Brooklyn Bridge to Battery City Park to Brooklyn Bridge
Description:
Aerobic conditioning
Conditions:
30 degrees F, Snowing, ½ to 1 inch compressed snow on the ground
Details:
After reading my last post, Mika, my unofficial coach, suggested that I learn about aerobic conditioning. Thus I read a couple of webpages and decided that my zone for healthy aerobic conditioning was 144 to 155 bpm. Thus, this run whenever I got my heart rate up too high, I slowed down. When I got too low, I sped up. Notice the difference between the Heart Rate readings on his run versus the one from 6 days ago:
19 January 2009: Zone Aerobic Run
13 January 19, 2009: Typical Training Run
With the ‘new’ type of running – very ‘slow’ with a strong constant pace and aerobic conditions – it feels/appears that I can run forever. That’s the idea of these types of conditioning runs. I’m not convinced of what to do next as I’ve read conflicting things about when one can add speed work to the mix. My sense is that I will keep running in this zone for the bulk of my running with a fast workout thrown in.
I hope that this enables me to take up the speed of my regular running as I was struggling to increase my pace and always seemed to get zapped out – experiencing slowly decreasing per mile times in later miles of the run.
All of this is fairly obvious to the exercise physiologists of the world, but I just hadn’t realized the extent to which I’d succumbed to my couch potato lifestyle!
Note how the times of my later miles do not decrease as they typically do on longer runs – this is how I know that I’m in my aerobic zone:
Mile Speed Dist from Start
1. A 10:58 1.0
2. A 8:56 2.0
3. A 8:32 3.0
4. A 9:11 4.0
5. A 9:57 5.0
6. A 9:01 6.0
7. A 9:45 7.0
1 13:47 7.1
Finally I picked a great time to start this type of training as running for speed on a slick, snow and ice covered roadway isn’t a good idea. As it turned out, this was a wonderful way to spend the last two hours of light on a Monday afternoon!
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