am) 8 miles in 50:28. 6:18 pace with an average HR of 153. This shows me that I still have some residual fatigue. I used my PE also and was able to compare HR to PE.. it was spot on as always.
pm) 8 miles- easier run tonight. I did do a little Uli-esque training.. as I don't completely disagree with Uli. Read the comments from the last couple of posts for context. Hudson talks about using both PE and HR.. which has been my point all along. Tonight I didn't wear my HR monitor but also never pushed faster than 6:00 mile pace. I surged for as long as I felt like up to what I think is Hudson's "moderate" effort? Moderate effort covers a range of about 1:00 in pace- so the idea is vague. I ended up getting in to a progression fartlek structure where I would ease way up at the start of each half mile then push to ~6:00 pace by the end, then ease up and repeat. Uli- part of what I do agree with you on is that eventually I would like to get to the point where I am able to train by feel and have it be effective. The HR monitor helps me to gauge my PE and to keep track of my progression in fitness. I also think that from a teaching/ learning standpoint in regards to this blog- it makes for more information that may be useful to runners.
I had Beth run a tough long run yesterday and she was able to send me the Garmin download from the workout. By seeing her run in the form of data points with HR vs. pace I will be able to better guide her to her goal. After 10 years of using a HR monitor I see patterns and useful information in terms of fitness and fatigue. Enough on that though! I enjoy your commentary.. we rarely learn anything from people that think the same as us.
Feeling great this morning! I took a 3 hour nap yesterday and then slept all night for the first time since I can recall. 11 total hours of sleep yesterday. I finished reading Brad Hudson's book last night and will be implementing some of his ideas in to my training program. The book focuses mostly on the self coached runner- and although he doesn't reinvent the running wheel, as he puts it- he does remind me of the more simpler concepts that I have surpassed in my own schedules. With coaching I am often reminded of how often the basics are over looked. Several years back an Ironman athlete of mine was racing his first Ironman and I had forgotten to tell him to put a warm shirt in his run special needs bag. He DNF'd at mile 20 of the run with hypothermia. Now a days I try to cover all of the bases and have athletes do the simplest of things in preparation for a race. Before Ironman Florida a couple of years ago I intentionally flatted one of my athletes tires in order to force her to change her tire- which she had never done. She finished 2nd over-all (professional) in the womens race, and although she didn't flat, I was confident that if she did flat- she would have still gotten 2nd. Changing a tire is the most basic of skills, and like recovery, hydration, listening to our bodies- sometimes we need to be reminded that they really are the most important aspects of our training. Hudson's book is my new 'bible' as it expands on the thoughts of my previous Yoda- Renato Canova (that rhymed).