Runch

Another 5.1K at lunch today.

Runch

Taking part in ken Neimans " February Challenge".   Apparently running at lunch is also know as a Runch Break ... learned something new!  So today my runch run was 6.1K@ 5:15 pace.

Another 5 #pointone today!

HR Zones

Been thinking about HR Zones and goals and what not.


The Zones ....

Zone 1: 60-70% of threshold heart rate: A very, very light intensity effort level marked by easy breathing and complete conversation. For many runners, this zone comes in the form of a walking pace as it is a very low intensity. Use it: for warm up and cool down, easy recovery workouts.

Zone 2: 70-80% of threshold heart rate: A light intensity effort level where you can still hold a conversation. Use it: for easy/recovery runs, warm up and cool down.

Zone 3: 80-90% of threshold heart rate: A moderate intensity effort level where you begin to hear your breathing, but you can still talk in sentences. Use it: long runs, training runs.

Zone 4: 90-100% of threshold heart rate: A comfortably hard intensity effort that is just outside your comfort zone where you can talk in one-word responses. Use it: for tempo runs and mile repeats to raise the lactate threshold (redline) and be able to run faster at easier effort levels

Zone 5: 100-110% of threshold heart rate: A hard intensity effort well outside your comfort zone where you can’t talk. Use it: for interval workouts and the final finish of your race.

My Garmin setup ...

So I spend most of my short Runs  in Zone 2 131-142 BPM.    If I want to improve speed I need to spend some time in zone 3 142-158 BPM.    I need to add Fartleks or perhaps Hills and heaven forbid a Tempo Run and push into Zone 4...YIKEs!

Lunch Run

6.1 K @ 5:15 pace done on my lunch break today.

January 2015 Totals

212.8 km logged.  

 One race .  R4K Jan 3 just shy of 62km logged in 8 hours.  It was a pretty light month distance wise but it didn't feel that way.  Next planned "Race" is PYP in April.  Everything is working very well and I am more or less running pain free.  I totally credit the Hokas for my my lack of hurt with  so many Ks on the treadmill.  

Pyramid Run

27.1K on the Treadmill today.  Call it the Pyramid Run cause I ramped up then ramped down.    First 2K lumbered up to a 6:00 pace then every 0.5K I increased teh pace 0.1 K until I got to a 5:00 pace at around 12K then I went the other way slowing 0.1K every 0.5K until around 22K then headed it back 0.5K every 0.5K unitl I hit a 7:30 pace at 26k then walked the last K at a 12:00 pace.  I was through a 1/2 in 1:58 and averaged a 10.75 kmh pace through the first 2 hours.  For me its a speed workout!