Day 229, 136 To Go

August 17, 2013

I got my run out of the way early today.  I figure I will be sweating it out hard tomorrow so it is a good idea to work out early.  This is always a good idea, but sometimes, I just can't get out there until after 7pm.  That means I have only about 12 hours between workouts and I prefer not to do that.

I did my hard workout on Thursday, so today, I feel pretty good.  As you may recall, I recorded my 5k time, even if it wasn't completely accurate since I didn't warm up.  However, I can probably use that to figure out my pace for a VO2 max workout.  This brings me to rule #22 from The 25 Golden Rules of Running from Runner's World magazine.

22. The Speedwork-Pace Rule 
The most effective pace for VO2-max interval training is about 20 seconds faster per mile than your 5-K race pace.

The best way to increase your aerobic capacity and long-distance speed is through VO2-max interval training. A pioneer of VO2-max training is Jack Daniels, Ph.D., coach at the Center for High Altitude Training in Flagstaff, Arizona. "By stressing your aerobic system," he says, "this pace optimizes the volume of blood that's pumped and the amount of oxygen that your muscle fibers can use."

The Exception: The exact pace is closer to 10 seconds faster per mile than 5-K race pace for fast runners, and 30 seconds faster per mile for slower runners.

So, how do you figure out your 5k pace if you have never run a 5k?  Should you use your last 5k even if it were a year or two ago?  Should you use your desired 5k pace instead of your actual pace?  These are all questions you may have.

The answers are easy:

1) If you have never run a 5k, what the hell are you waiting for?  Sing up already!  If you don't want to, just do a nice warm up and run a 5k.  Make sure you are nice and rested and your legs are fresh so you can get a good time.

2) No, you should not use your 5k time if it was a long time ago.  For one, you may be faster now.  Or, you may be slower.  Either way, you want to get the time that best represents your current fitness

3) No, do not use your desired 5k pace.  That would cause you to go too fast in your intervals and you would over train yourself

I am pretty sure I have run too fast in some of my intervals and I have felt the negative effects of that.  So, I am going to use my recent 5k time, minus maybe a minute (since I didn't warm up) and try to use that pace for my V02-max training.

Here are my numbers:

Time: 25:00

Distance: 2.94 miles

Pace: 8:30/m

Max Pace: 7:49/m

Calories: 344
Avg HR: 144

Max HR: 161

Was a fun run today.  I felt good and ran nice and easy.  Looking forward to a hard workout tomorrow!  Later folks!

Run for Life!!