I have been struggling with my training lately. I did some research on heart rate and from what I read I found that it is recommended to train in a specific heart zone. My Garmin supports this and so for the past week or so, I have been making sure that my easy and long runs have stayed in Zone 3. From what I read, it says to build up your base by staying in the zone. Even though it has been hard for me to slow down, it has been less of a struggle for me and I feel better during and after the run. My long run was a 5 miler and even though it was slow, I felt ok. I will make sure to train in the recommended heart zones.
Last Wednesday, I did intervals. I may be weird (goes without saying I guess), but I really like interval training. I did 8X400. Most of you know what that means, but for those who aren't sure, I warmed up by jogging a mile over to the high school track. I then ran 400 meters in zone 4 and then walked/jogged for the next 400 meters to recover. I repeated this 8 times. It's designed to help you with your speed work. I enjoy picking it up a notch for once around.
Another tool for speed work is tempo runs. In a nutshell, you run easy for 10-15 minutes, then ramp up slowly to a pace that matches your 10K pace for 15 minutes and then another 5-10 minutes of easy running. This helps build up your lactate threshold. Zone three is where they say your threshold level usually is and you can run for distance at this pace. By throwing in intervals and tempo runs, these help you run at a faster pace while running in Zone 3. My current schedule, alternates intervals and tempo runs every other week. The rest of the week consist of shorter easy runs capped of with a long run at the end of the week. I have used Hal Higdon's training schedules for 5K, 10K and half marathon. There are many other training schedules out there and each have their strengths. Regardless, a training schedule (or a coach if it is in your budget), will help you race successfully. I also find it fun to see my fitness, miles and endurance all increase along the way.
Do any of you have additional insights into heart rate training? What works for you? Please feel free to comment.
Keep up the great training everyone! Have to give a quick shout out to Bill H. who ran the Ogden marathon last Saturday. I then saw him out mowing his lawn! Twice!!! Todd - Nice mileage!! Gordon - keep up the great training. It will fun to race together in a couple of weeks. Hang in there and I will too!
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