Sunday, January 29, 2006
Road to CDA 06: Swim 2.6k/Run 9/core
Sun 1/29
Summary: Swim 2.6k (59'), Run 9 (64'), core (45')
Swim: 2X200 wu. 1 free and 1 pull. both in 3:00.
Set 1 = 10 X 100/30: all in 1:22-25, but most in 1:23
Set 2 = 16 X 50/60" cycle: alternate 4 free and 4 pull/ankle band.
400 cd mixed free and breast.
10 min transition to run
Run: 9 mile on TM, 64 min total (ave 7:10)
First 2 in 7:30
Next 6 miles, increased pace 10sec/mile on each.
Final 3 miles, 6:50, 6:40, 6:30
No calf pain.
Zone Summary
Zone1 = 48% (30:30)
Zone2 = 27% (17')
Zone3 = 23% (15')
Zone4 = 2% (80")
3 weeks ago, HR was in zone 4 running 7:45-8 min pace. Today, in zone 4 for the final 80 seconds of 8th mile (6:30 pace). I stayed in Zone 1 for first 30 min of workout, which was up to 7:10 pace on mile 4. In another month, I will be able to run 6 min pace in zone 3.
This is the workout I stated I would do. Use pace instead of incline to slowly progress through my HR zones. That is the key (I will say in again). Training to slowly progress through each Zone through the workout, getting slowly faster throughout, without over-exerting and jumping a zone...then dying out. Look at these splits:
Miles 1-2: 7:30 pace: HR ave113, mx 121 (zone 1 up to 126)
Mile 3: 7:20 pace: HR ave 123, mx 126
Mile 4: 7:10 pace: HR ave 126, mx 128
Mile 5: 7:00 pace: HR ave 131, mx 131
Mile 6: 6:50 pace: HR ave 137, mx 140
Mile 7: 6:40 pace: HR ave 140, mx 143
Mile 8: 6:30 pace: HR ave 142, mx 144
Mile 9: 8:00 pace: HR ave 124 (cool down)
This is far better than a warm up, then jumping 30-45 seconds faster for the workout, and skipping zones 2 and 3.
This is a technique I have been using since around 1995. Get the picture? Training yourself and your metabolism to slowly progress through zones simulates normal racing conditions when your rate slowly increases despite running the same pace or negative splitting. This is a key to training. Should be done at least 1-2 times per week on TM up until speed work starts. The same technique can even be applied to the small 4 milers, or morning runs in the gym.
Summary: Swim 2.6k (59'), Run 9 (64'), core (45')
Swim: 2X200 wu. 1 free and 1 pull. both in 3:00.
Set 1 = 10 X 100/30: all in 1:22-25, but most in 1:23
Set 2 = 16 X 50/60" cycle: alternate 4 free and 4 pull/ankle band.
400 cd mixed free and breast.
10 min transition to run
Run: 9 mile on TM, 64 min total (ave 7:10)
First 2 in 7:30
Next 6 miles, increased pace 10sec/mile on each.
Final 3 miles, 6:50, 6:40, 6:30
No calf pain.
Zone Summary
Zone1 = 48% (30:30)
Zone2 = 27% (17')
Zone3 = 23% (15')
Zone4 = 2% (80")
3 weeks ago, HR was in zone 4 running 7:45-8 min pace. Today, in zone 4 for the final 80 seconds of 8th mile (6:30 pace). I stayed in Zone 1 for first 30 min of workout, which was up to 7:10 pace on mile 4. In another month, I will be able to run 6 min pace in zone 3.
This is the workout I stated I would do. Use pace instead of incline to slowly progress through my HR zones. That is the key (I will say in again). Training to slowly progress through each Zone through the workout, getting slowly faster throughout, without over-exerting and jumping a zone...then dying out. Look at these splits:
Miles 1-2: 7:30 pace: HR ave113, mx 121 (zone 1 up to 126)
Mile 3: 7:20 pace: HR ave 123, mx 126
Mile 4: 7:10 pace: HR ave 126, mx 128
Mile 5: 7:00 pace: HR ave 131, mx 131
Mile 6: 6:50 pace: HR ave 137, mx 140
Mile 7: 6:40 pace: HR ave 140, mx 143
Mile 8: 6:30 pace: HR ave 142, mx 144
Mile 9: 8:00 pace: HR ave 124 (cool down)
This is far better than a warm up, then jumping 30-45 seconds faster for the workout, and skipping zones 2 and 3.
This is a technique I have been using since around 1995. Get the picture? Training yourself and your metabolism to slowly progress through zones simulates normal racing conditions when your rate slowly increases despite running the same pace or negative splitting. This is a key to training. Should be done at least 1-2 times per week on TM up until speed work starts. The same technique can even be applied to the small 4 milers, or morning runs in the gym.
