it is not a reflection of my condition but rather that I just have a high max heart rate. I can't help but wonder if I should be doing something differently or if that truly is just the way that I am.
Cindy, Overall the women I coached had significantly higher HRs than the guys but even between the guys and the women there was a lot of over lap. Your HR actually reminds me of one of the guys I coached in college. He'd run a 1000 meter repeat and his HR would be 215, even jogging around he'd hit 180. I wouldn't doubt that your HR max is in that range. HR only can be referenced to yourself as an indicator of what is going on (such as when yours stacked doing the evaluation). Its a clue more than an answer.
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