Today’s 10K was even slower than last week’s 10K!
Again it wasn’t because I was tired or fatigued. It’s that I had to keep my HR below 146 as advised by my training coach. So while last week, my slowest pace was fluctuating around 8:30 a kilometer, this run found me around the 9:00 range. Well, to be fair, my average HR last week was 151 while today’s average HR was 145.
Mental note to self: run easy runs at 9 minutes per kilometer.
Run stats: time was 1:26:22, average HR was 145, maximum HR was 156, 56% in Z2, 43% in Z3.
Sunday is long run day for me. Ok, so 10k isn't exactly a long run, but it is the longest run of the week. My training cycle begins next week so until then I'm taking it easy and following a formula of 30-minute runs on weekdays and reserving the weekends for LSDs i.e., long slow distance.
The challenge I have though on the LSD runs is the “slow” part. I once lamented on the difficulties in maintaining a slow pace. I'm supposed to run at a pace that is 60-70 percent of my max heart rate, the so-called Zone 2. Using last week's fast run as my gauge, I had set my max heart rate at 190. With that, calculations had shown that my Zone 2 is below 151.
So I ran the 10k nice and slow. Pacing was about 8:15 to 8:30 a kilometer, yet, towards the second half of the run, my HR was already breaching 150! I was sweating but was nowhere near tired. No fatigue at all. My legs were still ok, despite maintaining a cadence of close to 90. I was barely huffing and puffing. I could hold a conversation but would have to stop between sentences to catch my breath. I slowed down not because I was tired but because I really wanted my HR to go below 150. I finished the 10k run in about 1 hour and 24 minutes but I still had energy and could've run an extra kilometer or two.
Still I should count myself fortunate that I could run for 90 minutes and that I could cover 10 kilometers with no problems. At least I am still fit enough to do that.