Tuesday, January 6, 2009
The Sonic Boom: HR Training - Day 16
This was a very taxing run. Not to the point of all-out sprints, but to maintain the intensity to shift back and forth between zones 1 and 2 within 5 minute spurts was an interesting one.
The Base Builder II consisted of running in 5 minute patterns of zone 1-2-1-2-1-1-2-1-2-2-1-1-1. I decided to take a queue from Stu Mittleman and do a 10 minute walk to warm-up. He advocates walking as a warm-up for 5-15 minutes, depending on the type of run that will be done. It also helps start up the Fat Mobilization process as well.
So, as you can tell, the EPOC curve is alot more gentle in the beginning than in my previous runs. Throughout each 5 minute moment, I did my best to stay in my respective zones, but if you're set to run 5 minutes at a faster pace to then drop to a slower one 5 minutes later, your HR will need time to drop. From what I gather, I think this teaches the body to recover faster and get into the lower HR zone more easily. But, it was a fun time to be able to run 5.4 MPH for most of the zone 2 stuff (about an 11.5 min/mile pace).
Seems that keeping my HR belt tighter nearly did the trick...almost. Still had one HR dip that was from a really quick adjustment during the speedy part.
The suprising thing was probably the EPOC and training effect landing in the Level 4 area (a Training Effect of 4.4). I worked just hard enough for the Suunto to consider this a "Highly Improving Training Effect". However, there are warnings not to get into this area too often and I hope that my second Base Builder II run on Thursday will be a good one too.