Running, Week #3

[seventhe]

It's time for your weekly edition of How To Train For A Half Marathon With Only Three Runs Per Week.

Week #3 of Sev's Half-Marathon Training Plan:

Tempo Run	Long Run	Easy Recovery Run	total
4 mi	6.6 mi	3.3 mi	13.9 mi
warmup, 4x (5 min tempo, 1.5 min easy), cooldown	~70 min running, slow pace (~11min/mi)	medium pace (~10min/mi)
Crosstraining: yoga (1 day) and weight training (1 day)

My weekly mileage is over the half marathon distance. Hooray! (It's actually 14.63 miles if I count all my warm-ups and cooldowns, but I don't really want to do that.)

This week's runs went really well. When I did my recovery run, my heart rate didn't go over 166 bpm and actually averaged around 156, which is my goal with the easy recovery runs. It's nice to see my heart rate finally start to stay down on easy runs, since that's the point of an easy run (gaining max fitness at lower HR levels). I managed to stick to an 11-min mile for my long run and it felt really good.

One thing I need to work on is my cadence. I've read that it's more efficient to take shorter strides, because you waste less of your energy bringing your foot in front of your center of balance (which breaks momentum). When I did my easy recovery run this week, I worked on keeping my cadence at around 85 (~170 spm). I'm not sure if that was what helped the run feel so easy or not, but it's probably a good thing to work on. My average cadence for long runs is only 79 (~160 spm).

I wish my lungs didn't hate the cold so much.

Comments

[first-seventhe.livejournal.com]

I don't know much about the Nike+, I am new to this tracker thing, but I know that the literature for mine says once it's calibrated it really keeps that calibration for a long time. If your footpod is different (mine's an accelerometer (~FANCY WORDS!~) ) it may be different.

And I've also found that a lot of the treadmills at my particular gym are fast -- like I can set it at 5.5 (an 11-minute mile) and the Garmin says I am running at 6.0 (10-minute mile), plus or minus for each treadmill of course. And I recorded this literally the DAY that I calibrated it ON AN ACTUAL TRACK so I actually believe it.

[katmillia.livejournal.com]

Ugh, yeah, I had my treadmill set at 5.6 and fuck that, I was definitely running faster than 5.6 miles an hour. There was no way that treadmill was right. I'm more apt to trust my tracker, except I think maybe I never calibrated this one? I had one for a year, calibrated, and the battery died, and then I had to go and buy a new one for my shoe and I'm not remembering ever calibrating that one, so it's probably really off or some shit. Sigh sigh sigh lol

[first-seventhe.livejournal.com]

LOLLLL, when I went to calibrate mine the first place I thought of was a high school track, and I seriously called the gym office to ask if it was okay because I didn't want them to think I was a creepershark~ HIDE YO KIDS, IT'S A SWEATY 30 YEAR OLD