M|Welsh Design

Chilly trail run with some wind…but overall good run…stopped a number of times–have’nt run in a week..

River Trail Valley Forge Park

[Update] VO2 I just learned what that was and how it relates to my performance…a little late and probably obvious but…

You can’t run, or at least I can’t, a marathon at your VO2 Max…mine is as stated below…aah now it all makes sense. More on the VO2 calculation…

In my case 8:33 to 9:00 miles is in that MAx range and my ideal is btw 126-144bpm for the record I have been averaging

http://upload.wikimedia.org/wikipedia/commons/a/ad/Exercise_zones.png

As i have learned about myself…I can do almost anything I put my mind to…however there are smarter ways to approach shit…

My heart rate from the chicago marathon…note the first hour my HR was in the red zone over 160bpm for more than an hour…never never again will i ever force myself to burn up 70 mins of max heart rate running especially when the average temps are rising toward 82 degrees in the next 2 hours…I suffered terrible cramping and it turns out that my physiology had not trained over the last 9 mos this way so FAIL…did i finish a marathon YES did i enjoy it like i enjoyed my last 20 miler in september shit no…lesson…run as you train…i did not train this way nor will i succeed running this way…ever. So never again, live and learn.

the first 9-10 miles run overclocked my heart which effectively ruined the rest of the marathon….heart rate after heart rate recorded over the last year tells the story…next time i will listen to my heart rate very carefully and not force myself and have a good run.

How not to manage my heart rate...overclocked my heart rate in the first hour blew my whole marathon

http://mwelsh.com/e/2010-10-16_2004.png

By contrast the run below was ‘fun’ and i felt good after and during and still worked hard and temps at the end of the run were closer to the temps in the middle of the marathon.

This is my heart rate over 3.5 hours during my last long run 20

Tempo run thru valley forge park in the rain barefoot shoes.

This is a tempo run thru valley forge park avg hr 146bpm

8:41 min/mi for almost 8 miles below note the heart rate balance

This is a tempo run 7.28mile run at tempo speeds and i felt great at the end note the heart rates....effin idiot i am

This is a 14 miler a great run with hills and no heavy heart rate burn up front…

14 miler normal heart rate and plenty of elevation.

http://philadelphia.competitor.com/features/finishlinereplay/
enter bib number 12227

Some notes on my run:

• Did about the same as last half marathon in May
• Prepared less, due in part to a bought with plantar faciitis
• Ran long runs on weekends loosely following the higdon chart
• used inserts
• Started the p90x workout program 5+ weeks ago and stuck to it so far
• No diet changes.
• Ran a little slow pace due to some heel pain before the race that didnt get any better
• Had a couple more miles in me I think
• Sprinted through the 10 mi mark to beat slightly my broad street time

What I need to do to go faster

• track work
• loose weight
• finish p90
• more runs for slightly longer that 5mi during the week.
• and race in 5ks for lower splits and faster mile times

http://connect.garmin.com/activity/12612217

Got in 4.4 early and had little soreness an pace was hideous but grindin it out.

http://trail.motionbased.com/trail/player/8467670

http://trail.motionbased.com/trail/player/8301957

Chart of run elevation

Pace from a run in early April

http://trail.motionbased.com/trail/player/8283732

This was a nice early morning run, good distance and ok hills. The run through the park is flat and beautiful in the morning.