by Ruel | Apr 16, 2012 | 50k, Training
Week of 4/16/12 – 4/22/12
This is 50k training month 2 week 4
Target HR 154-164 BPM
Monday – 1 hour run planned. Actual: 4.45 miles, 00:57:55, 13’00″/mi. Avg HR 160 BPM. Weather: 61°F, Scattered clouds, Wind: 13 mph.
Tuesday – 1 hour run. Actual: Rest.
Wednesday – Rest. Actual: Rest.
Thursday – 1 hour 30 minute run. Actual: 4.63 miles, 00:56:34, 12’13″/mi. Avg HR 164 BPM. Weather: 70°F
Friday – 35 minute run. Actual: Rest.
Saturday – 2 hour 50 min run
Sunday – Rest
Notes:
Monday: Felt good. Might need to adjust base range as a result of last Friday’s final mile where I got my HR up to 200.
Tuesday: Stood at my desk practicing one-leg stances to strengthen the lower body.
Thursday: Felt good. Might need to adjust base range as a result of last Monday’s final mile where I got my HR up to 200 again.
by Ruel | Apr 9, 2012 | 50k, Training
Week of 4/9/12 – 4/15/12
This is 50k training month 2 week 3
Target HR 154-164 BPM.
Monday – 1 hour run planned. Actual: 7.54 miles, 1:48:25, 14’22″/mi. Avg HR 160 BPM. Weather: 59°F, Cloudy, Wind: 7 mph.
Tuesday – 1 hour run planned. Actual: Rested.
Wednesday – Rest planned. Actual: Rested. Sore right foot.
Thursday – 1 hour run planned. Actual: Rested.
Friday – 1 hour run planned. Actual: 5 miles, 00:59:08, 11’49″/mi. Avg HR 168 BPM. Weather: 54°F, Mostly cloudy, Wind: 12 mph.
Saturday – 2 hour 20 min run planned. Actual: Rested.
Sunday – Rest planned. Actual: Rested.
Notes:
Monday: Add some hill. Extended this run duration to make up for a missed 2hr run on the weekend. Nutritionally: 1/3 cup of coffee pre-run. I carried a bottle of low calorie G2 spiked with one plain GU gel.
Tuesday: No time to run. Took a rest day. By the evening, right foot and ankle soreness. Bummer.
Wednesday: Rest sore right foot. Had a burrito instead of a workout. Tried on the a Brooks Pure Trail model, NB1, and Merrill Road Glove. All possibilities. Picked up a box of plain GU gels and a bottle of salt sticks.
Thursday: Foot felt good. Ran in and around the office and up and down stairs. No pain. Resting today just in case. Should test it out tomorrow.
Friday: MAF range for 2.5 miles. Went zone 3, then on to zone 4 last mile. Highest BPM was at 4.46 mile mark and was 200. Fastest mile average at 8:36. Nutritionally: 1 salt stick cap before run. This was my first time taking salt caps. Also ore-run was 1/3C of black coffee. I carried a bottle of low calorie G2 spiked with one plain GU gel and generally drank a mouthful every mile.
by Ruel | Apr 2, 2012 | 50k, Training
Week of 4/2/12 – 4/8/12
This is 50k training month 2 week 2
Target HR 154-164 BPM.
Monday – 1 hour run planned. Actual: 6.38 miles, 1:30:01, 14’06″/mi. Avg HR 161 BPM. Weather: 66°F, Mostly cloudy, Wind: 10 mph.
Tuesday – 1 hour run planned. Actual: 4.31 miles, 1:00:00, 13’54″/mi. Avg HR 157 BPM. Weather: 55°F, Mostly cloudy, Wind: 10 mph.
Wednesday – Rest planned. Rested
Thursday – 1 hour run planned. Actual: 4.44 miles, 1:00:02, 13’31″/mi. Avg HR 157 BPM. Weather: 50°F, Partly cloudy, Wind: 15 mph.
Friday – 30 minute run planned. Rested.
Saturday – 2 hour run planned. Skipped, Easter weekend was busy.
Sunday – Rest planned. Skipped, Easter weekend was busy.
Monday: I basically made this the long run I didn’t do last weekend. Included some hills on this one. Thoughts about Micah True.
by Ruel | Mar 25, 2012 | 50k, Training
Week of 3/26/12 – 4/1/12
This is 50k training month 2.
Monday – Rest
Tuesday – 1 hour run. 4.41 miles, 1:01:51, 14’01″/mi. Target HR 154-164 BPM. Avg HR 160 BPM. 57°F, Overcast, Wind: 18 mph.
Wednesday – 1 hour run. Rested.
Thursday – Rest. 6 miles, 1:23:34, 13’55″/mi. Target HR 154-164 BPM. Avg HR 159 BPM. 59°F, Overcast, Wind: 5 mph, 72% humidity.
Friday – 1 hour run. Work forced a rest day.
Saturday – 1½ hour run. Not felling it, took a rest day.
Sunday – Rest
Wed: Neck pain. Probably bad posture on Tues run.
Thur: Still some neck and upper shoulder pain. Focused on posture this run. Felt so-so. I can blame it on the humidity or an empty stomach, but whatever. Got it done and pleased.
Got the news this evening that Caballo is missing. I know it’s dumb, but in mysterious way I wonder if feeling a bit off during my running today was a vibe that something ain’t right in the running universe because Micah is missing. I pray he’s safe and found.
Not feeling too hot all weekend. Think allergies are kicking in.
by Ruel | Mar 21, 2012 | Aerobic, Training
Thanks to Tim “Lucho” Waggoner on the Endurance Planet, I’ve been hearing a lot about training an aerobic base and using the Maffetone Method as a starting point.
Here are the top-4 reasons to remain aerobic in the base-phase as found on an article from TRImyCoach.com:
1-Anaerobic training can decrease the # of aerobic muscle fibers.
2-Lactic Acid produced during anaerobic training may inhibit the AEROBIC muscle enzymes which are necessary for triathlon-specific energy usage.
3-Anaerobic training raises your respiratory quotient. This means that you % of energy derived from sugar (which is limited) increases………while % of FAT (almost unlimited) used decreases.
4-TOO much anaerobic stress inhibits the aerobic metabolism by raising cortisol levels. Cortisol is a catabolic (as opposed to an ‘anabolic’) hormone that negatively alters insulin levels to rely on sugar USAGE instead of fat usage. Cortisol is a muscle stripper by converting it to fuel as well.
Article URL: http://www.trimycoach.com/articles/heart_rate_training.html
