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Thanks for the response. Since my foot injury in April, I’ve been trying to ease back into everything pretty cautiously. As well as doing the rehab exercises, of course. As long as the foot feels good later in the day, after a morning run, I’ll give myself permission to increase the duration by 5 minutes. I’m at 50 minutes for the weekly runs and 55 minutes on Saturday. Really conservative, but it’s working.
I’ve noticed that my foot recovery time is directly related to the intensity of the run. If it’s all easy, it pretty much feels great most of the time. If I’m doing zone 3, even the 30 minute test run, the foot is back to normal pretty quickly and I’m good for the next day. But if I’m doing the zone 4-5 runs, it takes longer to recover. I’ll normally end up having to do something else (other than running) the next day, and I’m find again the day after.
So maybe I could keep the hard days in the zone 3 area. Or maybe go to zone 4, but shorten the intervals. There might be a way to make this work until the foot is back to 100 percent.
I’ve noticed that RPE foundation runs are the slowest 1) when it’s the first run of the week and I was off the day before and 2) when I’ve done a hard run the day before. But heat makes a big difference in what the “easy” pace is for the day.
“LIKE” the article states…
Great article! Interesting that you mentioned erratic pacing. From one easy run to another, there’s a considerable variance in pace. But also within the run, let the article states.
Yikes, I hope not! I’m a happily married hetero man and was running with another guy. 🤣
For something like a 5K, I’m great running with someone else. My assessment is based on my last marathon. I trained alone and had no trouble with my goal pace during training. But I ended up running the marathon with a friend. Something was off and I couldn’t hit my power target. Well, I could have forced it, but I guarantee I would have burned out early. The only real difference was that I was running with someone else. My thought was that carrying on a conversation the whole time took some of my resources. But maybe there was some other reason that I wasn’t aware of.
I would say somewhere between zone 2 and zone X, depending on the individual.
I’ve found that doing anything different that what you’re used to requires some kind of adjustment. Maybe because your form is more efficient when you’re running your normal pace. I’m not sure about the actual reason, but I have found this to be the case.
You’re exactly right in that habits can be hard to break. For the first few runs I did without looking at heart rate, I hardly knew what to do with myself. It was like a security blanket had been taken away. But after a week or so, I found that I was starting to enjoy it. Some of the easy runs were in the upper part of zone 2. Some stayed entirely in zone 1. Regardless, the easy runs all felt appropriately easy.
Since I’m using Stryd, I’ll look from time to time, but not that often. Basically, I’m just trying to equate my perception of effort with a certain power range. Then, as I see the range starting to increase, I’ll retest.
As far as being harder to do harder runs after doing mostly easy (low HR) running, I would agree. Whenever I’ve spend a decent amount of time doing only easy running, I felt like I lost my faster gears. But doing just a few runs with some higher intensity mixed in, the faster gears always return pretty quickly.
Something like that. With a lower CP, all of the runs have been at an easier effort. I’m thinking that I was pushing too hard and getting less aerobic benefit, while also taking longer to recover.
Very interesting. I had no point of reference, but set it to 3 mph. The last couple of weeks, my easy run pace has averaged around 10:04/mile. So that’s really close.
I did my first uphill treadmill walking workout the other day. 15 percent incline. It was definitely interesting. Couldn’t zone out like I do on the stationary bike, otherwise I would probably have fallen off!
Even though I was going fairly slow, my heart rate was about the same as an easy run. And legs felt it more than with other forms of cross-training. Good workout and one I’ll have to do again.
Thanks David. Yeah, it pretty much sucked. But it didn’t take enough out of me that repeating the test next week should be an issue. So I’ll probably give it another try.
Interestingly, my Stryd auto CP still increased from this morning’s run. However, their (Stryd auto-CP and Steve Palladino) way of testing seems to result in a higher CP than 80/20, while prescribing runs at a lower percentage (70-80% of CP on easy runs, around 83% on long runs). The 80/20 zone 2, on the other hand, is 76-88% of CP. So I think the training intensity of both approaches is probably comparable, as long as you’re using the training program’s suggested testing protocol.
I hear you on pool running It’s not much fun. I’ll break it up into different intervals or set an alarm to beep every 5 minutes, just to keep from losing my mind. I’ve never tried uphill treadmill walking, but I’ll have to try it out on one of my non-running days.
RPE on a group run can be more difficult. Especially if you’re more competitive. If it’s just me, keeping the intensity at the appropriate level is rarely a problem. But if it’s a group run, it helps to use pace or power to make sure I’m not pushing too hard. At least initially. I’ll set a top end for my intensity. For example, I might want to keep it at or below 250 watts. As long as I’m in a good rhythm and it falls within these parameters, I’m good. But if my natural effort is above 250 watts, I’ll dial it back. When I pull back, I’ll pay attention to what RPE is and try to hold it there. Then, I’ll check periodically to make sure I’m more or less on target.
It worked out. The power target I had in mind was exactly where I ended up, and I don’t think I could have gone any faster today. Fitness level has definitely dropped with the injuries, but at least I’m back and healthy. Thanks for the input.