Long Run Executed To Perfection... Almost

Saturdays are my long run days. Have always been. Unless there's a reason not to, this is what I do.

Today's plan called for a 9 mile run; 1 mile in Z1, 7.5 miles in Z2 and .5 mile in Z1.

"Z1" "Z2" are Heart Rate Zones. These have been predetermined. They have been programmed into my Garmin and with the use of a Heart Rate monitor, they're easy to navigate.

I have always had a difficult time keeping to those zones; always want to push it past those limits. I have worked long and hard on this. I have understood that there's a method to this madness.

At this point in my training, a Z2 equates to about a 9:20 mile. Today's blessing came in that I ran with three friends, Alison, Max and Lisa.They were all looking for the same pace.

When it was all said and done, the total mileage was 9.1, the average pace was 9:22. Average heart Rate according to Garmin was 1 bpm into Z3. I think I have to work on this!

Tomorrow's plan calls for an easy recovery 6 mile run. Let's see what "easy" brings.

Previous post:  "Day Off ~ Hot Yoga ~ A Few Things I've Already Learned

Day Off ~ Hot Yoga ~ A Few Things I've Already Learned

Here are a few things I've already learned during my two rounds of  Hot Yoga...

1). I learned that I will never be accidentally mistaken for Gumby. Yes, I know...Never say "never". In that case, it'll be a long time before I can proudly wear the nickname "Gumby". A. Very. Long. Time.

2). I learned that during "shavasana" (for you non-yogis, that's the time at the end of the class where you lay on your mat and chill)... and are you impressed yet? I learned what "shavasana" is! Anyhow, during "shavasana" you're really supposed to stay awake yet completely relaxed... this is hard to do. Time to take a quick nap!

3). I learned that the fact is that "yes" you can and will sweat a bucket!

4). I learned that trying to follow the instructor's lead is a dangerous proposition. Really! Who can twist like that?!

5). I learned that Lululemon is the brand of choice for the ladies and the guys are just happy with a pair of shorts from the deep discount rack at the local store.

6). I learned that if you get there early enough you can get an out of the way spot in the back of the studio. Near the side door. In case you need a quick escape.

7). I learned how long 60 minutes really are. Time does fly.

8). I learned that the "chair" pose is not really as easy as it looks.

9). I learned that you really need to be in a beginners mind when trying things for the first time. Do not compare yourself to others.

10). I learned that perfection should not be the goal, but effort and progression should be.

Namaste!

MCM Training Day No.11 ~ Intervals

For the record and before I go on... I hate intervals. I do 'em, because I understand their purpose. But I hate 'em. I'd rather run hills, all day long. Well, maybe not all day long.

With that being said, I made it to the high school track, in between severe weather warnings, for tonight's interval session. First a warm up: 5 min Z1, 5 min Z2. And then the fun: 6 X 1 min Z4 ~ 2 min Z1 and a 5 min Z1 cool down.

Somehow I ended with 7 intervals. Losing count is part of the deal.

Tomorrow I have a "rest" day but I'm considering Hot Yoga in the morning, This could be considered "rest", right?

MCM Training Day No.10 ~ Cross Train ~ Swim

On my cross training days, I have the option to bike or swim, today I chose to swim. First time back in the pool after surgery. As usual, but without regret, my swim was pitiful if not painful. Plan called for 40 minutes. Did manage to get in 1475 yds, give or take. I say this because I have come to realize that the Garmin Forerunner 920XT is not as reliable a "lap counter" as they make it out to be. Total swim time recorded; 46:53.

Swimming will help build and keep endurance, without the painful impact on the ol' joints. To do this, I have to make sure the heart is racing. Today it was!

Tomorrow will be a "pain" day: Intervals! After warm ups, 6 x 1 min in Z4 / 2 min Z1! Stat Tuned!