A Lean and Hungry Look

21st to Stratford loop at easy pace.  Felt some lingering fatigue in the legs after last week, but no pain anywhere.  I should have gotten out at 5 am as planned, because it felt hot out there.

AHR 153

Did a VO2 test this morning to get a better idea of my heart rate zones for use in tempo training.  The preliminary results seemed to confirm that I've been going out too fast on tempo that isn't on a downhill course, which results in my going lactic and hitting a point of failure soon thereafter.  The goal will be to reset target pacing for my tempo runs and to gradually raise my threshold over the next 8-9 weeks.

Results of test: Blood lactate levels will start to rise rapidly at about 178bpm.  VO2 Max at 74ml with a heart rate of 185.  Anaerobic Threshold at 172.

Sugarhouse Park loop at easy pace (7:18/mile avg).  Gorgeous morning for a run.

AHR 159

3 sets of 5k each, with target HR between 172-178, not to exceed 178. Ran to Sugarhouse at an easy pace (a little over 2 miles), then stopped and stretched for a few minutes before the first repeat.  Had to slow pace every time I hit the hills tin an attempt to stay in my target zone, but I still jumped above 178 multiple times.  Paid no attention to pace but looked at HR frequently.  I seemed to be pretty comfortable cruising at 175 on the flat sections.  Here are the details:

Set #1 (actually 3.16 miles) (around Sugarhouse): 19:32, avg pace 6:11, AHR 172, MHR 186

Mile 1: 5:58 (166 bpm)

Mile 2: 6:09 (175)

Mile 3: 6:29 (177)

Last 0.16: 5:50/mi (174)

Set #2 (around Sugarhouse): 19:11, avg pace 6:12, AHR 175, MHR 188

Mile 1: 6:03 (170)

Mile 2: 6:09 (176)

Mile 3: 6:21 (179)

Last 0.1: 6:21 (179)

Set #3 (from SW part of Sugarhouse loop and up the hill back home): 21:02, avg pace 6:47, AHR 173, MHR 182

Mile 1: 6:38 (170)

Mile 2: 6:54 (175)

Mile 3: 6:54 (176)

Last 0.1: 5:54/mi (178)

Although the last set was all mildly uphill, I think it was still slower than it should have been, probably because I spent too much time above 178 on the second set and the legs had too much lactate coursing through them.  Still, I enjoyed focusing on HR instead of pace from a mental standpoint--I was pretty frustrated last week when I wasn't able to hold my target pace at the park.  The terrain at the park makes it hard to get into a zone and set cruise control, but I like the fact that doing tempo there forces me to recover (mainly from the hills) on the run.

Easy 6 at Bear Lake over rolling terrain.  I didn't leave until after 10 am because I was waiting for Brooke to finish her 16-miler, so it was pretty warm.

Pace: 7:30/mi

AHR: 159 bpm

Out-and-back at Bear Lake.  I headed north from the cabin (on the northeast side) and ran along the rolling hills to North Beach Road, then along North Beach Road (pancake flat) to the 8-mile marker and back.  First 6 at easy pace, last 10 at MP effort (target of 168-172 bpm).  AHR and mile splits were as follows:

Mile 7 (flat): 157 bpm/6:27

Mile 8 (flat): 167/6:26

Mile 9 (flat): 167/6:16

Mile 10 (flat): 170/6:21

Mile 11 (flat): 167/6:27

Mile 12 (flat with slight rise at end): 170/6:31

Mile 13 (rolling): 171/6:47

Mile 14 (rolling): 168/6:46

Mile 15 (rolling): 173/6:46

Mile 16 (rolling): 175/6:19

I took a Hammer Gel around 30 min (raspberry--disgusting), 60 min (orange--gross but not disgusting), and 90 min (tropical w/caffeine--gagged and involuntarily spewed most of it out), and finished off two Amphipod flasks (could have used more but didn't remember to bring extra flasks).  My energy felt pretty consistent throughout and I wasn't wiped out after the run the way I normally am after a long run.  I wish I didn't hate gel so much, because the Enervitene I prefer to use is prohibitively expensive, so I'll generally only buy it for races.  Maybe if I keep forcing myself to gag down gels during long runs I'll get used to the sensation of sucking flavored mucus.  No more raspberry, though.