Afternoon Run - 9km (mostly keeping zone 2)

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dannewton just finished a 9.31km run, that lasted for 74 minutes.
This run helped dannewton burn 720.0 calories.

Description from Strava:
Another mid-week run, and another slow easy zone 2 plod.

The first day of my holiday was spent cleaning and tidying, and then my brother came round to visit so we had a nice couple of hours to catch up. Its been a couple of months since I last saw him properly, so there was a lot of ground covered!

After that I decided it was time to squeeze in a run before sorting dinner out. As I was off work today I had a little more time so I ran a little further today, only 9km, but that was an increase from the 8km of previous similar sessions, so it was still a useful increase.

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The weather was gorgeous today, nice and warm in the sunshine, and perhaps a little too warm for running at 22C. It wasn't too bad though, and I set of once again with the watch measuring my heart rate. I was aiming for between 134 and 146pbm, and heading out on the first half that was quite easy to maintain.

After the halfway point I turned to run for home, and started to have difficulties keeping a low heart rate. It kept creeping up to over 146, and I kept having to slow down to walking pace to let my heart rate go down. Was becoming quite frustrating to be honest.

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As you can see in the split times for each km I was starting to average a pace of 8 minutes per km, which was much slower than the 7:00 to 7:30 I was averaging in previous sessions.

very frustrating...

I did my best just to follow what the watch said, but the last km I lost my patience, ignored the watch beeping and just ran home.

I guess I'll try again to keep it slow for my next run tomorrow!

Now to have another very cold shower, and then it will be time to start setting up my moth trap for tonight, I think I'm gonna be in for a good session!

If you would like to check out this activity on strava you can see it here:
https://www.strava.com/activities/9706213930

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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14 comments
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Nice to have a day off and just do what needs to be done. Focussing on the important things and taking a nice easy run. I see you trying to keep these slow runs going? I'm assuming there is method to your madness?

!PIZZA

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Hey... yes there is a 'method' to my madness, literally The Maffetone Method.

Created by Dr Phil Maffetone, and is based around the idea that the best way to develop aerobic endurance is to run slowly, just like the best way to develop anaerobic (sprinting) capacity is to run fast.

The princicple of his Method is the idea that lots of people don't do their 'slow' runs, slow enough or easy enough, and one way to achieve this to monitor heart rate, so exercising at a lower heart rate of say 140 bpm would be easier on the body that exercising at 170. However, to keep my heart rate that low means I have to run really slowly, and basically shows that I'm not as fir as I though I was, regardless of the distances I have been running.

The ultimate aim of all this is that at the moment I'm averaging 7:30mins per km while at the target heart rate. As my fitness improves over the next few months, the heart should become more efficient so I should be able to run at a faster pace with the same low heart rate.

Thats the plan anyway. Lots of people have had success with the train slower to run faster, but its gonna take 3-4 months of consistency to get there

!LUV

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Nice one
I love the fact that today's weather is a bit bearable unlike how it was yesterday and days before

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It is good that your brother has joined you because a man cannot travel alone not spend good time alone. When two people are together, time doesn't know. Walking is very important for human health. All these places looks so beautiful.

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You and I have a very similar pace and I love that you killed it on the last 300 meters. I tend to do the same kind of like I always want to finish strong.

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Same here, love to finish strongly!

I like to finish a training run knowing I had plenty more energy to give and could've carried on longer. If I finish and I'm gasping for air, then that means I've pushed to hard :-)

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I normally have an imaginary "finish line" in my mind and that encourages me to up my pace in the last 500 meters or so.

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