Today's run was a "tempo run" consisting of a short warm-up, 20 minutes at L3 intensity and then a cool down of about 5 minutes. This run (like almost all of my weekday runs was done on the treadmill. Some people don't like treadmills, but I find them good for short, targeted workouts. Workouts longer than 1 hour really can't be done on a treadmill, but these short runs are well-suited to treadmills. The godd thing about them is they force me to have a good, quick turnover, even when I get tired. On the down side, running outside is different in that you don't get a constant grade like you do on the treadmill. In any event, I like the treadmill for these short workouts, and it's more convenient and economical (time wise, that is) than running outside for me.
Looking at the heart rate graph on the right, you can see how the workout went. As I started at L2 effort (about 8:30/mi), there was a sharp rise in HR to about the upper 150's. At 10 minutes in, I started the tempo pace (about 7:30/mi). There, my HR increased to the mid 160's until about 10 min. into the tempo portion. From there, you can see a gradual drift upward toward 170 bpm over the last 10 minutes of the tempo interval. My effort didn't really seem to change, but the HR drifted up, probably because of 1) lack of run fitness and 2) I was rather warm. At 30 min., I backed off to an easy pace (about 9:00/mi). Interestingly, my HR stayed firmly at upper L2 to Lower L3.
I think that if I can continue to do these short, but frequent (4-5 days/wk) runs, it'll really set me up to be ready for marathon training in January, which, in turn, will really set me up for the Ironman in September.
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