Last year, I ran the 5K in 25:00 (I thought it was shorter!). Hoping to improve on that time this year, given my training for the Bloomberg Square Mile. Haven’t been training much since then, however, so I’ve got to kick it in gear! Will be doing a bunch of 4-mile runs this week once I get back to SF from my eclipse trip.
This summer, the university has been renovating the parking area near the track. While I was away from running, they planted new trees, but they yet haven’t filled the root areas with dirt.
Is this a liability issue?
They’ve also started to sprinkler the “grass” (which seems like synthetic wood chips for now, likely surrounding seeds?) aggressively. I was not above getting sprinkled on the way back.
I did 2 miles of intervals today, my standard 0.25 mile intervals. My target pace for each quarter mile is 1:30; I’m still a bit above that. I was hitting max HR during the intervals, so I feel pretty good about that.
Overall, I spent about 24% of my time in interval mode, and 76% of my time in recovery:(This breakdown is by pace, rather than heart rate, which, due to lags, doesn’t correlate well with the actual amount of time I spent in each cycle.)
Took my bike for a spin today. For various reasons, I’m not going to get into what happened to it. I’ve decided to let the matter sit until I move to a new location, as I don’t have time to deal with getting it fixed.
Until then, I have my road bike. That bike needs to be fitted better, as I found my hands going numb during my Ironman. Basically, I just need to have my babies spend a while in the shop.
There seem to be two approaches to training for speed: tempo runs and intervals. Intervals get your heart rate into its anaerobic zone, while tempo runs hit your “threshold” aerobic pace (almost anaerobic).
I’m a bit confused as to how to implement both of these techniques, however.
First, high-intensity interval training is supposed to hit 70% – 90% of your maximum heart rate during the “work” period. But 90% of my max HR of 190 is 171, which is well within my aerobic zone. Things only start getting seriously anaerobic at around 185; at least in the sense that I seem to be able to run at below that pace (under serious chest pain 180+) for at least a few minutes. So does that mean I need to up the intensity of my intervals from 171 to 185+, to keep them anaerobic?
Second, I often get my HR up to around 180 on runs. This seems close to anaerobic, and definitely higher than the “tempo” pace mentioned on Strava (153-169). I’m torn between the definition of a tempo run as one that is run at your threshold anaerobic HR, and one that seems to agree with things I’ve read elsewhere.
So the questions are: do I speed up my intervals, and/or do I slow down my tempo runs?
After yesterday’s workout, which hit my heart rate max for a long period, I decided to do a short one today. A shorter run would help me recover, and also help me spread my mileage across the week. Ideally, I’ll run 7 miles this week. It wouldn’t do to ramp up too quickly and get injured.
Today’s mile time of 7:16 was a bit slower than usual. The above plot shows basically no improvement in my mile times over the last two months, measured over a consistent course. Hopefully I’ll be able to break out of this rut, which to some extent was created by my Ironman training/getting distracted by work.
Based on a recent reader suggestion, I purchased an electric water heater for making tea and oatmeal in the morning. Today was my first day of testing.
I got up at 7:00 am sharp, turned on the kettle, and slept in for another ten minutes as it heated. Drinking some Earl Grey tea, having a nice bowl of oatmeal, reading Barchester Towers on my Kindle, and looking out the window was very satisfying.
You can see in the above picture the dim, bluish color that comes from the sun being low. It reminded me of days on which my mom would wake me up for high school, and I would walk to the bus stop at 7am.
I went for a quick one-mile run, which I hope to have time to write on more later.