Today's was a good run. I felt better than on Wednesday. It is the same distance - 10K. However, humidity was slightly less and there was a mild breeze. I was also wearing a 'sleeveless' or singlet which helped evaporation better. That helped how I felt during the run.
The biggest reason I ran feeling better and finished better than on Wednesday was that I ran a bit easier today. I do a bit of interval training on Wednesdays. That involves pushing myself to a fast pace every so often, and then coming down to an easy pace before picking up pace again. At the fast pace my perceived effort is close to what feels like 'very hard' or close to it. I won't be able to sustain it for a long duration. Of course, this is subjective and will vary from person to person. I try to split these hard-easy intervals in 20-80 proportions approximately. Because the course is hilly with only one moderate stretch that is somewhat flat, even the easy parts of the runs after a hard part is more like hard. Today's run in contrast is at a level I feel it is 'hard' or above 'moderately hard'. But that level of exertion was maintained throughout the run because it is a sustainable level of effort, unlike Wednesday's interval runs.
There is a ton of literature out there on at what pace and difficulty level one should run. A lot of them talking in terms of percentage of your maximal heart rate - things like 70-80% of the maximal heart rate or around 50% and so on. There is a simple formula as a general guideline for what should be your maximal heart rate - the rate at which your heart can beat when you are pushed to your highest physical exertion level. That is 220 - your age. So if you are 35, your maximal rate is 185. If you are 45 then it would be 175. Your hardest workout or run should cause your heart to pump 70-80% of that rate for optimal training. Alternatively, you can actually measure your maximal heart rate by running up a hill. Note that number, run down the hill and go back up - it may be harder this time and measure your heart rate again. Repeat until you think you've got it. Then during your runs you can use a heart rate monitor or the new sports watches to actually monitor at what rate you are pumping..
I find these methods cumbersome for me. The investment and close monitoring is probably more justifiable when your goal changes to racing at certain challenging paces or when you are into competition. I use an easier method that depends on how we actually feel. Without getting too much into the details, if you run at a pace where you can comfortably have a conversation then you are running at an easy pace. Now, that doesn't sound too technical, does it? Most of your runs should be at this pace. Apparently, most people have difficulty running at a slower pace! So make sure when you think are running easy, you are actually running easy. Talk to your partner if you are running with someone. If you run alone like me, try to recite a paragraph that you remember or the national pledge or something just to check you are at that level. When I run at hard or moderately hard pace, it will have the feeling that it is possible to have a conversation with someone, but it will be hard. At that rate, your breathing will be hard, you can feel your heart pumping but not too hard and overall you will feel you are working hard, but there is a heightened awareness of your rate of breathing and your foot strikes and your arm swings, and how the whole body is going through a coordinated sequence of actions - or more like a loco engine running or an orchestra playing - you get the idea. The technical term for this method of regulating or monitoring your running is called, not surprisingly, 'Perceived Rate of Exertion':-)
Today's run was mostly at the rate where the feeling is 'it is possible to talk to someone, but it will be hard'. At that level I am pushing myself just hard enough that it feels like a good pace, and that I can keep running without slowing down. Of course, to maintain that same level of exertion you may have to slow down when you go up hill, and may speed up a bit downhill. I ran a bit slower on the easier miles compared to Wednesday, but turned out running a bit faster on the harder sections - overall feeling a bit fresher and even ended up shaving about 25 seconds off Wednesday's time! If you are in the habit of running harder, try running easier. You may like it!
As we have a holiday today, I spent some extra time doing stretches. A nice shower after. Feels great!
The biggest reason I ran feeling better and finished better than on Wednesday was that I ran a bit easier today. I do a bit of interval training on Wednesdays. That involves pushing myself to a fast pace every so often, and then coming down to an easy pace before picking up pace again. At the fast pace my perceived effort is close to what feels like 'very hard' or close to it. I won't be able to sustain it for a long duration. Of course, this is subjective and will vary from person to person. I try to split these hard-easy intervals in 20-80 proportions approximately. Because the course is hilly with only one moderate stretch that is somewhat flat, even the easy parts of the runs after a hard part is more like hard. Today's run in contrast is at a level I feel it is 'hard' or above 'moderately hard'. But that level of exertion was maintained throughout the run because it is a sustainable level of effort, unlike Wednesday's interval runs.
There is a ton of literature out there on at what pace and difficulty level one should run. A lot of them talking in terms of percentage of your maximal heart rate - things like 70-80% of the maximal heart rate or around 50% and so on. There is a simple formula as a general guideline for what should be your maximal heart rate - the rate at which your heart can beat when you are pushed to your highest physical exertion level. That is 220 - your age. So if you are 35, your maximal rate is 185. If you are 45 then it would be 175. Your hardest workout or run should cause your heart to pump 70-80% of that rate for optimal training. Alternatively, you can actually measure your maximal heart rate by running up a hill. Note that number, run down the hill and go back up - it may be harder this time and measure your heart rate again. Repeat until you think you've got it. Then during your runs you can use a heart rate monitor or the new sports watches to actually monitor at what rate you are pumping..
I find these methods cumbersome for me. The investment and close monitoring is probably more justifiable when your goal changes to racing at certain challenging paces or when you are into competition. I use an easier method that depends on how we actually feel. Without getting too much into the details, if you run at a pace where you can comfortably have a conversation then you are running at an easy pace. Now, that doesn't sound too technical, does it? Most of your runs should be at this pace. Apparently, most people have difficulty running at a slower pace! So make sure when you think are running easy, you are actually running easy. Talk to your partner if you are running with someone. If you run alone like me, try to recite a paragraph that you remember or the national pledge or something just to check you are at that level. When I run at hard or moderately hard pace, it will have the feeling that it is possible to have a conversation with someone, but it will be hard. At that rate, your breathing will be hard, you can feel your heart pumping but not too hard and overall you will feel you are working hard, but there is a heightened awareness of your rate of breathing and your foot strikes and your arm swings, and how the whole body is going through a coordinated sequence of actions - or more like a loco engine running or an orchestra playing - you get the idea. The technical term for this method of regulating or monitoring your running is called, not surprisingly, 'Perceived Rate of Exertion':-)
Today's run was mostly at the rate where the feeling is 'it is possible to talk to someone, but it will be hard'. At that level I am pushing myself just hard enough that it feels like a good pace, and that I can keep running without slowing down. Of course, to maintain that same level of exertion you may have to slow down when you go up hill, and may speed up a bit downhill. I ran a bit slower on the easier miles compared to Wednesday, but turned out running a bit faster on the harder sections - overall feeling a bit fresher and even ended up shaving about 25 seconds off Wednesday's time! If you are in the habit of running harder, try running easier. You may like it!
As we have a holiday today, I spent some extra time doing stretches. A nice shower after. Feels great!
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