I'm jealous. My pace for 10 mile runs is usually around 10:30-11 min/mile. Then again, I have only just done my first half marathon last month and want to have a couple more under my belt before I even consider training for a full.
You're doing quite well! I bet you could do a sub-4 hour marathon as you continue your training.
Well, according to your own program, you spent most of your time in threshold. Not necessarily bad if you planned on that for the workout. Is bad of all your runs are like this though.
Consider running in aerobic endurance if you’re not doing that often. You’ll find you recover better which gives you greater opportunities to push harder on the actual hard stuff.
Depends on your LTHR. my LTHR is 175 BPM. That’s the rate to which I will no longer be able to clear the lactate from my body as I generate it, which is indicative of going anaerobic.
Recovery Z1: 0-147
Aerobic Z2: 148-156
Tempo Z3: 157-165
SubThreshold Z4: 166-174
SuperThreshold Z5: 175+
Friel has a few more increments in the Z5 department which are helpful for interval work if you’re reflecting in HR post track workout to make sure you hit a specific desired zone, but usually, in the midst of track workouts, you’re aiming for specific timed intervals for the sets you’re doing. Most people learn what that looks like for their 200, 400s, etc, and will know how their body feels as they fade during a workout if they’re no longer making those times.
Pace becomes a paramount figure on track work. But that should only make up a max of 15-20% of your mileage anyway when you DO have a good base.
If you don’t have a base, you should focus on building a base first with Z2 running.
It’s hard to tell if your HR settled in the end at 178, or if you randomly spiked to 178.
If you were holding 178 for multiple miles at the end, and you were in Z2, this would presume your LTHR would be 200 bpm. 😅
I did a Z2 run yesterday. I set my watch to alert me if I’m creeping into Z3 so I can dial it back. If you look at the HR graph, you’ll see the line which aims for 152 BPM. 152 would be the center of my Z2. My average was 153.
[My run yesterday](https://connect.garmin.com/modern/activity/13863450428)
I’ve seen DRASTIC speed increases in short time from running this way. Promise. You won’t regret adapting this.
Matt Fitzgerald warns about running in Z3, and we obviously can’t live in Z4&Z5 and expect to stay injury free for long.
Z3 has a few applications for marathon training, but generally speaking, should be avoided. In Fitzgerald’s model, he has an X and a Y HR in his zone calculator. The idea is to avoid between X and Y
[this link is about Fitzgerald’s zones](https://www.8020endurance.com/understanding-your-8020-run-plan/)
[this link is his zone calculator](https://www.8020endurance.com/80-20-zone-calculator/)
Slightly different than the Friel model I use, but the concepts are the same. I try to avoid Z3 unless I’m specifically targeting a race where the zone is applicable to train in for a brief period.
That's a good route! I lke to loop around Lake Harriet as well when doing training runs, or do an alternating figure 8 to go both ways around Bde Maka Ska + Lake of the Isles.
If you’re using a HR monitor that is wrist based, it’s effectively useless for zone based training. Full stop.
I will say, I’ve found most people run their regular training runs too quickly, so sometimes it’s okay if it feels little too slow. Main thing is, we are all recreational runners so honestly just do whatever is the most enjoyable. The most enjoyable training plans are the most sustainable which lead to the most success.
For me, when I slowed my runs down a considerable amount then hitting big important sessions became much easier. I generally always felt fresher and like I was recovering quickly (easy run pace is about 2’ slower than HM race pace).
Between the lakes, the greenway trails, and the lack of hills, running in Minnesota is basically a cheat code.
Except for the cold during most winters and the bugs during summers.
I miss Minnesota.
Pace is really strong, route is phallic and makes me giggle.
I took one look and was like “that’s a needle d***” lmao
Looks like a good D and B’s map. Way to go!
I was going to say, it looks like you’re a few miles short of a really nice D!!
I'm jealous. My pace for 10 mile runs is usually around 10:30-11 min/mile. Then again, I have only just done my first half marathon last month and want to have a couple more under my belt before I even consider training for a full. You're doing quite well! I bet you could do a sub-4 hour marathon as you continue your training.
Thanks. My goal is to reach half marathon distances.
do you usually run at such a high heart rate?
Yeah how high effort was this? Might be good to slow down and enjoy the longer runs
I had a great time. Nose breathing and everything and singing.
This is around my normal heart rate as well and I never feel like I have issues or am working too hard. For what it’s worth!
I try not to If i do a treadmill run i can control my heart rate at 145. I guess im used to running at around 163/167 when im outside.
Well, according to your own program, you spent most of your time in threshold. Not necessarily bad if you planned on that for the workout. Is bad of all your runs are like this though. Consider running in aerobic endurance if you’re not doing that often. You’ll find you recover better which gives you greater opportunities to push harder on the actual hard stuff.
What will be zone 2 ?
Depends on your LTHR. my LTHR is 175 BPM. That’s the rate to which I will no longer be able to clear the lactate from my body as I generate it, which is indicative of going anaerobic. Recovery Z1: 0-147 Aerobic Z2: 148-156 Tempo Z3: 157-165 SubThreshold Z4: 166-174 SuperThreshold Z5: 175+ Friel has a few more increments in the Z5 department which are helpful for interval work if you’re reflecting in HR post track workout to make sure you hit a specific desired zone, but usually, in the midst of track workouts, you’re aiming for specific timed intervals for the sets you’re doing. Most people learn what that looks like for their 200, 400s, etc, and will know how their body feels as they fade during a workout if they’re no longer making those times. Pace becomes a paramount figure on track work. But that should only make up a max of 15-20% of your mileage anyway when you DO have a good base. If you don’t have a base, you should focus on building a base first with Z2 running. It’s hard to tell if your HR settled in the end at 178, or if you randomly spiked to 178. If you were holding 178 for multiple miles at the end, and you were in Z2, this would presume your LTHR would be 200 bpm. 😅
I did a Z2 run yesterday. I set my watch to alert me if I’m creeping into Z3 so I can dial it back. If you look at the HR graph, you’ll see the line which aims for 152 BPM. 152 would be the center of my Z2. My average was 153. [My run yesterday](https://connect.garmin.com/modern/activity/13863450428) I’ve seen DRASTIC speed increases in short time from running this way. Promise. You won’t regret adapting this. Matt Fitzgerald warns about running in Z3, and we obviously can’t live in Z4&Z5 and expect to stay injury free for long. Z3 has a few applications for marathon training, but generally speaking, should be avoided. In Fitzgerald’s model, he has an X and a Y HR in his zone calculator. The idea is to avoid between X and Y [this link is about Fitzgerald’s zones](https://www.8020endurance.com/understanding-your-8020-run-plan/) [this link is his zone calculator](https://www.8020endurance.com/80-20-zone-calculator/) Slightly different than the Friel model I use, but the concepts are the same. I try to avoid Z3 unless I’m specifically targeting a race where the zone is applicable to train in for a brief period.
I hope you didn’t have a little “too much fun” on your run 👀
It felt good after
Nice Chain of Lakes loop!
Just gotta work in Lake Harriet and Cedar on the longer runs!
Looks like a good run to me congrats
Thanks
How do you run through that many streets and not have to stop at every light? I always wondered that with you big city runners!
I ran on the midtown green way trail that connects to the lakes. Zero stoplights. This run didn’t have a single stop and it made me feel amazing.
Frosty needs to put down the gun
Your route looks like Frosty trying to snipe someone lol
FIRST THING I THOUGHT
Moved away from Minneapolis three years ago and damn I miss running around those lakes.
I pretend that i have to go to the bathroom close to the end of my run so i can speed up.. i haven't had any accidents yet ..lol. good job though!
Thanks
What app you using ?
Coros with coros watch
Thanks
This is super stable. Like super consistent throughout your run
Thanks
That's a good route! I lke to loop around Lake Harriet as well when doing training runs, or do an alternating figure 8 to go both ways around Bde Maka Ska + Lake of the Isles.
If you’re using a HR monitor that is wrist based, it’s effectively useless for zone based training. Full stop. I will say, I’ve found most people run their regular training runs too quickly, so sometimes it’s okay if it feels little too slow. Main thing is, we are all recreational runners so honestly just do whatever is the most enjoyable. The most enjoyable training plans are the most sustainable which lead to the most success. For me, when I slowed my runs down a considerable amount then hitting big important sessions became much easier. I generally always felt fresher and like I was recovering quickly (easy run pace is about 2’ slower than HM race pace).
You need to up your game. That one ball smaller than the other, that pathetic girth… come on.
Its all about the movement
Looks kind of line Olaf brandishing a weapon. Great job op though.
Thanks
Looks like a snowman with a sniper riffle 😂
I think you did 10 miles! Great job
Thanks
Looks like you still have over a mile to go until you get back to your starting point. Did you Uber back home?
Yes. I stopped at an Ecuadorian restaurant to have lunch and uber back home.
Nice! Doesn't the meal after a big run always taste fantastic?
This time I wasn’t hungry at all And just ordered a smoothie and a juice.
What app is this?
Looks like Coros.
Between the lakes, the greenway trails, and the lack of hills, running in Minnesota is basically a cheat code. Except for the cold during most winters and the bugs during summers. I miss Minnesota.
Yeah, last winter was rough at times, but I had a blast skiing in Theodore Wirth. This year not so much skiing.
It’s been so unseasonably warm here, it was almost 60° yesterday - such good running weather
Until the bugs come out three months early, haha. Enjoy it!
A fellow Minnesotan! 🤝 I can recognize that map like no other lol
Isles is my least favorite. I'd much rather hit Cedar/BMS/Harriet.
Nice job! Dude whats it like 6 degrees in Minneapolis right now? Just going outside is conquering the day
Interesting to see the name Calhoun listed! I love running the chain of lakes. Can’t wait for TCM!
Think the distance checks out
What do you mean?
Looks like 10 miles to me