Afternoon Run - 8km (keeping it easy with Zone 2)
dannewton just finished a 8.4km run, that lasted for 63 minutes.
This run helped dannewton burn 649.0 calories.
Description from Strava: And another slow, heart-rate focused plod.
I did this session previously on Monday, where I focused on keeping my heart between 140-150 beats per minute (bpm). Why those numbers. Well I was using my garmin watch and it picked those numbers seemingly at random.
I decided to do a little research and after 3 hours watching heart rate running on youtube, I picked my own numbers that were more specific to me. Essentially, I was trying to find out the numbers that would give me a suitable target to aim for for Zone 2 (easy running).
After a frustrating 30 minutes I managed to add those to to both strava and my watch to replace the generic numbers they used.
With a new target of 134bpm to 146bpm, I set off for the run today.
It was quite hard to keep checking the watch every 20 seconds to see what my heart rate said, but I was mostly successful in keeping it in zone 2 as you can see in the graph below
Wednesday Run
Strava source
A couple of times I strayed over into 150's territory, but I just slowed the pace down and the heart rate soon slowed down as well.
At times I felt I was going ridiculously slow, but when I compared tonight's results compared the the results 2 days ago on Monday, I was in for a surprise.
Compare the 2 graphs. Tonights session above, Mondays session below, what do you see?
On Wednesdays run I was obviously much better at keeping the heart rate low, but when you look at the overall time spent running, there was actually very little difference. Monday was quicker by less than 60 seconds.
The other thing is the relative effort in the top right corner of each. Tonight was '17', Monday's slightly quicker time was '75'. I was working considerably harder for a tiny little gain in time.
Monday Run
Strava source
I really didn't expect that
I keep going on about how running should be easy, should feel relaxed... have I really been trying too hard all this time? Is there something to this 'easy' zone 2 running lark?
The jury is still out, but I do think it is worth taking the time to stick with this for a little while. Proponents of the Mafatone Method say it takes 3 months of slow, low heart rate running before you see an increase in performance, and I think its worth giving this a go.
In other news, I managed to finally do some strength exercises last night. It was only short, but a few sets of pressups, crunches, squats and calf raises did the job. And I definitely felt it this morning haha!
Tomorrow will be a short (30 minute run), and then more strength exercises on Friday. Saturday will of course be the standard long run, so I guess I will check back in then with an update on my running progress :-)
If you would like to check out this activity on strava you can see it here:
https://www.strava.com/activities/9660756252
About the Athlete: Living in the UK, I am an intermittent Runner, but always striving for more consistency. When I'm not training I can be found photographing insects or listening to really loud angry music (which is the best type of music obviously!)
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You are so detailed
I wish I could also put in some dedication to always go for morning run so I can be healthy and be fit...
I guess, but if a post is worth writing then its worth putting a bit of effort in in my opinion.
I also use this as an actual blog, like a 'dear diary' and it becomes whatever I happen to be thinking about at the time... journaling is a good way to process thoughts and worries, and whatever the day has thrown at you
What's stopping you? If you want to do something then go for it. We all have other commitments and jobs that need doing, but if you want something bad enough you will find a way to make it work :-)
Keep going, you're smashing your training at the moment and getting stronger every day.
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I myself also go for a walk at five o'clock in the morning and that time is very beautiful, listening to the birds is very relaxing.
oh wow, 5am is too early for me!!
I'll bet it's so peaceful at that time in the morning!
Yeah amazing time.
I recon my easy zone 2 is 120 to 130 beats per minute, I must be a bit older and it is a bit harder to get my heart rate higher !LOL
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I dunno how it works in relation to age... I suspect you are fitter than I am so that might affect it as well?
I think it also depends what formula you use to calculate that zone 2 heart beat range, there's a couple of different ones knocking about.
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! help(no space) to get help on Hive. InfoKeep plodding, dude! YOu are doing great! !PIZZA
I will! and I am!
Good to see you are getting back into it, although you seem to have a bit more variety of exercising than me!
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I also struggle to keep in my zone 2, especially when I hit a hill.
I have the same watch as you and to save constantly looking at it, you can set an alert so that it beeps when you hr rate is too high. - let me know if you want instructions.
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Fortunately I've not had to tackle a proper hill yet! Most of the time I'm able to keep running, not needed to resort to walking yet if it gets too high.
Theres gonna be a hill on the my long run on saturday, and I suspect I'll have to walk slowly up that if I want to keep within zone 2.
Yes actually if you can advise on a heart rate alarm thing that would be super useful. It took me long enough to change the basic heart rate settings let alone anything more complicated!
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! help(no space) to get help on Hive. InfoOkay dokey. - this is for the Garmin Forerunner 245 although I suspect its similar for other Garmin watches.
(Sorry, I think I've gone over the top with instructions. It's simpler than it appears looking at the text below)
On your watch hit "start" button twice so its ready to start a run. - at the top of the screen it should say "options".
Then "up" button to open menu.
Use "Down" button 3 times to highlight "run settings" and select with "start".
Use "Down" to highlight "Alerts" and select with "Start".
Use "Start" to select "Add New" option.
Use "Down" to select "Heart Rate" and select with "Start".
(There are some "zone" options here which may work for you, but I haven't used them so can't be sure.) There is also the "off" option which will be useful in the future.
Use "Down" several times to highlight "Custom" and select with "Start".
Use "Up" and "Down " buttons to select desired high heart rate alert level. - done in two steps, so for a level of 146, select 14 and then 6. (Each step selected using "Start" button).
You can then repeat for a low heart rate level - I haven't done this so I just pressed "Start" to select "off".
The alert should now be set so hit "back" lots of times to get back to your normal watch face. The next time you go for a run, the alert should work automatically.
Let me know if you have any problems.
Hey, I appreciate the detailed step by step instructions, much appreciated!
I've just set this up now ready for a long slow run, and we'll see how it goes!
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! help(no space) to get help on Hive. InfoYour welcome. Hopefully it all works as it should.
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Yep, all good, thank you!
Hello you
I see you're healed up! :)
p.s. I forgot how awesome physical movement was!
What a joy, huh? Very underrated.
Hello Stranger :-)
I am 'mostly' healed up. A little bit to go, but have finally learnt enough from the experience to not make the same mistakes. Making sure I take it slowly and sensibly...
although not too sensibly, still gotta have some fun at some point, otherwise... well, what is the point?
And yes so, so, SO good to be back outside and moving again :-)
Nice!
Yep. It's all about balance really!
Too much of anything gets a bit stale after a while. And variety is the spice and all that!
I'm on your game a bit more now 👍
Been out and about enjoying the movement again. I forgot how good it feels to move!
But easy does it 👍