Heart Rate Monitor Running Diary – Week Four (Part 2 and Summary)
After about a week of stagnation there was a breakthrough on Day 4 and I saw some improvements in the times all the way through to six miles. I followed this with a rest day, than ran a seven mile recovery run for my final session of the week. You can see the details in the table, below. It’s good to note that I am now running the first two miles six minutes faster than when I started the training – at the same level of exertion.
Today was the first time during my current routine that I experienced a second wind. I had slowed down to 4.4mph at the six mile mark, but then saw that my heart rate dropped several beats to below 150bpm. I gradually increased in 0.1mph increments until I settled at 4.8mph and a steady 152bpm. I finished the run at a comfortable 4.7mph. This is a phenomenon that I have experienced many times during longer runs. I don’t know the science behind it, I just know that it happens. Perhaps I’ll research an article for the Women’s Heart Rate Monitor blog.
So now my four week “induction” back into training is complete. I’m happy with the way things have gone and am now ready to step things up a gear by introducing more speed work. This will mix things up a bit and make it more interesting. Also, I’ve decided that I am definitely going to target a marathon in Spring 2010, so I will work towards running a half-marathon by the end of this year. Once I establish some dates I’ll draft up a training schedule for my long runs and speed training.
I’ve highlighted the tempo run in bold to distinguish it from the recovery runs.
| Date | Detail | Incline | Time | Miles | Peak H/R | Avg. H/R | |
|---|---|---|---|---|---|---|---|
| Sept-28 | 5m < 70% | 0.0 | 00:58:35 | 5.00 | 153 | 151 | |
| Mile Splits: 1m 10:13; 2m 21:08; 3m 32:50; 4m 45:26; 5m 58:35 | |||||||
| Sept-29 | 3m < 80% | 0.0 | 00:29:05 | 3.00 | 164 | 158 | |
| Mile Splits: 1m 9:14; 2m 18:46; 3m 29:05 | |||||||
| Sept-30 | 4m < 70% | 0.0 | 00:45:33 | 4.00 | 153 | 150 | |
| - | |||||||
| Oct-1 | 6m < 70% | 0.0 | 01:10:39 | 6.00 | 153 | 150 | |
| Mile Splits: 1m 10:09; 2m 20:58; 3m 32:22; 4m 44:44; 5m 57:32; 6m 70:38 | |||||||
| Oct-2 | OFF | - | - | - | - | - | |
| - | |||||||
| Oct-3 | 7m < 70% | 0.0 | 01:22:45 | 6.00 | 153 | 150 | |
| Mile Splits: 1m 10:05; 2m 20:45; 3m 31:55; 4m 44:00; 5m 56:50; 6m 01:09:55; 7m 01:22:45 | |||||||
| Oct-4 | OFF | - | - | - | - | - | |
| - | |||||||
October 03 2009 09:33 am | Heart Rate Monitor Running Diary
February 21st, 2010 at 11:50 pm
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March 25th, 2010 at 3:06 pm
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