What a great week! I never thought I’d see improvement in just one week of doing mostly low intensity running, but that seems to be what happened. This past week before Sunday’s race…
- It was much easier to stay in my easy heart rate zones (1 and 2). Only once or twice did I go over, and when I did it was much easier to bring my heart rate back down.
- I never had to walk to keep my heart rate down aside from the race, but that’s a different beast.
- I didn’t have to constantly monitor my Garmin to keep to my easy zones. I only checked in occasionally.
- I did great with matching perceived effort to my heart rate. When I thought I was going a little too fast, I checked my Garmin and was always correct. If nothing else, this training has already taught me to know my pace and effort better without the Garmin.
- My pace increased 30 seconds/mile to as much as 1 minute/mile within my easy heart rate zones compared to last week!
The week ended with a fun weekend in DC for the Cherry Blossom 10 Miler. I got to meet Courtney, Chaitali, and Joanna’s friend Amber (Joanna and Amber were also there for the race), ate amazing food, saw key landmarks and cool neighborhoods, and overall had a really fun time. As for the race itself, I was worried that my slower easy pace per heart rate training would be too slow to make the strict time cut-off for the 10 mile race and debated whether to drop down to the 5K. My friends Jamie and Anna came up with a good plan for me, and Courtney gave me a much-needed and appreciated pep talk (about the race plus overall, which was so helpful), so I decided to do the 10 miler. I’m so happy I did! It was a really great race and positive experience that was just the kind of nourishment for my running soul that I needed. I’ll post a recap later this week.
Leading up to the race, I ran all easy runs in my low heart rate zones (1 and 2) so I could do some higher-intensity miles during the race.
My 80/20 ratio was off this week because of the race. I was unable to keep my heart rate in my easy zones for the race because I was trying to slow down at the end, after my heart rate had been high. Getting my heart rate down once it’s up seems impossible. If I go by heart rate data, only 55% of my runs were at an easy pace. But if I go by perceived effort, when I was going very slowly during the race but my heart rate wasn’t showing it, 75% of my runs were at low intensity. I think perceived effort during the race is the more accurate measure.
Week at a Glance
- Training mode: Training for a May 20 5K
- Days running: 5
- Miles this week: 21.39
- Ratio of low intensity to moderate/high intensity: 75/25
- Miles in March: 49.18
- Miles this year: 276.59
- Strength training: 30 minutes
Easy Run: 40 minutes
Easy Run: 40 minutes
Strength Training: 30 minutes
I was busy during the week getting ready for the weekend so only had time to do one strength training session.
Easy Run: 40 minutes
Pace was a full minute/mile faster than the previous week’s easy runs.
Easy Run: 35 minutes
Friday and Saturday
These were both rest days. Friday we left early to drive to DC, and Saturday was a rest day before the race.
Cherry Blossom 10 Miler: 10.23 miles in 2:04:49
I’ll post a recap later this week. After the race, Jamie, Anna, Anna’s husband, and I went to brunch, and then we started the drive back later in the afternoon. It was a long drive back. I got home around 6. Then something really odd happened. My Garmin had been in my bag the whole day. I never took it out of my bag, and my bag was sitting in my house. But at 6:16 p.m., the time I was eating dinner, my Garmin came on and, over the next 6 hours and 19 minutes, went 3.66 miles around my house and street. Here’s the graphic showing the route my Garmin took:
Below are the stats my Garmin recorded for this mystery run. The pace matches the time, but note that there is a max pace shown, with a 4:06 pace as the fastest. And there’s heart rate data for the first mile. What the heck?!?! My Garmin was turned off and in my bag the whole time! I noticed all this when I plugged my Garmin into my computer to upload my data, and my Garmin was dead (which never happens.) I can only conclude that a ghost took it out of my bag and had fun with it all night. Because even if I had accidentally turned it on, how could it record 3.66 miles just sitting in my bag? Is there another explanation? (Note that I did not include this ghost run in my weekly total!)
I’m linking up with Holly from HoHo Runs and Tricia from MissSippiPiddlin for their Weekly Wrap, Steff, for the Pittsburgh Run Bloggers Weekly Recap, and Courtney for her Training Recap. Have a great week!