runrincerepeat wrote:
IB - Awesome job ... I also am going to be doing a fair amount of Mile -5k stuff this summer.. should be fun!
Looking forward to it! Sub 5? On July 4th?
runrincerepeat wrote:
IB - Awesome job ... I also am going to be doing a fair amount of Mile -5k stuff this summer.. should be fun!
Looking forward to it! Sub 5? On July 4th?
Thanks imagebearer,
That answers my question. So you really did have several different high aerobic ranges. Obviously 5K is 5K. I didn't realize that tempo and LT were more or less different (I guess it depends who you talk to!). So basically in your approach, CV is greater than LT and LT is greater than Tempo. My big takeaway reading this is that you hit them all. No stone uncovered.
Since this approach worked so well for you, are you going to continue with this? It's obviously working. Same approach with increasing paces at 5K, CV, LT and Tempo as fitness improves?
Well done, and thanks for the details... interesting stuff!
imagebearer wrote:
runrincerepeat wrote:
IB - Awesome job ... I also am going to be doing a fair amount of Mile -5k stuff this summer.. should be fun!
Looking forward to it! Sub 5? On July 4th?
I’m still scarred from the last attempt. But of course that sounds fantastic.
BHViking wrote:
Hey Darkwave, that's interesting. On the treadmill, are you capturing the workout through the app? The Stryd cannot detect elevation change on a treadmill on it's own. So you have to capture the workout in the app and tell it what the incline is. I just put my phone on the treadmill face and raise the and lower the incline in the app at the same time that I raise and lower the deck. If you're not doing that and you try that next time, you'll find that your power increases quite a bit at the same speed at 1.5%.
The other thing it might be is cooling. I've run on a few hotel treadmills that have no fans. My HR goes WAYYYYY up if I don't have fans. I run the fans at the lowest setting on my NordicTrack at home which seems to be enough to keep my comfortable and happy.
Third thing it might be is HR drift over time. The ratio of Pwr/HR drops slightly over time after hitting steady state. I'm just taking the overall averages but the longer runs have a slightly worse W/HR ratio than the shorter runs because I either slow down (drop in power) to maintain HR or I maintain a steady speed and the HR slightly goes up. Either a drop in power or a rise in HR with all else equal drives the ratio down.
I think it's a combo of the first 2. I'm using my Garmin, so elevation isn't being captured. And my room gets pretty stuffy and warm (good prep for summer training).
I don't think it's HR drift. I run my easy runs by HR, adjusting the speed to hold a steady HR. And I can run a faster pace for the same HR the later I get into an 8-10 mile run. I just limber up, I guess.
imagebearer - congrats again on a fantastic performance. I enjoyed reading your description of your training - some gems in there.
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