Running quote of the week

“I finished Boston last year with my hands over my eyes wiping away the tears. The people lift you up the entire race.”– Sam Ryan

Saturday, October 8, 2016

Performance gains from running by heart

Getting to the heart of the matter
Today's run (street): 4.4 miles
Yesterday's run (street): 3.2 miles
Monday's run (street): 2.1 miles
Sunday's run (Bethpage bike trail): 4.2 miles

I've been doing more running than blogging these days, with four workouts since my last post. Every time I've gone out since last weekend, I quietly thank KWL for sending me my FR35. While I have made stamina gains resulting from cutting out most processed sugar in my diet (and losing a few pounds in the process), it hadn't done much for my performance. The FR35 has been a real catalyst for some measurable gains in that area. So thank you once again KWL.

Last Sunday I went to Bethpage to run the bike trail and ended up covering a little more than 4 miles. I ran it about 9% faster than my average pace over the past six months. Having my heart rate showing in real time helped me apply more effort that resulted in better performance. I respond to HR feedback positively, while tracking pace tends to discourage me.

I went home from work early on Monday and went out for a rare afternoon run. It was only two miles, but it was the fastest two miles I've run all year. Yesterday morning I did my usual Friday route. I didn't get around as fast as I had on my prior three runs, but it was fast compared to a couple of weeks ago.

This morning I aimed for a little more distance and headed out with performance running on my mind. Performance is relative of course, but my perceived exertion matched the 80%-92% max HR that my Garmin recorded. I ended up pacing around my new average, but I'd hoped for more.

In terms of performance, I'm still 5% slower than the top end of my current target and I'm 10% away from where I really want to be. More significantly, I'm running 30 seconds to a minute per mile faster than just a few weeks ago. When I get to the pace range I'm aiming for, I'll consider racing again.

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