Saturday, June 28, 2008


Training: 12 miles, 1h22m, 6:48 pace, w/4 mile evaluation
Sleep: 7.5h, 8/10
Legs: 7/10 A little residual fatigue from yesterday's miles
Temperature: 80 (back to the grind)

3.5 mile mile warm-up, then-
Mile 1: 6:02 (150HR)
Mile 2: 6:11 (151HR)
Mile 3: 6:15 (151HR)
Mile 4: 6:14 (151HR)
45 seconds to 120HR

I'll compare today to the same run below on June 10:

72 degrees, 3 mile warm-up, then-
Mile 1: 6:15 (148HR)
Mile 2: 6:25 (151HR)
Mile 3: 6:28 (151HR)
Mile 4: 6:34 (150HR)
51 seconds to 120HR

According to Mystery Coach's Review, I should keep an eye on the following on these evaluations: "First look for a very small drop off at the heart rate even if the average pace does not change. 6:25, 6:25, 6:25, 6:25 at the same HR would be a positive sign that the steady state pathways are developing. A second sign would be the HR returning to 120 (or what ever HR you pick as your recovery point) more quickly. The least important at this stage is running the evals faster, stability and recovery are the most important."

I was happy to see the pace level out for miles three and four today, and it did feel like I was reaching an equilibrium as I started the second lap of the fourth mile instead of feeling like I needed to slow down to keep from drifting above 150BPM. As a matter of fact, it seemed like the heart rate started to drift down towards 148 when I wasn't watching it on the last mile.

Instead of starting the evaluation after a minute of standing still, as I did on June 10, I went into it straightaway from my warm up jog. Otherwise, conditions were the same save for a difference in temperature. I was a little surprised it still took 45 seconds to get back to a 120HR after the four miles, but with temperatures in the 80's I think a bit of cardiac drift might have played a role.


Jesse said...

What percentage of your max HR is 150?

Mike said...

I believe my max heart rate these days is 178 or so, which would put 150BPM at just over 84%. I might have to test my maximum at some point to make sure I haven't lost a beat or two though.

Eric said...

Very nice numbers, and moving in the right direction.

Ewen said...

The stability looks good (as does the improved pace).

In my second of these tests, I ran much slower, but the stability was as good as in the previous faster test... not sure what that means - tiredness or overtraining perhaps?