I am a girl who loves mountains, changing seasons, running, true backpacking, strong coffee, and knitting with high quality yarn.
When something bad happens, you have three choices: let it define you, let it destroy you, or let it strengthen you.
The purpose of life is to discover and develop your gift. The meaning of life comes from sharing your gift with others. - David Viscott
Friday, April 20, 2007
Zone training by Heart Rate (my max 185, at least it was a year ago, need to re-measure)
Z1 = 125-137 easy
Z2 = 138-148 easy
Z3a = 149-160 M
Z3b = 161-171 T
Z4a = 172-179 I
Z4b = 180-185 R
Z5 = 185 ? what the heck is this one?
Training Zone explanation: (weekly % adapted to the fact I don't train for under-marathon and on 50 mpw) I took 90 miles per week as a staple for numbers here. Pace prediction was done based on my current numbers from track workouts as I don't have 5k-marathon done in the last 3 years. It took me awhile to play with numbers on that very fancy website to hit something that would look like right for me.
E Easy Pace 9:17/mile - if roads, I have no idea what it turns to on hilly trails.
HR: 65-79% - see Z1 and Z2
Qty: 45% weekly mileage (40M)
M Marathon Pace 7:57/mile - tempo runs (has to be roads or flatter parts of trails, in 2 runs - there is no way I can handle 11M tempo in one push).
HR: 80-90% see Z3A
Qty: 90 min or 12% weekly mileage (11M)
T Threshold Pace - track repeats
HR: 88-92% see Z3B
Qty: lesser of 10% weekly mileage or 60 min (9M)
hill repeats from 30 min to 50 min at given HR
I Interval Pace - also on the track, these seem to be too fast though right now
HR: 93-97% see Z4A
Qty: 8% weekly mileage (7M)
hill repeats from 3 min to 7 min
R Repetition Pace (something I can manage, but not so many miles of it)
Qty: 5% weekly mileage (4M) see Z4B
I think T and I workouts can be combined/substituted for long distance runners, and R workouts can be cut alltogether. What happened to the rest of miles, like almost 20 of them? Lets distribute those to super-easy running (as in recovery jogs between track intervals and warm-up/cool-down time) and cross-training effort (I use Running Equivalent Miles in such case, keeping tab on HR and time, equating the effort to pace, dividing and getting miles, for example 40 min EFX or StairMaster with HR 145 would be put down as 4M, but for stationary bike I would need to make it 45 min; I try to have 2 hrs a week of cross-training unless the weather is too gorgeous to pass on the run).
Now lets see what elite runners make with it for their schedule.
Andy Jones-Wilkin's typical training week one month before Western States:
Monday — 10 mile hilly loop on trail
Tuesday — 6 mile easy (AM) 6 miles hill repeats—4 x 1 mile at 15% grade (PM)
Wednesday — 10 Mile hilly loop on trail
Thursday — 6 mile easy (AM) 6 miles speed work—4 x 1 mile (PM)
Friday — 10 mile hilly loop on trail
Saturday — 38 mile trail run on WS Course (Foresthill to Last Chance and back)
Sunday — 22 mile trail run on WS Course (River to Finish) Total miles—114
Sounds awesome, doesn't it? It pays to run fast, and doing 10 miles a pop is much better than splitting 12-14 miles into two runs - but I do what I can. I just don't have a 2 hr block at any time of the day, but can find 1hr easier.
This post has no intention to teach anybody anything, but rather for myself to put down on paper some thoguhts in one place, may be hear ideas from you, may be share what you already know but to remind about it (because personally I sway away from the proposed numbers rather easily unless kept bugged by a coach or a serious-thinking friend, what also means I have to wear HRM more often, as in more than twice a week!), may be I am getting nervous as the races that I'd like to run well are approaching and I am not quite sure I am ready yet I want to calm myself down taht I'll survive, may be because racing season in ultrarunning in general began picking up through List emails and media, as well as blogging world, may be it is sunny outside today...don't you think I wrote too many posts in the last week? I shut up now:)
Nope, not yet. Bikram was awesome last night both in challenging and in heat training, so I got a pass for a month to make sure I visit it at least once a week. I got an appointment for chiropracter for next Wed (he is booked) - my SI joint is giving me trouble, should have not let it get that far. Did I mention I signed up Oleg and myself for dance classes? Can somebody hint me where to get extra couple of hours a day? Oh, and we are about to buy a new car (well, new for us, used in general, but much younger than one we have now) - our hard-working baby with 170k miles on it, falling front and back bumper from accidents, steaming/smelling wire burn in the engine and some other minor things like poor breaks is just getting to be more adventerous to drive than the final destination we are using it for. That's exciting! Soemtime next week I may even share my thoguhts on reading "Men are from Mars, Women are from Venus" - and don't even try to laugh, because it is funny how it is true! I am having a good time comparing situations they describe - are we even meant to be together, as in guy-girl relationship?
Thank God it's Friday!!