Monday and Tuesday
Legs were a bit sore after the 10k, so Idecided to do a recovery run. This wasn't originally in the plan, but I thought it might loosen my legs up a bit, and I think it helped a lot. I decided to stick to the sub 140 bpm HR thing again, although I'm really not convinced it's helping! On reflection I think maybe sticking to one min/mile slower than 10k pace would give me a decent recovery run without risking the lack of running form that seems to occur with sub 140bpm.
Anyway - turns out that my HR seemed to be down a bit on the runs of last week, and I managed the first half pretty comfortably, and I reached the turnaround point at just over 9:30 min/mile average. Of course - this shot up immediately I turned around.Can it really be the weeny inclines of Nonsuch Park causing this?? I resolved to take the scooter to my turnaround point one day and then run my route to home and back to the bike - i.e. run today's route (an out and back one) in reverse, to see what happened. Should be interesting.
Anyway - the times didn't come in at all badly, and I narrowly missed getting back home in under sixty-one minutes, which would have been a first. These figures are done from SportsTrack, as I'd left the watch on kilometre splits from Sunday's race. It tends to measure slightly differently, and showed me reaching six miles in under 61 mins, but that's just an anomoly with this software. TC shows 1:01:11:
So - not a bad run, but it did really give me a lot of twinges. Seems to be the way with running this slowly, it means I run with a poor style, and my right ankle aches more, and my foot rolls in, even with the kayanos.
Tuesday - and I wanted to swim, if for no other reason to cool down. I've had a rough few days mentally, for reasons I won't go into here, and really needed to get out of the flat, even though I didn't want to exercise. I said "just do half a mile in the pool", and nearly gave up after that, but pushed on to do a mile, and then an extra 20 lengths to give the two kilometres. I managed a stretch session as well, which eased the running aches, and did a few upper body weights.
I was toyign with going to the club to do some hills or speedwork tonight, but it's simply too hot, so I may well do some intervals round the streets on my own. Would be good to get down the club and meet some more new peeps, haven't been down there enough lately.
Anyway - turns out that my HR seemed to be down a bit on the runs of last week, and I managed the first half pretty comfortably, and I reached the turnaround point at just over 9:30 min/mile average. Of course - this shot up immediately I turned around.Can it really be the weeny inclines of Nonsuch Park causing this?? I resolved to take the scooter to my turnaround point one day and then run my route to home and back to the bike - i.e. run today's route (an out and back one) in reverse, to see what happened. Should be interesting.
Anyway - the times didn't come in at all badly, and I narrowly missed getting back home in under sixty-one minutes, which would have been a first. These figures are done from SportsTrack, as I'd left the watch on kilometre splits from Sunday's race. It tends to measure slightly differently, and showed me reaching six miles in under 61 mins, but that's just an anomoly with this software. TC shows 1:01:11:
So - not a bad run, but it did really give me a lot of twinges. Seems to be the way with running this slowly, it means I run with a poor style, and my right ankle aches more, and my foot rolls in, even with the kayanos.
Tuesday - and I wanted to swim, if for no other reason to cool down. I've had a rough few days mentally, for reasons I won't go into here, and really needed to get out of the flat, even though I didn't want to exercise. I said "just do half a mile in the pool", and nearly gave up after that, but pushed on to do a mile, and then an extra 20 lengths to give the two kilometres. I managed a stretch session as well, which eased the running aches, and did a few upper body weights.
I was toyign with going to the club to do some hills or speedwork tonight, but it's simply too hot, so I may well do some intervals round the streets on my own. Would be good to get down the club and meet some more new peeps, haven't been down there enough lately.
posted by XFR Bear @ 7:32 pm
3 Comments:
bear if running slowly to HR is altering your gait and or style of running then stop doing it as that is asking for injuries
well done mind!
I'm planning to - at least for the moment.
That's not to say I won't do some slower runs, just not so slow that I feel my gait is seriously affected. If that means the HR drifts up then so be it.
Maybe when I'm a bit fitter I'll be able to run below a "base" HR without problems with my gait.
I can work on my heart at low HRs on my bike - although obviously it will affect the muscles somewhat differently.
I think sometimes we pay too much attention to numbers. I'm sure its more important to run at a pace that feels comfortable - i.e. your gait feels easy.
The regulator I use on slow runs is to only breathe through my nose
That aside I am well impressed by the progress you are making
Post a Comment
<< Home