Wednesday, January 4, 2012

Steady State Heart Rates

This morning I had the on of getting in an early base phase steady state run. Today would be my second of this type. I have been reading some training plans and one misconception on the Aurther Lydiard system in the north American continents was the base phase. Specifically the 100 mile week idea. Yes, the system calls for one to reach at least 100 mile weeks but those weeks are not just repeated at slow shuffles. The plan calls for one or two runs a week at a pace that coach Greg McMillan refers to as "steady state". This pace is roughly 15 seconds per mile slower than 1/2 marathon pace. I have taken my marathon pace and subtracted 10-15 seconds and that is usually close. I am starting to add one of these runs per week to my medium distance runs and hope to have it worked in twice a week at the end of the month. The time is started at 20 minutes and then 10 minutes is added each week. I have done these workouts in years past and they really work well. Greg McMilan wrote an article in reference to this topic but I have forgotten where I found it. Sould be on the WWW someplace. So, my overal time was near a hour with 20 minutes at 6:10 pace. This early in the build up I am content with this pace and will adjust over the next week or so. Soon, these runs should be near 5:45 pace, as I hope to run my marathon in April at 6:00 pace. I am not ready for that pace today as the quicker pace would take away from the purpose. I've always said, "just because you can run faster in training doesn't mean you should."

 Totals: 59:00 8.5 miles 20 minutes at ~6:10 pace

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