Running in Life's Slow Lane

For the distances I enjoy running the bulk of my workout miles should be done at an Endurance Pace. I am a slow runner so my Endurance Pace is in the incredibly slow range of 13:10-14:10 per mile. Later this week I will start adding in a Stamina Pace workout and eventually I will do a Speed workout. Each type of workout is targeted at changing a different system in my body with the goal being to make me healthier and a better runner.

Today's goal: Endurance run of 5.0 mi at 13:30/mi pace
Achieved: 5.11 mi in 1:08:49 @ 13:28/mi burning 430 calories and having an average HR of 134 bpm.

Splits ---
1.00 mi in 13:18 125 bpm
1.00 mi in 13:19 129 bpm
1.00 mi in 13:29 143 bpm
1.00 mi in 13:39 143 bpm
1.00 mi in 13:29 133 bpm
0.11 mi in 01:34 140 bpm

Another method of estimating level of effort is through the use of heart rates as a percentage of maximum heart rate. An Endurance Pace should put enough demand on the body to raise the heart rate into the range of 65-79% of HRmax. Using the Rodbergs and Landwehr method of calculating maximum heart rate I obtain HRmax = 176.345 bpm.

Plugging that into the desired range of 65-79% I see that an Endurance Pace is one that gets my heart rate into the range of 114 - 139.313 bpm.

Comparing that to the values above seems to indicate that the average heart rate during the workout (134 bpm) does in fact lie within the target range if a bit on the high side. Hopefully we will see this change a bit over the weeks to come.

Location: Lawton, Oklahoma

An important fact to record in this note: Today saw the first snake appear in the roadkill count of 2009. Also saw the first dead turtle of 2009. If I were to guess I would hypothesize that the rains drove them onto the ground to find a dry spot out of the surrounding fields.

Okay, on with running.

Goal: 3.10 miles while maintaining my HR in the endurance zone of 60-75% of HRmax.
Achieved: 3.10 mi in 42:43 @ 13:45/mi avg with 129 bpm avg HR(73%)  and burning 280 calories.

So, I achieved the goal of today's workout. HOWEVER, that is a bit slow for a pace. Painfully, mind-numbingly, slow. At times I thought I would never finish. Nearly half of my route was uphill into a bit of a breeze and it felt almost as if I was running in reverse in order to keep the heart rate in the target zone. Definitely an easy pace if I have ever felt one.

But I suppose that is the point of the endurance workout.

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
 

Whew, the sun mad a big appearance today. As a result the temperature and humidity were both very high for my run after work.

Originally my schedule called for another 4 mile stamina run but with my knee feeling a bit tender and the abundance of hills near the hotel, I chose instead to wimp out just do a bit of endurance running.

3.50 mi in 47:06 at 13:28/mi burning 319 calories.

Splits ---
1.00 mi in 12:54 with 120 bpm avg HR
1.00 mi in 13:10 with 122 bpm avg HR
1.00 mi in 14:38 with 124 bpm avg HR (all uphill and into the wind!)
0.50 mi in 06:18 (12:36 pace) with 129 bpm avg HR

I definitely did a decent job of keeping my heart rate under control. My calves were pretty cranky so I stretched at the end of each mile as well as wipe the sweat off of my eyelashes.

Location: Sunny and humid Kansas City

Today called for an easy-paced 2 miles. I accomplished exactly that and when it was over I was very glad I had no more to do.

2.0 mi in 24:19 @ 12:10/mi burning 216 cal with a 118 bpm average HR.

Tomorrow morning I must get up and drive out to Independence for the race. But before then I must wander off and find some place to eat.

Location: Kansas City, MO

Today saw me finish my first 5K race of 2009: the Truman Run in Independence, Missouri. Check it out at www.trumanrun.org.

The course was described as "relatively flat" which apparently means "all hills will be smaller than Mt. Everest" as I swear I was either running down a hill or up a hill the entire way. I was able to keep my pace pretty strong for the first 2 miles but a majority of the last mile was an extended uphill slog where I just took it easy. Finally, the last 0.25 mile or so was a bit of a downhill straight where I could stretch out my stride and race to the finish. Woo hoo!

0.50 mi in 05:55 (11:50/mi pace) warmup 120 bpm HRavg
1.00 mi in 09:29 146 bpm HRavg, 160 bpm HRmax
1.00 mi in 10:45 151 bpm HRavg, 165 bpm HRmax
1.00 mi in 11:45 156 bpm HRavg, 171 bpm HRmax
0.10 mi in 01:01 (10:10/mi pace) 175 bpm HRavg, 179 bpm HRmax
0.50 mi in 07:13 (14:26/mi pace) cooldown 129 bpm HRavg

508 calories burned.

Location: Independence, Missouri