Monday, January 16, 2006
Road to CDA 06: run/swim: thoughts on pace
Mon 1/16
Weight: 170.0, body fat 8.4%
Waking HR 40
Summary: Run 4 (34:00)/Swim 3100 (70:00)
6 pm: Run on TM 8:30 pace, minimal pain in calf. Progessive increases of incline. Didnt increase pain in calf.
5 min. wu 0%: HRav 104, mx 115
10 min 3%: HR av 119, mx 123
5 min 4%: HR av 128, mx 131
5 min 5%: HR av 136, mx 140
5 min 6%: HR av 145, mx 147
4 min cd 0%: HR av 127, 122 at finish.
Zone Summary:
Zone 1 = 61% (20:35)
Zone 2 = 17% (5:45)
Zone 3 = 11% (3:40)
Zone 4 = 11% (4:00) (sub threshold)
* Very happy with run by looking at HR: progressive increase through zones while staying subthreshold. This is a similar progression seen with track repeats with fixed rest between and progressively increasing pace through workout (or running tempo and slowly progressing pace through the run). Being able to simulate this progession while running 8:30 pace and protecting calf is the key in me recovering fully and progressing my fitness. The muscular endurance needed for running faster will come very quickly once I am pain free as long as I am able to progress the HR into higher sub-threshold zones comfortably.
Can not stess the importance of this throughout the season: Training your physiology to slowly increase effort and HR without exceeding threshold is the halmark of those who progress and PR and those who dont. Successful athletes can increase their effort progressively the second 1/2 of the race. By increasing effort, that's not necessarily pace. It may be maintaining pace while your HR slowly increases, but is able to sustain efforts at threshold for longer periods. Pace is the key as we know in the ironman. Always train to negative split as the workout progresses, while slowly increasing your HR will allow physiologic systems to compensate properly throughout the race/workout. Increase pace and HR too soon, it makes it more difficult to adjust, and subsequently, these are the workouts and races that finish without the feeling of success.
Swim after run: 3100, 70 min
450 wu doing drills, then 500 free breathing every third in 7:55 (1:35/100)
3 sets of 4X100/30: Set 1: 75 free+ final 25 catch-up drill
Set 2 same as 1 using pull bouy: Both sets all 100's 1:28-30
Set 3 did all 100's free breathing every third: All 1:23.
Then 16X50/1 min cycle: Alternate free and pull bouy+ankle strap. Tough
150 cd mixed free/breast.
*very happy with final set of 100's: 6 weeks of drills I think is paying off.
Weight: 170.0, body fat 8.4%
Waking HR 40
Summary: Run 4 (34:00)/Swim 3100 (70:00)
6 pm: Run on TM 8:30 pace, minimal pain in calf. Progessive increases of incline. Didnt increase pain in calf.
5 min. wu 0%: HRav 104, mx 115
10 min 3%: HR av 119, mx 123
5 min 4%: HR av 128, mx 131
5 min 5%: HR av 136, mx 140
5 min 6%: HR av 145, mx 147
4 min cd 0%: HR av 127, 122 at finish.
Zone Summary:
Zone 1 = 61% (20:35)
Zone 2 = 17% (5:45)
Zone 3 = 11% (3:40)
Zone 4 = 11% (4:00) (sub threshold)
* Very happy with run by looking at HR: progressive increase through zones while staying subthreshold. This is a similar progression seen with track repeats with fixed rest between and progressively increasing pace through workout (or running tempo and slowly progressing pace through the run). Being able to simulate this progession while running 8:30 pace and protecting calf is the key in me recovering fully and progressing my fitness. The muscular endurance needed for running faster will come very quickly once I am pain free as long as I am able to progress the HR into higher sub-threshold zones comfortably.
Can not stess the importance of this throughout the season: Training your physiology to slowly increase effort and HR without exceeding threshold is the halmark of those who progress and PR and those who dont. Successful athletes can increase their effort progressively the second 1/2 of the race. By increasing effort, that's not necessarily pace. It may be maintaining pace while your HR slowly increases, but is able to sustain efforts at threshold for longer periods. Pace is the key as we know in the ironman. Always train to negative split as the workout progresses, while slowly increasing your HR will allow physiologic systems to compensate properly throughout the race/workout. Increase pace and HR too soon, it makes it more difficult to adjust, and subsequently, these are the workouts and races that finish without the feeling of success.
Swim after run: 3100, 70 min
450 wu doing drills, then 500 free breathing every third in 7:55 (1:35/100)
3 sets of 4X100/30: Set 1: 75 free+ final 25 catch-up drill
Set 2 same as 1 using pull bouy: Both sets all 100's 1:28-30
Set 3 did all 100's free breathing every third: All 1:23.
Then 16X50/1 min cycle: Alternate free and pull bouy+ankle strap. Tough
150 cd mixed free/breast.
*very happy with final set of 100's: 6 weeks of drills I think is paying off.
