running

+10% and the new easy

Finally recovery week is over and I decided to do a 10% increase this week. This will have me running 44 minutes on my easy days (Mo/We/Fr), 88 on Tuesdays and Thursdays and 132 minutes on Saturdays. While I get used to it, I will try and only run at or below my target heart rate. Once this gets easy I’ll switch back to 80/20.

Today’s run was fantastic. Let me tell you about it. Weather is perfect at the moment – not warm or humid at all, the air clear, clean and fresh. The sea was nearly still and the clouds and everything … just … perfect:

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The weather and beautiful area isn’t the only perfect thing. Last week I had found the perfect music to work on increasing my cadence, but it turned out I had done the math wrong. After reading something completely unrelated about brain waves over the weekend I realized that 60 bpm wasn’t just perfect for the brain … it can also be multiplied by 3 and we get the magic 180! Now everyone that is laughing right now, you could have told me! … anyhow … after realizing this over the weekend I got the classical music back out and it just works!

Not that my cadence was now magically at 180 … sorry no. It was 159 however it felt easy! Now it gets a bit more complicated … stay with me. I also mentioned before that I got faster at my existing heart rate. The faster wasn’t yet comfortable and I was working on making this easier. Today it both came together and my cadence is at least improving and my new 8:35 average beach pace feels easy.

With this and my new increase in duration I’ll be clocking in a 5k on every easy day … the week before recovery week I ran 44k in one week. I am curious how things play out and if I can actually manage to run at my new easy pace for the rest of the week.

15 thoughts on “+10% and the new easy”

  1. What a lovely picture. I’ve been meaning to ask you about your heart rate training – my new watch does heart rate and I was shocked to see mine rises to 180bpm during exercise! What’s the science behind how you train using yours?

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      1. I thought I’d dodged the rain – didn’t :p I suppose as I’m off work I have absolutely no excuse to get up early one of these days ….

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  2. OMG!!!! SRG your photos are amazing! as for your analytics well, the mind boggles… I’m just NEVER going to get anywhere unless i get a bloody coach… hey wanna swop coaching for graphics? you need Graphics? *winks*
    Good work girl! keep going you are amazing!!!!

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    1. I need graphics indeed always! Like a chocolateholic, but with pixels. I am actually planning a virtual blogoversary party where I need a virtual vegan cake! But it’s already on Sunday and no one knows about it 😭 because I didn’t create an invitation! … and there are all those recipes … so mail me and maybe we can figure out your analytics and my party troubles.

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      1. omg an invite and virtual vegan cake? you have my creative mind in a spin!!! 🙂 the blog decorations are invading my thought process! *lol*

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  3. You do so well, I’m in total awe! And that scenery, just gorgeous! So you have a blogiversary coming up?! That’s super exciting!! Because I, too, like virtual vegan cake, hint, hint!! 😀

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