Sunday, March 12, 2006
Road to CDA 06: Run 5/ Core
Sun 3/12
Summary: Run 5 on TM (32')/Core 40' at home
Run: At work all day and on call. Able to catch a quick treadmill run on way home from hospital. Forgot HR monitor so used hand sensors on TM every 1/2 mile to get idea of HR.
First mile 6:40/mile pace: HR 122 (Zone 1)
Mile 2 = 6:20 pace: HR 127 (1 beat into Zone 2)
Mile 3 = 6:00 pace: HR 140 (Zone 3)
Mile 4 = 5:40 pace: HR 147 (top of Zone 4 but still sub threshold)
First 4 miles in 24:40 (ave 6:10 pace)
Mile 5 = 7:20 pace: HR 122 after 3 minutes.
*This was a short, progressively faster run. I did many, many of these when marathon training. Risk of injury is relatively low as long as you work into pace progressively and stay at or just below threshold for max pace. These runs make you strong. I used to do these typically 3 times a week in the morning, on my slower or recovery days. Recovery is fast if the time is kept under 40 minutes and you progress into pace slowly.
After dinner: 40 min. core with pilates abs., and low back/floor exercises.
Summary: Run 5 on TM (32')/Core 40' at home
Run: At work all day and on call. Able to catch a quick treadmill run on way home from hospital. Forgot HR monitor so used hand sensors on TM every 1/2 mile to get idea of HR.
First mile 6:40/mile pace: HR 122 (Zone 1)
Mile 2 = 6:20 pace: HR 127 (1 beat into Zone 2)
Mile 3 = 6:00 pace: HR 140 (Zone 3)
Mile 4 = 5:40 pace: HR 147 (top of Zone 4 but still sub threshold)
First 4 miles in 24:40 (ave 6:10 pace)
Mile 5 = 7:20 pace: HR 122 after 3 minutes.
*This was a short, progressively faster run. I did many, many of these when marathon training. Risk of injury is relatively low as long as you work into pace progressively and stay at or just below threshold for max pace. These runs make you strong. I used to do these typically 3 times a week in the morning, on my slower or recovery days. Recovery is fast if the time is kept under 40 minutes and you progress into pace slowly.
After dinner: 40 min. core with pilates abs., and low back/floor exercises.
