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:
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.