after a relatively easy Wednesday….
Wednesday 7/24 I ran with the Hillview kids at Marie Kerr. We did 2 times the 1.5 loop plus some partner tortures. I started the two loops very slow and got progressively faster. The first loop took 13:52 and the 2nd one took 12:38. By the mile, it went 9:12, 8:21, and 7:47. I did not wear my heart rate monitor strap. But I am going to start to wear it for most runs. I am curious……
Later in the day, some pull up bands that I ordered arrived. I have installed a pull up bar in my garage similar to Clay’s. My plan is to throw in pull ups and push ups periodically throughout every day. Not enough at any one time to get all sweaty, but enough to start building some strength.
This morning I met Clay to run his 4 x 1 mile repeat workout that he also ran last week. (I am unable to attend the XC Meet tonight.) The goal was to run these miles at Threshold pace as determined by Heart Rate Monitor…. (Note, it was pretty muggy and warm already by 6:30 this morning.)
I had not calculated what my heart rate should be prior to the workout. I just ran it…. According to the McMillan Calculator using my best recent time of 22 minutes for a 5k, my cruise interval pace should be 7:08 – 7:21 per mile. That 5k, however was the Mountains 2 Beach 5k, that I was NOT in shape for. I am probably 30s to 1 minute faster than that right now. So, using a 21:15 5k time I should run them at 6:54 to 7:06. In my head I was thinking sub 7s would be good.
The first which has a net 20 foot downhill was exactly 7 minutes. The second, with a net uphill, was 7:23. I was feeling very lethargic through these two repeats. On the third, my legs suddenly felt stronger and the effort felt much easier. I ran a 6:45 (net downhill) Coming back it continued to feel not too bad, I did not run all out. The split was 7:00 flat again. So, if you average all four you get 7:02, nicely in the range prescribed by McMillan.
Analyzing the heart rate data on this run is quite interesting. First, for a threshold run you are supposed to have a heart rate in the 88 to 93 percent max range. I am not sure of my max. For a moment I hit a 182 today, and historically I have a number of 179s to low 180s so I am thinking that for now a 185 is a reasonable (but it could be low) estimate. When they say 88 of max, however, it is not simply 88% of your maximum. It is 88% of the difference between your minimum and your maximum. My minimum resting heart rate is 48 bpm (measured in the morning) and my maximum is (guessed to be) 185. So the difference between these numbers is 137. I have a heart beat range of 137 beats per minute. 88 percent is .88 x 137 + 48 = 168. 93 percent calculates to 175. So my range for a threshold run would be 168 to 175 beats per minute. Clay was shooting to stay under 150 so either his maximum heart rate must be much lower than mine (or he was using straight percentages?)
So let’s compare the splits with the heart rate data:
The 6 red lines above shoe my heart rate during the warm up, each of the four splits and the cool down. The blue line is the pace which is broken because we paused between each split. The green shows the elevation.
Mile One: 7:00 @132 ave and 140 max HR,
Mile Two: 7:23 @133/143,
Mile Three: 6:45 @153/182,
Mile Four: 7:00 @154/175
Here is a link to the training peaks report where this picture and data came from…
According to this, on the first two reps, when my legs felt all fatigued and wobbly. I was never able to even get my heart rate up to proper Threshold pace. On numbers 3 and 4 my average is not in the threshold range, but my maximum was in or (above the range.) You can see that in these two cases that my heart rate climbed to threshold level or above and then dropped back into the 140s and 150s.
The other thing that really stands out looking at the data above is that my heart worked HARDER during the warm up and cool down? My average heart rate during the warm up was 160? I averaged 160 again for the latter part of the cool down? I can sort of understand the high rate during warm up. My body does not run well during the first mile (especially when it is a bit sore or fatigued still from other workouts.) Why the high rate during the cool down?