I had a great run workout today, free of the grey zone. And free of trying to make a “decent” pace. I no longer care what my pace is on my easy runs. I’m so glad I learned about this… thanks to Gabi. I think I am going to buy one of her cool t-shirts as a thank you!
Just did buy one, actually, see pic below…
My goal for today’s run was to get HR into Zone 5 for hard speed sets on the treadmill. Then run outside to complete the total running time in my plan, staying in Zone 2. In other words, make sure the hard parts are hard, and the easy parts are easy.
I ran on the treadmill. Warmed up, then did 8×30 speed intervals.
Three speed workouts ago, I did these sets at 9 mph, and my HR did not get past 158, which is Zone 3 (a grey zone for a speed set!). Last time I did these at 9.2 mph. I still felt like that wasn’t hard enough, and my HR didn’t get up, so this time I did them at 10 mph! They felt hard this time, but not killer! Wow! My treadmill doesn’t go any higher than 10. My HR got up to 168 bpm, which is Zone 5a. Yeah!
Running outside, I chose one of my shorter routes, seeking out some good hills. As I ran, I tried to look around and enjoy the day. I saw some dandelions growing alongside the road. Who declared those as weeds anyway? I think they are pretty!
I stopped and walked as needed on the worst hills, to get my HR back down to Zone 2. I played a little with the Chi Uphill running style. I want to do a hill workout where I time myself doing hill repeats up a long hill, and compare time and HR for: regular running, chi uphill running, and walking fast.
Even when running easy, I try to focus on my “No Bobble Head, No Lolly Gag” mantra. Not to the point of being stressed about it… just trying to to always “run well”, just as I always try to “bike well”. And I watch my heart rate to make sure my efforts are not getting too hard.
It’s liberating to run without always trying to run at a “good solid pace”. I feel so free! Even if this grey zone stuff doesn’t make me faster – at least I am enjoying running now, rather than struggling through all my runs, feeling frustrated that I am not running as fast as I think I should. I don’t know what gave me that idea that I should be running “such and such pace” for certain runs. Wait, I do know. Will talk about that sometime.
I have alot of Police songs…don’t know if I have this one on my mp3 player, but if so, I will listen to it next time I go running. checked – I don’t have it š
If You Love Somebody, Set Them Free
If you love someone, set them free
Free, free, set them free
Free, free, set them free
Free, free, set them free
Workout Stats:
Overall workout: 1:08 / 142 avg HR / 195 max HR (this might have been outside near power lines)
Treadmill sets: 156 avg HR, 168 max (i think). I’m not worried that this average is a “grey zone” number, because I checked my HR at the end of each hard set, and it was definitely Zone 4-5. Good and Hard, during the sets.
Up hill from house: 3:30 / 137 avg HR
Short kenmore loop, doing hills in silver creek on way home. 45:31 / 145 avg HR