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Week in Review: A spring half marathon, a new coach and HR training

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Sign #1 training has begun: recovery protein smoothies are being made!

 

In the past month I have made some big decisions regarding my spring schedule and overall approach to training! Do you remember the amazing free marathon plan (crafted by QT2 SystemsYour26.2) that I used to train for the NYC Marathon 2013 (NYC Race Review)?- Well, I have officially teamed up with these folks again for my next three races. Mr. Tim Snow crafted a personalized training plan for my next half marathon, Boston’s Run to Remember in late May.

Your26.2 strongly encourages all of its athletes to complete their runs based off of calculated heart rate zones, rather than to specific paces. Once you have completed a lactate threshold test, you are given your customized heart rate zones. All of your future runs are geared towards staying within these zones.  While I still have a lot to learn my current understanding of HR training is that staying within certain HR zones on a run allows your body to operate within its current ability (without overly stressing its systems).  By staying within a specific HR zone your body is able to  your body’s systems to more effeciently operate within the zones. Over time your body will be able to move at a faster pace while staying within the same HR zone- where do I sign up, right!?.

Here is the original post about my Lactate Threshold Test (How I found out my HR zones)

My Zones: 
ZR(recovery) – HR below 131

Z1 (easy/base)- 131- 148

Z2 (tempo)-      148 -160

Z3  (speedwork) 160 +

I tend to be a runner who runs had all the time. While training for Hyannis my so-called easy runs ended up averaging a 7:45 pace and my tempo pace was a 7:10 (or attempted to be); ultimately I found myself feeling burnt-out.

I hope that heart rate training will maximize my workouts and reduce feeling burnt out. This past week I noticed that my “easy/base” Zone 1 runs should be closer to an 8:15/8:25 pace (rather than 7:45) and my tempo/Zone 2 runs should be at a pace closer to 7 min/mi. Essentially I need to be running the easy parts easier and the hard parts even harder!! Curious. It seems that by going easier during the warm-up I will be able to go even harder during the tempo portions of the run. Even more curious.

After three weeks of unstructured runs it felt phenomenal to be back on the road with a new goal and a plan to get there!! All week I felt focused, reinvigorated and ready to train.

Boston’s Run to Remember on May 25- I’m coming for ya!

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Sign #2 of spring training: recovery naps/snuggle time are a post-long run must.

 


Monday/ Intervals- 8 miles ( 7:50 pace)

* Workout: 2 x 12 minute bursts at concentrated effort/Z2 with 5 min recovery

* splits: 8:18, 8:21, 6:56, 7:53, 7:02, 7:59, 8:04, 8:04

 

Tuesday 60 min full body lift

 

Wednesday/Hill work 8 miles (8:16 pace)

*Workout: 2-3 mile warmup, hill bounding 5x with 2-3 minute recovery, 2 mile cooldown

 

Thursday OFF

 

Friday/ Easy 7.6  mi easy/Zone 1 run (8:11 pace)

 

Saturday/ Long run 15.3 mi (8:04 pace, 2 hrs 4 min); 60 min lift
*Workout: 95 minutes easy/zone 1, 30 min tempo/Zone 2
*Miles 1-11: an 8:20 pace; miles 9-15: 7:20 pace

*It’s been a couple of weeks since I ran long and it felt amazing!! I saw two wild turkeys, watched the puffy clouds rolling across the sky and enjoyed the long run. Instead of feeling frustrated that I couldn’t hit a certain pace during the run, I (simply) had to run within a certain heart rate range- for some reason this took all the pressure off!

 

Sunday/Recovery run 4.4 miles (8:54 pace) *still too fast according to HR zones!

 

Total miles: 43.3

 

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Sign #3 of spring training: The body glide has reappeared in the house (and Lilly tried to use it as a glue stick, naturally)

 

 

 

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