Wednesday, January 28, 2009

Setting the Dial: HR Training - Day 38

The last Base Builder run in the training plan. I did it as Rx'ed for the 40 minutes.

Certain facts I have to face:

1.) You can't win the lottery without atleast buying a ticket.
2.) My warm-ups will always be a challenge.

I did a brisk walk at a 3.5 MPH speed and my HR was hovering around a 109-115 bpm. I did this for about 8 minutes. However, once I started to get into a light jog, the insanity in the first 10 minutes showed up. As you can see, things really didn't settle in until after those 10 minutes were up and I was running in the 5 minute block at zone 2.

However, I decided to lower my intensity and try to keep my HR well below my Anaerobic Threshold of 161 bpm in Zone 2 and below my Aerobic Threshold of 138 bpm in Zone 1. As you can see, it actually did work and I was pretty steady for the most part. I did notice something else though. When I was keeping my HR around 130 bpm in the middle of the run and then shifted to the second Zone 2 interval, it took more to raise my HR to get it around the sub-150 bpm range. In my training after this week, I need to have each workout setup to run at certain points with the zones. This means possibly breaking up the zones I created into smaller sub-zones. This way, I can tune my body into the right exertion perception against my HR, eventually getting this working in my races.

Since I'm nearly done with the plan, here's the rest of the plan for the final week:

Thursday: Rest
Friday: Base Builder II
Saturday: Light (I might extend this to an hour)
Sunday: LSD Base (planning to join the group again for this one to see how my body behaves on relatively flat roads versus hilly trails like I had done the previous two LSD Base runs)

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