Saturday 14th July Base Training
Weight - 73.9 kg
H.R - 55 bpm
Run - 5.01pm - Boruta Zgierz track - easy run - 1hr 20mins 52sec / 10.61 miles
Av. Pace 7.37/mi
Av. H.R - 150 bpm
Stats : 7.46 / 152
7.36 / 164
7.46 / 146
7.38 / 144
7.42 / 146
7.34 / 147
7.28 / 148
7.25 / 149
7.27 / 152
7.12 / 155
8.34(pace) / 151
Comment : As per usual, takes a few miles to get rythum. Pace felt comfortable. Heart rate was 218bpm at the start which maybe means I need a new battery. Bought a new pair of solomon xr mission today, offroaders, look forward to trying them out. Tried to concentrate on form today, forefoot strike, lifting knees with high back lift. Also trying to keep shoulders loose.
HR can be high for first few miles so easy running until drops to normal levels.Make sure the HR strap is moist and correctly placed accross chest.Can also place the strap on ipper back. You mention concentrating on form.For the longer distance of marathon try landing midfoot not toe as you will put a lot of pressure on calves and achilles.Dont worry about lifting knees high as this can be an effort unles it's your natural way of running and trying this over 26.2 miles will quickly tire you out. Run naturallya s you have always done.For form relax the shoulders at all times and keep hands relaxed and light.We will go through some drills on your return.
ReplyDeleteWith LOng Run following Day keep a check on how you feel through run adn dont be afreaid to run in the lower time range, andy time between 60-80minutes is optimal training and will get the training stimulus, so lets be careful as still early doors in training.Also alst 2 miels HR highers (maybe teh terrain was hilly or weather hot) but try and keep consistent with HR if terrain didnt change as we are trying to train our fat burning capabilities.If you wnat to add any quicker paces try in the LR in final few miles only.
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