Hour Run Assignment Details

Let me see if I can remember the data from my run today.  I tried to commit it to memory, but my retention skills are pretty bad.

I followed Mike's direction and put in 60 minutes at 30 seconds slower than half marathon pace.  I used my best time at that distance as a benchmark: 1:43:08, or about 7:50 per mile.  Goal average pace, then, for today was 8:20. 

I brought Nike+ along for the run to see how it recorded the workout.  Ran to my "Zoned Out Run" mix, tempo-adjusted to 173 bpm, which I estimated would put me right around 8:20/mile. 

I spent the first 10 minutes going slowly, using the first mile as a warm up.  Hit 1 mile at exactly 10 minutes.  I counted my stride rate to be 164/min.  Heart rate was light at 125-130. 

Sped up a little for the 2nd mile, trying to hit 9 minutes.  Did it, with stride rate coming out at 168/min and heart rate steady in the 130s.  Normally, I would have sped up more long before this, worried about falling behind my target pace, but I kept my discipline and worked on form and staying comfortable.

Mile 3, increased the pace to 8:30/mile.  Stride rate was just a little slower than the music tempo.  Cardiac drift started to set in with heart rate elevating to 148-150.  Did not stop for water.  Pressed on past 3 miles.

Ran the rest of the route at an 8:15-8:20 clip, which put me right about on cadence with the music.  Had to slow down for a couple of tracks where the tempo was slightly slower and I could feel myself trying to lengthen my stride to keep on the beat.  (It was kind of fun to pass the time running to the beat.  Made running feel a little like dancing.)  HR steadied out around 148-150.

I finished right at 7 miles in an hour, which an 8:34 pace, so I screwed up my average goal pace by going slowly at the beginning; but I think it was prudent since it served as a good warm up.  I don't think Mike will say I didn't adhere to the instructions.

Amazingly, the Nike+ recorded distance covered as 7.1 miles, so that's pretty good.  It's still giving me credit for a slightly faster pace/more distance covered, but the error is reduced after yesterday's calibration, and I think the steadier 8:15-8:30 pace is about where it's calibrated.  The error will increase as I get further away from that pace, either faster or slower.  I also ran on the flats, so didn't have to worry about errors induced by hills. 

Good workout.  I felt good.  My breathing was fairly relaxed, even when my HR was up around 150.  I've pretty much gotten used to the fact that my HR beyond 30-40 minutes is going to be about 10 bmp higher with the same perception of exertion.  A HR at 150 in under 30 minutes would have me feeling pretty winded and on the edge.  Beyond 30 minutes, though, and it feels more like a relaxing 140 earlier in the run.  It might seem weird, but I guess that's the nature of the phenomenon called "cardiac drift."

I never grabbed water during the run.  60 minutes without water is pretty long for me, but I never felt like I needed it.  I sweat normally, but it wasn't too warm and I didn't feel my performance start to suffer.  Somehow, Robert D. can run 10-13 miles without needing a water break. I don't know how he does it.   I normally need water at least by 40 minutes or mile 5.  I didn't today. 

Also, absolutely no issues with the calves.  A little feeling of strain in the upper quads after the run, during stretching.  And my ankles were feeling a little tender.  But nothing out of the ordinary, and nothing to complain about.  Now, need to get in touch with Mike and see what's next.