This week is a “taper week” for my training, which means I’m dropping my total minute volume by approx. 25% which helps the body recover/rest. So, my Monday run was down to 18 mins. and I thought to myself; Why not see what I can do for my upcoming 3k race? My goal is to finish under 18 mins for the race. So I setup the following pace for my run;
1 min @ 5.5 MPH
7 min @ 6.5 MPH
2 min @ 5.5 MPH
7 min @ 6.5 MPH
1 min @ 5.5 MPH
This comes out to just over 3 kms, with an average of 6.3 MPH (or 5:56 min/km) pace. I did the run, and my heart rate never got over 150 BPM, and averaged 145 BPM, and I felt like I could go for quite awhile yet, barely sweating. Looking at my past training log for January 18, I did 20 mins at a slower pace (5.5 MPH average) and my average HR was 150, and maxed at 163 BPM! To me, that spells IMPROVEMENT!
Also, during the 2 min lower pace between the 7 min sets, my heart rate dropped to mid 130s!
Finally, I checked my resting heart rate Sunday morning upon waking up, still laying in bed. I did 3 checks: 43, 46, 44. That my friends, is an efficient cardio system. 😀
I just read some of your blog… congratulations on the weight loss and good for you for doing something really challenging! With the euphoria from the race I’m sure you’ll break your goal even more.
Pace the first 2/3rds with your watch and your last 3rd with your heart!
See you on race day!
Thanks Al.
Yes, that’s exactly how I was going to pace. Something comfortable for the first couple kms, then drop the hammer on the last stretch. Even though my “official goal” is under 18 mins, I’m confident I can pull it off in under 17 mins at this point.