Daily Log 16 March 2011 – Morning Run

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I’m going to try to work out twice a day this week and see how that feels like so this morning I went for a run. It was raining quite heavily outside which the run more enjoyable. I feel like a little kid. I warmed up by walking this morning before I started to gently go from 60% to 65% to 70% MHR until I settled on 75% MHR. This MHR stuff really works. I’ve pretty much given up on training at high levels of intensity, preferring instead to train at medium levels (70%-80% MHR) but do so for longer period. 5 months ago I thought that I had to train and run as fast as I can in order to, well, get faster. But I believe that this is now a flawed strategy. Train Slower to run faster.

Today was a 5km run and done at an average of 77% MHR which is on the high side of the medium effort and I am trying very hard not to go beyond 80% MHR. I also focussed a lot on my POSE Method running technique. Kicking and lifting the legs is an important part of maintaining the POSE form. My problem is that when I start to kick and lift faster and higher. My heart rate shoots up.

This is going to take a long time in order for me to maintain the POSE form at this low effort and low speed. But what else have I got to do eh? I am still dreaming of being able to run a 30 minute 5km at 80% effort and this is what it takes to do it.

Another thing I paid attention to is my cadence or stride pace. I have a very low cadence which contributes to my slow speed. If I want to run faster at the same heart rate, my body and brain needs to learn to have a higher cadence and be efficient about doing it.

Let’s see what happens in the next few months.

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