Today found me trying my first Steady State workout in an effort to improve my stamina (aka increase lactate threshold). It required me to run 2.0 miles at an elevated heart rate which I figured would be no trouble considering I am carrying plenty of extra weight.
Holy cow was I wrong!
My legs could not move fast enough on the downhill or flat sections to get my heart rate high enough. I actually found myself praying for a hill to be around the next corner so I could run uphill, slow down my pace, and still keep my heart rate in the right zone. It is just not right for me to look forward to running up hills.
Goal: 1.00 mi easy pace warm up , 2.00 mile steady state with HR at 83-92% HRmax, 1.00 mi easy pace cool down
Achieved: 4.00 mi in 48:58 @ 12:15/mi avg pace with 137 bpm avg HR burning 455 calories.
Splits --
1.00 mi in 11:59 125 bpm avg HR (71%)
2.00 mi in 21:36 149 bpm avg HR (84%)
1.00 mi in 15:23 132 bpm avg HR (had to walk quite a bit to keep HR in the desired zone)
So, I managed to meet my goal paces throughout the workout. However, I feel that the fact that I cannot get the heart rate into the target zone for the stamina phase should be pointing to something I need to change in the training. Unfortunately I have no idea what it is.
Location: Gloomy Kansas City, Missouri
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