"All Cylinders"
Run 4.04 miles (<180)
30.27
Notes: Great speed today with 7.32/mile pace. Heart rate also stayed very controlled. Felt as though I was cranking pretty good, yet my heart rate stayed mostly in he high-160s. Maintained an average heart rate of 167 with a high of 176. Went faster than my May 8th run and also kept lower heart rates, both average and high. Feeling very good right now. Starting to formulate a few goals to achieve by July 4th. First, I want to have built up to a 10-mile long, slow run. Second, I want to be able to do this 4.04-mile run in under 28 minutes. We'll see how it goes . . .
Hey Ben...next time you do the this run...if you are not doing this already...jog for 10-15mins beforehand at ~140bpm or lower...take a short break and then do your thing. See what happens. Again...you may be doing this already...but if you are not...it will help you a lot. It will also be much healthier and safer.
ReplyDeleteSame thing for track work or races or any hard runs. It's not nearly enough to do some mobility work and dynamic stretching and drills. All those things are good...but it's way more important to get at least 10-15mins of easy running to move the blood to the muscles from the organs...release fatty acids into the bloodstream...all that good stuff.
Cheers,
Paul