Value of Rest

A couple of interesting notes manifested tonight while I was running. First, I recognize I hadn't done enough speed work up to this point. I did not do any track workouts. I did some tempo, but tempo is generally slower and less intense than 800M repeats. I wasn't sure how important the 800M repeats were for this type of training. I figured endurance training and good tempo training would be sufficient. Tempo is the speed you could probably average for a 1/2 marathon, but that is it. A speed and endurance element. To me the Ironman distances are challenging enough, I first had to develop the fitness to "go the distance". Its a bonus to add "go the distance FAST!!!" training, for which, I didn't do enough, but did what I could.

Secondly, the heart rate training and the rest over the last couple weeks has helped. I just haven't done enough fast exercise. I could have done more in the taper, but beyond the physical break I really needed a mental break. I didn't want to workout any more!!! If I ever do another long course race again, I may alternate running workouts - one week tempo, the next week, repeats on the track. I think doing one of each of the intense running workouts during the same week would be too much, especially on top of cycling and swimming. The total length of a quality tempo or speed workout would be 10-13 miles each. Add that to a long run, and there is your 40 miles or more a week, easily. What it does reveal, is, how fit the pro athletes are! I know they can do it.

I bring these points up because I decided to do a tempo run tonight for the 5.6 mile loop. I started out and did the first mile at just over 6:20; I'll take that! Then I really tried to watch my heart rate. It wanted to go! I felt a little worse than I would have liked to at the 1 mile point, but that is what you get when you don't warm up properly!. I had raspy breathing, not sure if it was "out of shape at this pace" breathing or "just getting the cobwebs out." Probably the former!

I finished the run in 38:36, and kept it right in the bottom my estimated anaerobic threshold at 168 bpm average. It works out to be about 6:48 per mile, which is good, but I certainly couldn't maintain that pace 3-hours straight. Then again, off the bike, I doubt it will be anaerobic threshold slowing me down, it will be tired legs and nutrition, so strength and nutrition will play huge roles in the equation as well.

Just for kicks I compared the temperature and dewpoint to Kona's conditions at the similar time. In Houston it was 82 degrees, 79% humidity, and a heat index of 88. Kona was 82 degrees, 60 % humidity, and 85 degree heat index. So the conditions seem pretty similar.

That is it for now. One more day of class tomorrow!