So last week ended with a 2 hour run and Strava told me that I had worked harder than usual that week. I decided that this week I would have an easier week. Tuesday’s run was with my running club and I did put a little effort into that, but it was a fairly short run. My 60 minute run on Thursday was a low HR run and Strava decided it was no effort and didn’t award me any fitness points at all! It’s true it was no effort. 60 minutes in Zone 1.
I went to a wedding on Friday and didn’t get home until very late. I set the alarm as usual for a Saturday run - but I was too tired! But I really wanted to do a third run this week.
So this morning I put on my running kit and while I was waiting for it to stop raining, I wrote a workout for a faster finish run. 5 minutes Zone 1 (120-133), 30 minutes Zone 2 (134-148) and the last 5 mins at Z4 pace (6:40-7:29 mins/km). My coach set those zones for me and I can’t remember why I run to pace for zone 4 and not heart rate.
It was 14 degrees and 93% humidity. Off I went for my warmup! I was quickly out of breath but for me this always happens at the start. It’s why I do a running warm up - I can get it out of the way before I start my run.
I start my run in Zone 1. It’s like another warm up really and I’ve got used to running this way. It’s quite easy to stay in the zone and I start to notice my surroundings. The leaves are starting to fall on my tree lined route! It’s autumn. My pace is irrelevant and I’m not concerned about it. I keep a beady eye on my HR and know I can keep it low at the beginning of a run. The 5 minutes end and my watch tells me I’m now in Zone 2, so I run a bit faster!
The toxic 10 has passed now and it’s easier to run at the increased pace. There are times when my HR goes over the maximum and I just slow down a little - I no longer have to walk. Now I have 30 minutes to run and enjoy the morning. It’s not that early and there are dog walkers and runners about. I get to the pond and there are a few fisherman. The resident swans are there. Sadly they lost all their cygnets this year so they are alone. The sun comes out and it’s now a lovely morning!
I’m getting to the end of this 30 minute section and already wondering if I have enough energy to increase pace for the last 5 minutes! Zone 4 is hard for me to maintain if I know I have to! It’s quite a step up for me. I think ‘Maybe I should do Zone 3 instead’ but I know I’d be disappointed in myself 😬. I decide to give it a go. I suffer from a huge lack of confidence about running faster and I’m often surprised to find I can actually do it.
My watch buzzed and I step it up. I can see I’m running at the top of the pace range and work a bit harder to keep it there. I’m pretty sure I’ve managed it - and the run is over. Tesco isn’t open yet so no coffee!
At home I look at my stats. I’m pleased with the run 😊
5 mins Zone 1, HR 127, pace 9:14
30 mins Zone 2, HR 148, pace 8:54
5 mins Zone 4, HR 160, pace 6:48
Strava thinks I put in a little effort and gives me 2 fitness points!
Happy Sunday running 😊
Written by
Jools2020
Graduate10
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🍏🤗 ☕️ hopefully you have had some coffee at home by now! Enjoyed my run with you again this morning! That photo is wonderful…still leafy green but the tips of trees starting to colour!! Thank you xx
My pleasure! I had coffee as soon as I’d done my stretches! Yes, autumn is coming. I can see on this familiar tree lined route some of the greens are definitely less so. I’m looking forward to autumn running. Summer running is such hard work (although it’s always obvious what to wear - shorts and vest). I’m already wearing lightweight 3/4 leggings and replaced my vests with t-shirts!
Well, your zones are probably set differently - or you’re using what Strava says. My Zone 1 is 120 - 133. That is meant to be very low effort, 72-80%. It’s not what Strava says! I’ve set my zones in Garmin. It’s worked well for me so I’m sticking to it for now. When I started working with my coach, my zones weren’t defined to begin with as I ran by feel alone. Zone 1 was described as ‘a pace where you feel you could run forever’ This started off at about 11:30 mins/km for me. After 3 months it was obvious I was getting faster at the same effort and heart rate. I really persevered with it! Now I keep to the HR range and on a longer run it’s between 9:30 and 10:00. It’s barely any effort so I’m not surprised that Strava is unmoved! As a warmup pace just for 5 minutes it’s a fair bit faster, but my HR does creep up over longer distances.
I think my coach assessed my MHR to be 166 - and it’s set to that in Strava - but I haven’t manually set the zones in Strava, I’m not sure if I can. She calculated my MHR after a couple of tough benchmark runs and the zones from that. I think my MHR is slightly higher than for most women my age.
On hills I just ease off and obviously my pace will take a real hit - but I don’t look at my pace while running in Zones 1 and 2, just my heart rate. I don’t find out my pace until I look at the stats afterwards. I no longer have to walk to get my heart rate down.
In Strava it's in Edit Profile: bring up your profile page in the app, then tap the [🖉Edit] button. Fill in both the Max Heart Rate and an example distance/time.
As you might expect, after an extended break from running my own "fitness" graph looks like a ski jump slope.
Oh thanks - I’ll have a look. I think I’ve filled in the maximum heart rate though. And the time of my last parkrun. It’s the zones themselves I want to edit!
Yes it’s quite disheartening when you’re coming back from illness/injury to see how much fitness you’ve lost. I started off at practically zero after Covid last year. But it’s only a guide. It doesn’t recognise the long, low effort runs and they are valuable too.
Garmin doesn't appreciate long slow runs either (apart from recognising them as being low aerobic).
I don't think you can set the zone boundaries in Strava.
One thing this forum has taught me is patience with myself.
I'd like to go out today (well, maybe not today as the weather is foul) and do a half marathon distance, or run every day again. I know that although I could probably physically do it, it's probably the very worst thing I could do. Got to do a few weeks with gradually increasing distance and frequency, and get those rest days in. My itchy feet can just wait.
Oh wow, thanks for this! I do get a bit frustrated with the current Strava zones. I never thought to look at the website!
I can see that you’re being sensible and you’re already well on the way to recovering your previous fitness. Patience and you’ll get there. Although I’ve never been fast, imagine my frustration at doing run after run at paces like 11:00 and 11:30. think I even managed 12:00 on occasion.
You can do this, Paul. You know what you have to do. Embrace those rest days - its only for a few more weeks 😊
I don't think I've ever been as slow as 12 min/km when running. When I'm really tired at the end of a very long run I have slowed to about 8½ min/km. But there are plenty of other factors involved there.
What a great description of your run this morning, 😄 it just shows how your hard work has paid off and you are reaping the benefits of all those low heartrate runs
Wow you’ve really earned those extra fitness points. Super run! I love the fast finish ones-so nice to end on a high (heart rate!).
The low heart rate training has worked so well for you. It’s been brilliant to follow along and see how you’ve progressed. Something to be really proud of!
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Sunday Morning Run: NRC10K #27 HILLS! 😱🥵⛰️
