This typical Saturday route starts out with a half mile uphill, then levels out on the canal for more distance than most people need. The Phoenix canal system goes for miles and miles East and West, mostly in one mile segments divided by major cross streets that are designed to scare the living shit out of scampering runners. Since I almost always do an out and back route, the run ends on that same half mile going downhill, which really helps with pacing and the psychological delayed-gratification feeling of finishing fast.
I am also monitoring my Heart Rate (HR) again because I'm trying to identify zones of running effort. If your telescope is strong enough to see the graph above, you can see a HR of low to mid 140's for the first 4 miles then up to around 160 for the last three miles. These zones are different for different people depending on a lot of factors. My 160 will almost never be the same as your 160. Without going into too much detail, these numbers can be used to identify zones of perceived effort. They can be used for a lot more than that, but I'm sticking to perceived effort for now. For me right now in my life, a HR below 150 is an easy rate where I can continue for a long time and hold a conversation with another person (real or imagined) or a 1 year old labrador retriever. On a percentage scale, 100% is my all out run-for-your-life can't do anything but get away from the Boogieman, and 60% is my conversational long run pace. So I would say that the 160 was probably near the 80-85% zone. I could maybe continue at that pace for about 5 miles or so. The more I track HR, the more accurate and precise these measures will become, until I cross-over into data overload and then I put it away for a while.
"I would be very interested in testing and positively reviewing a brand new Garmin Forerunner 910XT multi-sport trainer", he gratuitously asserted to the Google digital marketing Venus FlyTrap.
|Beautiful! Just beautiful!!|