I've started rebuilding my aerobic base by running everyday well within myself between Zone 1 (135 - 149bpm) and Zone 2's lower end (149 - 162bpm). I mostly kept my HR at the 145bpm range and with a speedy day of 149-150bpm on Saturday with the City Park Runner's group. I'll get to the purpose of running everyday in my next entry. But so far I was able to run every day last week, without injury and being recovered in time to run the next day. It's still early in the training cycle, but I'm noticing that while I've been keeping my HR around the 145bpm, I'm noticing I'm getting a little faster. Not significantly, but about 2-3 seconds faster, but I'm trying to develop keeping a consistent pace throughout. But that won't be for another couple of weeks into the base phase.
May 25, 2015 @ 7:18 PM
Just an easy run to get myself back into a new training cycle to prepare for a Fall marathon. But first, get the base back to prepare for a 50k trail run come July 4th. This run is well within my HR and still able to keep cadence nice and high. Just have to be patient as the speed will naturally come, train for consistency first.
6:15 min/kmAvg Pace
439 CCalories
40:18Time
1 mElev Gain
151 bpmMax HR
181 spmAvg Cadence
193 spmMax Cadence
May 26, 2015 @ 8:05 PM
Felt good throughout the run from start to finish. Found my groove at 147bpm when I was feeling complete flow. Wasn't worried about pace as more to get a sense of that at ease feeling while running.
5:46 min/kmAvg Pace
419 CCalories
37:09Time
1 mElev Gain
143 bpmAvg HR
152 bpmMax HR
184 spmAvg Cadence 152 bpmMax HR
193 spmMax Cadence
May 27, 2015 @ 6:53 PM
A little tired today as I worked last night from midnight until 6am and then when I got home I had to drive my sister to work and I ended up only getting 5.5 hrs of sleep today so I don't think I was fully recovered from yesterday evening's run as by the time I was finished I had to start getting ready for work. There really was no time to take a nap. As for the run, I felt ok, I only have my HR along with the timer showing on my Garmin throughout my runs now so I get a sense of what my HR is at certain moments throughout my run. I was feeling really hungry about 1/2 way through as I didn't get a chance to eat except a salad and some toast when I woke up around 2:45 PM today. I also found myself zoning out a couple of times, but still aware I was running....weird.
5:58 min/kmAvg Pace
420 CCalories
38:33Time
3 mElev Gain
139 bpmAvg HR
152 bpmMax HR
May 28, 2015 @ 6:29 PM
Wow, the benefits of 8 hrs of sleep! I was so tired last night I just turned in early and slept until 6:10 am. Took my RHR and decided to head out and run because it's raining lightly this morning and it's supposed to start raining heavily later in the day, plus I have a couple of errands that have to be done this evening. Run felt great going into it and there was no aches or pains during the run. I feel my muscles getting stronger and my aerobic system is starting to get better. Just have to be patient and keep running within my means for base building.
5:45 min/kmAvg Pace
426 CCalories
37:04Time
1 mElev Gain
143 bpmAvg HR
153 bpmMax HR
May 29, 2015 @ 7: 57 PM
Very cold for late May and strong North headwind. Felt good going into this run. I found myself smiling throughout this run as I just kept going forward still at a very easy pace. I went an extra mile more for the time spent on my legs and aerobic base building than putting on the mileage. I knew I could crank the pace at anytime and I felt comfortably exhausted after the run.
6:03 min/kmAvg Pace
547 CCalories
49:00Time
3 mElev Gain
143 bpmAvg HR
187 bpmMax HR
187 spmAvg Cadence 187 bpmMax HR
205 spmMax Cadence
May 30, 2015 @ 8:02 AM
Good run this morning. Glad I got to run with Osty as the dude is on the mend and he's getting back his endurance. Also got to run with Phil and Paul and then on the way back I ran with Kathryn, Ron, Geoff and Josh and they decided to blast through the trails down the river. Kept within 145-150bpm and managed to keep the cadence humming at 180 spm.
5:33 min/kmAvg Pace
795 CCalories
1:07:14Time
15 mElev Gain
149 bpmAvg HR
180 bpmMax HR
May 31, 2015 @ 6:42 PM
Wk1 aerobic base 10 mile LSD
I should have brought a water bottle on this run. I was pretty dehydrated by mile 8 and it got a little tough but overall the whole run was run well within my means. There were some lulls but when I was concentrating on using my glutes I found myself in the zone and my legs were firing a lot easier. Cool thing was Roberto saw me on Leila and honked at me.
6:00 min/kmAvg Pace
1,040 CCalories
1:36:34Time
6 mElev Gain
144 bpmAvg HR
156 bpmMax HR
179 spmAvg Cadence 156 bpmMax HR
196 spmMax Cadence
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