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.
I use an iOS8 app called Motion X 24/7 as an alarm. One feature I like is that it prompts you to measure your heart rate as soon as you wake up.This supposedly can tell you if you are overtraining or if you need extra time to recover.
Well, today my resting heart rate was 90!
Just to compare, my heart rate for the month of October has been fluctuating between 65 and 72. I guess I still haven't shaken off my Sunday run, where I ran a 10k and increased my pace every 2k from 8:30 to a maximum of 7:00. The workout had left me breathless, woozy, and I had thought I was going to pass out. Plus I wasn't able to get much sleep for 2 days. I was going to bed at 12:30 am and getting up at 5:30 am.
Because my heart rate was exceptionally high today, I decided to take a day off from running and get an extra few minutes of sleep. Maybe tomorrow I will be rested.
I also checked my log and found that my April average resting heart rate was 60, which tells me that my fitness levels has decreased, probably because I hadn't been putting in some serious mileage since August.