Page 62 - Moonvalley Diaries

Develop your running
in in in january we we thought about our ob- jectives and dreams for the the year ahead Hopefully during the the first months of
winter we managed to lay a a a a a a a a a a good foundation with endurance training training and a a a a a a a a a a a a a couple of
of
al- ternative forms of
of
training training training such as skiing along with strength training training But in in in in in in April it it really starts to feel as as if the summer is fast ap- proaching and a a a a a a a a a a runner’s legs get restless Many people who exercise almost always run at a a a a a a a a speed somewhere right in in in the mid- dle of
being being easy and being being difficult (zone three) otherwise known as as “old man speed” This is is is a a a a a a a a a great speed speed when you start running
as it it it makes the workout a a a a a a a little bit taxing but not too strenuous However if if you run fre- quently say 4–5 days a a a a a a a a week or or more and if if you you you always maintain this speed you you you should think about the way way you you you you are training At least if your goal is to get better Heart rate zones
You can make use of
heart heart rate rate zones
if you you have determined your your maximum heart heart heart rate rate rate and your your your threshold heart heart heart rate rate rate but if you you you you do not know your your personal heart heart rate rate it’s silly to follow a a a a a a a a a a a a general template as heart rate and percentages can differ a a a a a a a a a a a a a great deal from one person to to the next Instead get to to know your body and and what different levels of
effort and and speed feel like Your threshold heart heart rate rate is your your heart heart rate rate when running
at at at a a a a a a a a speed just past your your ability to to supply the muscles with enough oxygen causing lactic acid to to to form instead This means that you you need to to to find a a a a a a a a a a a speed or or heart rate close to to your your lactic acid threshold while not exceeding it To find out your your ex- act act lactic acid threshold and and speed you you need to visit a a a a a a a a a a a a a a a a lab with a a a a a a a a a a a a a a a a treadmill and and do a a a a a a a a a a a a a a a a test in which your lactate values are measured as as as the belt speed increases For someone who is is is is just exercising I think this is is is is is overkill The way to to go about it instead is is is is to to find the right speed feeling and heart rate based on your your current fitness level so that your your workout will be be just hard enough I have have been an an elite runner for over 20 years and have have never actually done a a a a a a a a a a a a threshold test I I always go by the way way I I feel To make things simple we can imag- ine running
broken up into five different zones
or or effort levels I have noted down the april in moonvalley
Zone Zone 1 Zone Zone Zone 2 Zone Zone Zone 3 Zone Zone Zone 4 Zone Zone 5 Very light exercise exercise Light exercise exercise Medium-intensity training training High-intensity training training training Very high-intensity training training (50–60%) (60–70%) (70–80%) (80–90%) (90–100%)
talk as as much as as you want conversational pace
not too much talking going on on on on talk talk talk down to to monosyllables
talking is the last thing you want to to do do 62