Friday, February 29, 2008

Slow go

It's been just slow running this week.

Only 7 miles per day with missing Tuesday. The knee started acting up at mile seven on the treadmill, but not out on the road.

Hoping to do 20 tomorrow at Red Rock (Richard Dean Anderson) or Afton.

It might take 4-5 hours at this pace, but it sure is relaxing.

I know Adam is doing 2 hours at RTA, but I can't run his pace right now.

Anybody for some distance at Afton?

Long run plan for March

20 tomorrow
20 next Sat
50k test at Chippewa on March 22nd with Adam and "the gang" (I guess whoever shows up)

Another 20 - 25 on the 29th, and then Chippewa in April.

I plan to keep it low hr until race day, then flip on the light switch to put my Aerobic Capacity to the test.

Anybody game?

Tuesday, February 26, 2008

Back from the south


I am lucky enough to have parents who retired in a warm spot (at least warmer than here).

We spent 2 1/2 weeks on Hilton Head Island in South Carolina. For the golfers out there, they live on the 6th fairway of Harbour Town Golf Course. For those of you who are not, it's the tournament the weekend after the Masters. I retired from golf many years ago, so I don't play anymore. It's a great place to bike and run with no crowds, though.

Most of my runs were avg hr at 140, 1 - 1 1/2 hours. I did get in a 20 mile run, but it took 3.5 hours, all on the beach. I saw tidal changes. I felt like I was walking.

I can tell I am improving my fitness as I can now run at a 9 min pace for a while without getting over 140 bpm. I plan on taking the Hadd test on Monday to see where I am.

I will get around to some pics one of these days.

Friday, February 1, 2008

Low HR Training update

It is tough to measure progress when I am only running "slow", but I feel I am making progress.

It is now not only easy to run 10 miles, but I am neither sore nor tired after the run. I usually would feel tired later in the day after a 10 mile run (or longer), and would feel fatigue in my legs (not pain).

I almost feel as I am not working out, but I know this not to be the case. In fact, calorie speaking, I am only burning 10-20 percent fewer calories per hour.

I have locked in to a 6.5 mph pace at zero incline as my low HR base mode. Yesterday I ran 12 miles at this pace and averaged 131 bpm. The last few miles averaged in the upper 130's. I am finding that the more I do this, the longer it takes into the workout for the average to start increasing.

Another interesting thing I have learned is that I sweat A LOT LESS. I did not even finish a 20 oz bottle yesterday, and had to go to the bathroom real bad towards the end (usually not a problem). Could it be that I have always stressed my system? I have thought for many years that during the summer months, I am chronically dehydrated, no matter what I do. Maybe this is all in my head.

My knee still feels awkward from that minor injury in Jan, but can still run long on it at this pace without making it feel bad.

I am beginning to like this low HR stuff. I will do at least 60 miles this week. Normally this would start to destroy me, but not today.

Starting Tuesday I get to run in warm weather, so it will be interesting to see how it affects my hr.

Until then.