am) Up before the sun to get a run before Jo went to work. I was dreaming when my alarm went off.. something about asking to borrow a clean shirt from someone but they only had really tight half shirts. Pretty sure that has something to do with an internal conflict of some sort. (ha)
12 miles- in 1:15 with an average HR of 144. I've done a ton of reading in regards to the need to run a certain pace in order to benefit marathon specific endurance. This is marathon specific, not Ironman so the pace needs to be 'hotter' in relation to lactate threshold. Triathletes remember- an open marathon is a similar intensity to somewhere between an Olympic distance race and a half Ironman.
The paces that I have found to be the most relevant are 80% up to 103%. These are recommended intensities to train at. Keep in mind these are based on ideal conditions, flat course, no wind, cool weather... all reasons to use a HR monitor! Today I wanted to do a run at 80% of my (estimated) lactate threshold pace per mile to see where my HR fell. As you can see I ran 6:15 pace for 12 miles at an average HR of 144. And that's about all I can tell you- I am not experienced enough to really be able to tell you what that means and I can just about guarantee that there is little to no information out there on this subject. Runners are checkers players.. But- I will be trying my best to pay more attention to these 2 numbers and their relation to my fitness. What I am suspecting is that 6:15 pace is not 80% of my LT.. it is a lower percentage (I may be underestimating my LT pace).
N) At the gym- 6 miles on the AMT (Adaptive Motion Trainer) which totally kicks butt. This thing blows anything else away in terms of cross training for running. You can come very close to running with a natural stride but there is resistance through the entire range of motion. Brilliant. This was harder than the morning 12 miler.
Then 45:00 (6 miles) aqua-jogging.
I always have a hard time calling this mileage- but I do because it has a specific purpose to my goals. The AMT was harder than running.
Then 45:00 in the dry sauna with massage. At 30:00 my HR was at 145... after 45:00 I felt like I had run a 5k.