December 30, 2007

Sunday, December 30, 2007
Train with a purpose.
The purpose of today’s training was to determine my threshold pace/HR/effort. I have to start with some assumptions. First, max HR. Fifteen years ago it was slightly over 200, if I recorrect collectly. Somewhat arbitrarily, I choose the number 188. This gives (using Jack Daniels definitions) an easy (E, 75%) HR of 142, threshold (T, 90%) HR of 169 and an interval (I, 98%) HR of 184. The E pace running seems pretty accurate. My HR during the 8 miler yesterday was right around 142 for most of the run, probably a little more during most of the last two miles. So my current E (75% HRmax) pace is pretty close to 142 bpm at about 8 minutes/mile (I’ve gotta find some flat roads for the calibrating), supporting the HRmax=188 bpm theory. Today I intended to test the T pace. “I” running will have to wait a bit. The plan was to use the first two miles of my standard 3.2 mile loop from home as a warmup, then use the third mile to maintain a consistent HR, preferably at about 169. I wheeled the road myself, and the mile markers are accurate and intuitive. The third mile consists of a bunch of small, gradual rollers, almost as much up as down. The weather was nice, 27 degrees, calm air, cloudy skies, and I started with a good stretch. For some reason, however, I felt a little tired. I can’t imagine why; at least it was a good, long run the previous day kind of tired, not an exhausted and sick kind. The heart monitor provided suspect data. I got up to 145 quickly enough in the first mile, and kept it thereabouts. On the last big hill near the end of mile 2, it read 154, then back to 145. But when I tried to bump it up to tempo pace, it stayed locked in the 154-156 range, even when I know I was at the high end of T pace. And every now and then, it would read 171 or 172, which I suspect was the correct measurement. I’ll swap out the batteries and break out the backup monitor. I should swim tomorrow. Current Daniels VDOT rating estimated at 48 plus or minus 2. 20:00-21:30 range for racing 5k. I’m guessing it’s closer to the 21:30 (VDOT 46) right now. Most of my PR’s correlate to VDOT 68-70. My estimate for when I started November 11 is VDOT 38-40. If I can get halfway from current fitness to PR level fitness, the resulting VDOT 58 corresponds to a 5k of about 17:30. I would be satisfied with that.
8:12, 8:15, 7:27 (23:54), :45 (24:40 for 5k), :50 (25:30 for 3.2)