Running longer and faster… a few thoughts…

Some like it slow…

Too tired for any running yesterday did not make the night bad, on the contrary. Not much sleep, but the little was good! Probably the core training yesterday did it works! Woke up 3:45am this morning (no alarm!) – the thing is that I let a window slightly open to get some air and during the night it IS pretty cold, but ensure the good air inside! and better sleep! Closed my eyes again and open them then at 4:38am just 2 minutes before my pre-alarm started. So easy up, gear on and out I went.

Not too cold (+2ºC – realfeel -7/6ºC!), night with stars, icy on the roads… the plan was, well, there were several! First wished/aimed to run an hour, no pressure on pace or anything / Second was to keep the pace low (> 5:15/km) to ensure it would be an EASY run. Third was after following with attention a forum thread about “low pulse training” to go for it (i.e. training workout with low pulse).

Difficult to make up my mind – early it was! so did a mix of all. 12K distance is done generally in an hour or so, so for today aimed for 12K > 1hour. I do not know my max pulse and the standard calculations are pretty crazy numbers so set on my watch an HR Alert between 140bpm and 153 bpm. No clue really what it corresponds to for me, but seemed ok. All my runs are generally above this and my race are above 160/170. So to get a low pulse training at 60-70% of maxpulse (which once again I do not know), these values seemed fair.

No need to say that my watch was constantly pipping! Sooo annoying. Too high, then too low… Anyway, nice run with good breathing (4/5!), more than “talk-tempo”, I could have had my laptop with me and work while running… THAT easy was the run! Did some stretching after 2.6km (the usual + bum/thigh). stopped once for some pic and twice for checking whether my pulse was really THAT low! (and it was!) Ended in 12.18km in 1hr 11min (5:52min/km!!! avg pulse 141 – qualified the run as easy!).

image

Told you it was icy!

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Slow awakening bridge from below

Unsure whether was fully enjoyable, but will give it a try. At this pace and this effort level, I could have run the double (would not I have to prepare the small ones for school and me for work!). Happy and full with energy…Time to start the day now (or more rightly said: continue it!)

Great day to you!

4 responses

  1. När jag bara sprang distans kunde jag ligga på 4.45 på 30 km. Nu när jag börjar med tuffare intervaller på löpband är jag tvungen att backa. Vi får se på lördag, men jag skulle tro att jag hamnar runt 5-5.10. Långpasset får helt enkelt bli säkerhetsventilen som får pysa. Det får bli slow and easy.

    February 5, 2013 at 8:39 am

    • Tänkte testa springa på tid nästa långpass samt kolla pulsen också… Får se hur det gått

      February 5, 2013 at 10:49 am

  2. So awesome and inspiring…yeeesh and I though running in 50 degree weather was hardcore… much respect to you!

    February 7, 2013 at 7:23 am

    • Thanks! Cool to do such workouts right?

      (still, cannot wait until it is warmer!)

      February 8, 2013 at 10:42 pm

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