Tweaking the Zones

Man, it's been a busy two weeks since I last updated. Two trips to Cleveland with an excursion to Toledo and BFE West Virginia (also known as West Union). I've kept most of  my training schedule intact. With my job and the weather, I do move things a bit but I am able to get it done.

After I wrote my last update, I decided to do some heart rate testing and recalculate my training zones using a methodology explained by Sock Doc. I've read that it's a good thing to do with regularity as our bodies are always changing. It had been more than two years since I had established my heart rate zones.

Using my existing HR zones as my guide, I ran a 6+ mile course with a twenty minute warm up in zone 2, twenty minutes in zone 3, fifteen minutes in zone 4, and five minutes as hard as possible. The zones 3 and 4 portion gave a solid simulated race pace effort that is pretty consistent. As fatigue takes hold, the push into zone 4 is pretty consistent with my earlier effort in zone 3. The final unlimited push lets me see my maximum heart rate. I also monitored my resting heart rate over the next few mornings.

As I expected, new zones were to be established. My maximum heart rate is still there. Oddly, my resting heart rate has come up a bit. Regardless, new training zones have been set. Everything moved down a few bpm utilizing the Sock Doc method (backbone of the method is established by Joe Friel). Sock Doc just makes it simple stupid for the masses.

Zone     Old BPM Range     New BPM Range
1           145-153                 137-147
2           154-162                 147-154
3           163-172                 154-163
4           172-181                 163-173
5           181-186                 173-186

What do the zones mean? Hey, that's another blog post. :-)

Keep moving forward!

Running with a View

Sometimes business travel can be a real drag. You're not in your groove. Maybe your schedule is beyond your control. Yet you need to make the best of it.

This was not one of those weeks. Although I was in Dayton, Toledo, Cleveland, and Saint Paul, I was able to rock it. I enjoyed a nice run at home before I left. Weights and recumbent were enjoyable at the hotel on Tuesday. However the best workout was in Saint Paul on Thursday.

This week was to be my first half marathon distance of the year. So I thought I'd make the most of my trip with a run along the Saint Paul riverfront. I was quite surprised with the great views for a run that started downtown. Within the first three miles, I saw at least eight bald eagles. I had never seen one in the wild. The riverfront pathway is really nice.

Anyhow, I'm back home for the weekend. I'm hoping for a nice recovery ride tomorrow to close the week. The next three weeks will be speed and tempo focused to peak for a race pace half.

Keep moving forward!