Subject: 20mi run HR data analysis I'm one whipped pup after 1st 20mi run of the yr. Training for HM in 5wks, & full M in 10wks. Did 15mi long last wk & planned ~17m today but miscalculated my route Yesterday's brick & this afternoon's gusty winds of 20-30+mph took so much out of the old legs I Gallowalked those last 3mi home. So while I'm rehydrating/refueling I download the data from my Garmin & it looks interesting. For background- I'm 53, have run 2 mary's (each Fall past 2 yrs). My est run LTHR (last field test) is 148, so my Z2 (Friel)=125-132 and Z3=133-139. On today's long run I tried to keep a slow even pace of ~10:45/mi (allowance for high wind), and produced this HR data (Garmin w/1mi splits): Miles 1-13 HR 125-9ave, 136-9 max; No apparent HR drift between miles 2-13 (ave HR 127-129 for ea mile) Miles 14-17 HR 134-139ave, 143-147 max Miles 18-20 HR 142-4ave, 150-151 max First 2mi were 10-10:15/min (slightly downhill), but pace was consistent 10:40-11:00/mi for miles 3-20. Only my 3rd yr of 'serious' running. Lately been running low 30's mpw with last 3 weekly long runs of 13-15mi (plus swim/bike). To me the HR data's match with my current run training is remarkable & might be useful in prescribing length of weekly long runs. For example: 1. My aerobic (Z2) fitness base holds for ~13mi (at least @ this pace) 2. Weekly long runs of 14-17mi (where I drift up to Z3) are prob right for extending that base 3. Long runs 18-20mi (where my HR goes Z4) would be over-reaching my present run fitness Or am I over-reading/misinterpreting???? |