Since December 7th I’ve taken things very easy, having vowed to enjoy the holidays and recover properly from my debacle in California.
This weekend marked the end of this extended hibernation period. I’d meant to run on New Year’s Day but I was fried and decided to nap instead. On Saturday I ran 10 very easy miles on the treadmill, tootling along at 64% MHR.
Yesterday I threw down the gauntlet. I felt good in the morning so I decided to do a “data gathering” run. This meant a longish run on the treadmill, with several sections at varying speed (getting progressively faster) so I could record some data showing speed vs. effort.
The run was a 12 mile progression run, with 3 miles at 64%, 3 miles at 70%, 2 miles at 75%, 2 miles at 80%, 1 mile at 85% and 1 at 89%. I won’t post the paces here because, well, they’re pretty embarrasing. But I’m hoping that when I do this same workout three months from now, I won’t be cringing at the numbers.
One oddity that I did note was that my HR% shot up from 70% to 75% with a mere difference of 6 seconds per mile. That tells me that my treadmill is lying about its speed. My next little project is to spend some quality time coming up with a calibration factor table (Jack Daniels explains how to do this in detail on various threads on LetsRun.com) so I’ve got a better idea of how fast (or slow) I’m actually running on my particular torture device.
I was zonked after yesterday’s run. But not as zonked as I’d expected to be.
Filed under: recovery, training | 7 Comments »
Races Like a Girl 