In the morning time

What a wonderful perfect morning it is out there! My running worked well today. While the tide is still a bit to high, I managed an easy run for 80 minutes. While I am increading the duration I want to make sure I stick to below a heartrate of 144. Today I cheated and did the full recommended 15 minutes of warmup walking and it helped to keep it low for the rest of the run. It did ‘spike’ a couple of times, but it is getting much better.

wp-1463468224010.png

I also went into the sea for the first time this year. Only up to my knees, but let me tell you I think I am on to a whole new different meaning of a cool down.

If I get through this increase in duration without elevated resting heartrate I can truly be proud of what I have achieved. Then I will be running 3 times 40 minutes (Monday/Wednesday/Friday) per week, twice for 80 minutes (Tuesday and Thursday) and 2 hours on Saturdays. I do throw in a rest week every 4th week reducing the duration or not run for 6 days per week.

13 Comments

  1. Wow that’s a lot of running. But great that your average was low and you only peaked above 144 a couple of times. I love your beautiful morning picture – I bet the sea was freezing๐Ÿ˜†๐Ÿ˜†๐Ÿ˜†

    Liked by 1 person

    Reply

  2. Probably a silly question here, but when your heart rate spikes, does that mean you’re running too fast? So you slow down your run to get your HR back to where you want it? (I’ve never trained by HR, so this is all very fascinating and new to me) ๐Ÿ˜€

    Liked by 1 person

    Reply

    1. It is quite fascinating. It doesn’t aleays mean I am running too fast. Today I remember 3 spikes. First spike was because it got too hot and I removed 1 layer while continuing to run … second was because there was a wave and my feat nearly got soaked so I had a little scare lol. Last time was around the one hour and 10 minutes point and that was actually weird … like something shifting and I had to walk for a bit until it was back at around 139. Just a couple of seconds though. I know if I don’t warmup properly it will spike like crazy early without me running too fast. I guess that is the shock.

      Liked by 1 person

      Reply

      1. Oh, very interesting. For your warmup, what is your target HR? (I’m kind of thinking that if I did an appropriate warmup such as that, then my first mile or two wouldn’t suck so much, lol)

        Liked by 1 person

      2. It is not so much a target heart rate than duration. I now seem to need at least 12 to 15 minutes of gradually walking faster. Walking up a hill helps as well. I don’t stretch though so I guess it is a fair trade.

        Liked by 1 person

  3. To get faster, as you get to a lower BMI and a lower body fat percentage, you will continue to get faster. If you don’t, nothing else will work, cart before the horse so to speak.
    Second, add hills and elevation changes to get your legs stronger.
    Third, you need to get to where you can run the whole distance without walking, maybe a steadier pace, otherwise, you can’t really call yourself slow.
    Finally, assuming you work on the first three tactics, you have to train to run faster. Maybe go all out on you first km, then reduce to your regular pace for the rest of the run.
    Talk to your physician about this first though, in case you have any health issues.

    Peace be the Botendaddy

    Liked by 1 person

    Reply

      1. I only replied so short because I was on my miniature phone. Love that you share your knowledge ๐Ÿ˜€ looked briefly at your blog as well, but super busy right now! Did you ever try low heart rate training to speed up?

        Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s