03-12-2011, 07:03 PM
Ciao The Ed
I tried to run the 4k today as we discussed earlier. I say "tried" because I finished after 3k since my body was not feeling normal.
I normally run all races (4k, 10k, 21k) so that I start at a heart rate close to 160 bpm, then at the half of the race my rate is typically around 170 bpm, and I target to accelerate toward my maximum of 182 toward the end.
I did the same today, starting around 160 and by the 2k mark I was up at 170 bpm as planned. At this point I had run the first two km's at 4:06 and 4:16 respectively and the pulse at optimal 170 bpm.
But then in my third km, I could not accelerate beyond 172 whatever I did, meaning my speed dropped to 4:24 for the km. I really did try to go for the 180 level, but whatever I did with my legs, it did not work. After the race I was a bit exhausted but not even close to what I feel after finishing a race at the maximum level of 182.
I fugured it was possible this was a sign that my body may not be in full shape today, either due to the tiring business trip this week with late dinners and drinking, or then due to an upcoming cold or something. In any case I felt smarter to interrupt at 3k at a total of 12:46. Now I will rest a few days and try again next week.
What do you think? Could this be a lack of really fast training, or why was I not able to use my maximal strength? I have been doing intervals according to the Sub50 program (km pace 4:50), and in these practices by average HR is only 160. Perhaps I should now move to the Sub45 program to get more maximal level practices?
K4m
I tried to run the 4k today as we discussed earlier. I say "tried" because I finished after 3k since my body was not feeling normal.
I normally run all races (4k, 10k, 21k) so that I start at a heart rate close to 160 bpm, then at the half of the race my rate is typically around 170 bpm, and I target to accelerate toward my maximum of 182 toward the end.
I did the same today, starting around 160 and by the 2k mark I was up at 170 bpm as planned. At this point I had run the first two km's at 4:06 and 4:16 respectively and the pulse at optimal 170 bpm.
But then in my third km, I could not accelerate beyond 172 whatever I did, meaning my speed dropped to 4:24 for the km. I really did try to go for the 180 level, but whatever I did with my legs, it did not work. After the race I was a bit exhausted but not even close to what I feel after finishing a race at the maximum level of 182.
I fugured it was possible this was a sign that my body may not be in full shape today, either due to the tiring business trip this week with late dinners and drinking, or then due to an upcoming cold or something. In any case I felt smarter to interrupt at 3k at a total of 12:46. Now I will rest a few days and try again next week.
What do you think? Could this be a lack of really fast training, or why was I not able to use my maximal strength? I have been doing intervals according to the Sub50 program (km pace 4:50), and in these practices by average HR is only 160. Perhaps I should now move to the Sub45 program to get more maximal level practices?
K4m