Yesterday I had a great run in the snow. 1 hr 51 min in the white stuff. Did a few hill repeats. Kept the HR low. Whenever my HR reach 160, I would walk until it dropped back down to 145. I had to focus to not focus. Every time I thought about training and racing, I would pick up my pace and my HR shot up. Spend the time running around, picking up snow and throwing them at trees as I passed them.
I purposely not to refuel myself during the long run. I read an article from McMillan Running university on the purpose of a long run. They suggest that there are two kinds of long run:
i) Long Steady Run - long run that is focus on teaching the body to burn fat more effectively
ii) Fast Finish Long Run - A long run with the emphasis on finish strong (aka run faster at the end)
Sat, I did the long steady run. By an hour and a half I was hungry. The last 10 min, I was feeling pretty crummy. I ended of the run in the trail by the river. Only the beauty of the scenery kept me going. Caution: I carried gel and dried cranberries with me just in case.
I run everyday for the past week. Feeling pretty good.
I have a treadmill at home and has been running on it. The set up is the same and I will use it as a way to measure my improvements (or the lack of). This will be a good way to gauge how effective is my training.
I found a blog that is very detail in training methodology. You can find it here => http://alancouzens.blogspot
How true. There are no shortcuts in endurance sports :)
As we train, there is one question I often ask myself, how effective is my training? I am a sucker at not keeping records. Anyways, last Sun I was running on the treadmill, in order to keep the HR below 140, I had to lower the speed to 3.9 (miles/hr). Today, I was able to run at 4.4 below 140.
What does that mean? I am producing more (faster pace) with the same power (same HR). The increase in performance will not be linear. At least it is heading in the right direction.
Hope everyone had a great weekend. Gotta fuel up, do my chores and get some ZZZZsss...