Tuesday, January 20, 2009

Time Trial - running

Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that!

- Lewis Carroll, "Through the Looking Glass"

I followed the diet yesterday even though it was a holiday - I did not get the results that I wanted 13resolutions.

I took yesterday off as a complete rest day - I never do this. The training plan called for a 75 minute easy spin on the bike. I hate days like that - it is hard for me to do the easy stuff and I almost always go harder that I should. So I skipped it by justifying that the training plan did not call for a 4000 yard swim on Saturday and only an hour run (not the 1 1/2 hour run that I did) and only a 2 hour bike ride (not the 2 1/2 hour bike ride I did) on Sunday. So I took the holiday off and did some yard work. I put pine straw out in the flower beds and chopped on some stumps with the axe - and practiced axe throwing for fun - I was better in the fall. I also followed the diet pretty close.

This morning I did a 30 minute running time trial (TT). These are hard. They are mentally hard. They are physically hard. I woke up early and got to the gym by 6:30AM - no breakfast - just running on empty. I jumped on my treadmill - I always use the same one - and did an easy 10 minute warm up (real easy 10:00 minute / mile pace). At ten minutes I pushed up to a 7:00 minute / mile pace and held this for another ten minutes. This is were it gets hard. You take your average heart rate for the next 20 minutes. At the end you should feel like you have given everything. Not easy to do on a treadmill when you are not chasing someone or there are not wolves or bears chasing you. So twenty minutes into the run (10 warm up and 10 harder warm up) I pushed the pace to about a 6:27 minute / mile pace. I was able to carry this for about ten more minutes and then I had to back off just a little. I was, however, able to finish strong for the last five minutes and slowly, incrementally, increase the speed - by a tenth or two at a time. I finished running the last minute at a 6:00 minute / mile pace.

This was not my best time trial - my best was outside running to work last spring. The distances do not matter only the heart rates (but the working set of 30 minutes I covered 4.5 miles and 7.7 miles for the hour.) The last twenty minutes of the Time Trial I averaged 174 beats per minute (that is just about were I was last spring). Theoretically this should mean that I can carry that heart rate for about an hour without blowing up. Easier said than done. I will try this heart rate out in a tempo run some time in the near future.

Swimming at lunch.