4.03 mile run, 37′ 30″, 9′18″ avg pace, 446 kcal, ahr 155, mhr 169 bpm.
According to the Runners World schedule I’m following, this should have been an “easy” 4M, “easy” being about 60% of working heart rate which works out at about 140 bpm for me. It seems with an average heart rate of 155 bpm for this run that I put in a little too much effort but in my defense, I was running off–road, the going was heavy and so more effort was required to run through the mud. Hey, it’s an excuse that works for me ;)
So, I decided that even though I didn’t make the 2010 Virgin London Marathon this year, I’d try and follow the Runners World sub 4:00 training schedule they seem to email website members, until I get bored (or it kills me).
6.54 mile run, 1h 01′ 42″, 9′26″ avg pace, 601 kcal, ahr 146, mhr 157 bpm.
Their schedule does seem overly technical with speed sessions one day, “slow” the next, “easy” the following and so on. The Runners World website’s Pace Key does give you the information you need to convert slow, easy, et. al. to actual average heart rate ranges which you can try and attain during your run. I suppose with a bit of practise you can then see what pace you’re at within each heart rate range to make it a little easier when running. I figure it’s easier to stick to a given minutes/mile pace than a range of heart rates?
Anyways, this time my average heart rate was 146 which is spot on for the 6M slow session which is supposed to be 60-65% of working heart rate which in my case is 140-148 BPM. It therefore seems that an average 9’30″–ish pace is my “slow” pace. This is quite an important one as most of the longer runs are supposed to be run at “slow” pace. I’m not sure I see the logic because of course, to run the actual marathon sub 4 hours means running at an average pace of approximately 9’09″/mile so doing most of my training slower, 9’30” seems like I’ll be heading for a nasty shock come the big day?
Following a strict schedule certainly takes away some of the enjoyment I get from running. It’s all very regimented and involves, at least in the first instances, a lot of watch–checking to keep an eye on heart rate and pace. It has however pushed me to start upping the running mileage again and I’m definately feeling it!
I have a slightly quicker 5–miler tomorrow, then a rest day on Friday followed Saturday and Sunday by 4M and 9M respectively. That’ll be 29 miles this week o_O whereas I’m used to doing between 12 and 16 miles a week.
It’s my feet I feel sorry for.