Tuesday, November 24, 2009 - Ryan

I was reading Runner's World and found a really good article for beginner runners. I think that most people on this blog are past this level, but it's a good read if you are just starting to run for the first time or are starting to run again after a few years off.

I had another 7 miles today. Judging from my heart rate monitor, I think I ran this one a little too hard. I averaged 83% of my max (peaked at 93%), which is Zone 4. According to that size, Zone 4 is:

"This zone is reached by going hard -- running faster. Here you get faster and fitter, increasing your heart rate as you cross from aerobic to anaerobic training. At this point, your heart cannot pump enough blood and oxygen to supply the exercising muscles fully so they respond by continuing to contract anaerobically.

This is where you "feel the burn." You can stay in this zone for a limited amount of time, usually not more than an hour. That's because the muscle just cannot sustain working anaerobically (this means without sufficient oxygen) without fatiguing. The working muscles protect themselves from overwork by not being able to maintain the intensity level."

Garmin Connect - Activity Details for RNR NOLA 11

Tomorrow I've got 5 miles of Tempo at 5:59 pace. Hopefully I can hold that. I'm breaking out the Lunaracers after a month off, so I'll let you know how that goes.

We should all congratulate Nathan on his purchase of man's best friend, a maltipoo named "Tuxedo".

Daily mileage: 7.0
Weekly mileage: 18.0
Miles on Lunartrainers: 61.0
Miles on Lunaracers: 42.4