I only made it out for one run this week, on Sunday. I had a bit of a dicky stomach during the week and running was out of the question.
But this minor illness got me thinking about easy zone training as something that I could potentially do when I'm ill. Or even when I'm not ill, it'd probably be good for me to ease off a litle.
I mean see below for my latest easy 5K and my last 10K, I am a shameless zone 4 runner as standard, and with the 10K that was mainly in zone 5, that was mainly the hills.
NB I do always feel fine after every run, and this is just my normal pace, I don't feel like I am pushing myself particularly hard, obviously I am pushing, but not maxing.
But I am also aware that running in lower heart rate zones can potentially boost one's base running speed meaning one can run at a faster pace while maintaining a lower HR, and this stacks for the higher ranges.
Also it means one gets to just go out for an enjoyable pootle more often, characterised by run-walks more than proper running.
What are my Zones...
Well I get different data based on the standard calculation or what Garmin tells me....
The standard calculation is.....
Max HR = 220 minus my age = 170.
Zone 2 - 60-70% = 102 BPM to 119 BPM
Zone 3 = 70-80% = 119 BPM TO 136 BPM
Zone 4 = 80%-90% = 136 BPM to 153 BPM
But Garmin gives me different figures, I think higher because my VO2MAX age is in the mid 20s, not 50s, so I'm going with that....
| Zone | Standard age BPM | Garmin BPM |
|---|---|---|
| Zone 2 | 102-119 | 112-129 |
| Zone 3 | 119-136 | 130-148 |
| Zone 4 | 136-153 | 149-166 |
| Zone 5 | 153-170 | 166 - Max |
To be honest if I want to run, even on the flat, I have to stick with the higher figures for a zone 3 run... I'd probably be walking for 50% of the run if I was going to try the standard.....
Last two runs...
Usually I am a LOT over zone 3....
Sunday's 5K...
I took this fairly easy and I'm only 22% in Zone 3, and even here 14% in zone 5!
And my last 10K
(Oops!)
I mean is that irresponsible...? It is a pretty standard run for me, but even so that 49% in zone 5 that's a lot.
I should try Zone 3 more....
I mean I don't think I've got anything to lose by taking it easy for the coming week. I think I'll head out maybe even every day this week and just do some gentle runs, slow it down, stick to 5K, and just take it easy.
It's good to mix it up, after all, and I mean I could do say 3K easy and then intervals for the final 2K.
At the end of the day I think it's time for a change towards more lower zone easy run training, and I want to get out for more runs, so this makes total sense!
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Zone 3 seems good for me :)
I just find it hard to run that slow!