HM training week8 day5 - long run: 1.5 hours in zones 1&2 (pretty graphs for those who like ‘em)

An hour and a half to do just over 8km FFS Tegan!

Very hot, which sent my heart rate soaring, which meant I had to keep stopping. Slowing down didn’t work in this heat. I took fluid but still felt a bit faint. There is no anticipating how your body will react: I did nearly 17k when it was hotter than this 2-3 weeks ago and felt as if I could have pushed another 5k. Today I was done after 8k. Running very slowly for that long is exhausting. As for the heart rate, I gave up for the last ten minutes and let it get away from me. I couldn’t go any slower anyway.

Beautiful day though. Little things brought me joy as I plodded round, like the clump of coltsfoot growing in the grass by the cycle track, and the white butterflies that kept crossing my path. I stopped twice to smell honeysuckle - delicious fragrance like peaches and vanilla - and twice to sniff jasmine.

I was passed by several runners, (one man was running with a dachshund - you wouldn’t think it’s little legs could keep up, but it was zipping along). They must have all wondered why I was rachetting along like a zombie. One woman absolutely stank of sweat as she passed, which made me wonder if I did too, but I couldn’t smell myself, so I think I was ok. Last year I hardly sweated but got very red with a burning face. This year I sweat normally, and I’ve read this is a sign of improved fitness. Ok TMI - moving right along (in the direction of the shower) ...

[MsLegs 10 Miles]

BO is not good. On that note I must get in the shower. I’m sure you weren’t smelling. Nice you got to look at and smell nice things on your running route.

[Hidden in reply to MsLegs]

Thank you x

[AlMorr Half Marathon]

As a regular follower of you Flick I am beginning to understand those colourful graphics, the hot weather will affect your runs, unlike that woman who passed you absolutely smelling of sweat, you won't have any apart from normal, that is because you are much fitter than she is and fitter than you were at this time last year. 😊 🏃

By the way it is exactly a year now since I bought the Smartphone I am now using with all those apps such as Mapmyrun. 😊 🏃

[Hidden in reply to AlMorr]

Yes, today was hard! I never thought that being unfit might make you smellier. Might be diet too.

I love techie stuff. which phone do you have

[AlMorr Half Marathon in reply to Hidden]

A Sony XZ2 blue, although it looks more black than blue, in that year I have used 26.87GB out of 64GB, that is quite a difference from my first Smartphone which I still use for music but it's only got 2GB.

[Hidden in reply to AlMorr]

My beloved, Mr I Don’t Snore is a Sony man. Delete anything you don’t need to keep the phone running fast 😊

[AlMorr Half Marathon in reply to Hidden]

Yes I will do that, I know that your husband never snors because HE SAYS that he never snores🙄

[Hidden in reply to AlMorr]

Well, exactly. I must have very loud tinnitus some nights! 😂😂😂

[SlowLoris]

Is your cadence 70 steps per minute? Both feet?

[Hidden in reply to SlowLoris]

No, it used to be between 160 & 180 when I had a Garmin. Allowing for how slow these long hr zone training runs, I’m guessing Polar do something else with cadence.

[Hidden in reply to SlowLoris]

Here you go, they have halved it so 140 would be about right at my very slow speed today:

“Running cadence can also be defined as the number of steps one foot takes per minute. For example, in Polar products, a running cadence of 180 steps per minute is shown as 90.”

[AlMorr Half Marathon in reply to Hidden]

That is interesting Flick, I am gradually increasing my distance by 1 Kilometre a week by using a metromone app beats/steps a minute at 162 to help pace me.

Last Wednesday I ran 8k in a time of 61.08, next Wednesday with the app at 162 steps a minute I should be around 68 minutes for 9k and finally the following Wednesday I hope to run my first 10K in about 1 hour 15 minutes, again with the app at 162 steps a minute. 😊 🏃

[Hidden in reply to AlMorr]

That sounds quite complicated (this is why I have a plan that arrives on my watch - I would lose track if I had to remember it!), but effective. So many approaches to this running malarkey

[AlMorr Half Marathon in reply to Hidden]

I also use Mapmyrun when running those distances Flick, that is how I know the times and pace, I couldn't have done that with my first Smartphone, I have the metromone app tick, ticking away at 162 steps a minute and every 1 Kilometre Alexa the auto voice tells me how many kilometers I have ran and also my pace.

[Hidden in reply to AlMorr]

Excellent use of technology 😊

[SlowLoris in reply to Hidden]

Yeah I suspected it must be just one foot, otherwise it would be striding a bit like the BFG.

I did a very slow 10 miles this morning with lots of stops. Cream crackered by the end. One more week to get back up to speed and then take it easy for a week before the HM on the 8th.

[Hidden in reply to SlowLoris]

I was more knackered by 8k today than over ten miles when it was hotter. Don’t understand why. Maybe it’s more humid now.

Why not stride like the BFG?! I couldn’t look more ridiculous than I do already running between 10 & 12min/km ☹️ Thank goodness for the tempo and interval runs on other days ...

[Hidden in reply to SlowLoris]

Btw good luck on the 8th

[SlowLoris in reply to Hidden]

Thank you. I'll let you know how it goes.

[Hidden in reply to SlowLoris]

Full report fir the half marathon virgins among us!

[linda9389 Administrator Marathon]

Stick with sniffing the flora and fauna 😀

[Hidden in reply to linda9389]

That really made me laugh! 😂

[Sandraj39 Half Marathon]

Well done Flick. 👍How does it work on race day with the HRM? Will you have a schedule worked out for you based on your training?

[Hidden in reply to Sandraj39]

Thank you 😊❤️

I looked ahead and there doesn’t seem to be an actual plan for that day. The calendar just states the event and says enjoy yourself and don’t forget to reward yourself afterwards. What I intend to do is start off slowly in zone 2, ease into zone 3 then push into zones 4/5 at the end, if I still have enough push. Whether it will work out that way who knows 😂

[Sandraj39 Half Marathon in reply to Hidden]

Yes, 'enjoy yourself' is important! 🙂x

[Rebounder]

Well - respect to you Flick to even attempt it in this weather. Lots of interesting things in your post though - I too noticed yesterday how much I’m sweating now I’m fitter than last year. I slogged out 10k in an air conditioned gym yesterday (first time on a treadmill in a couple of years) to avoid heatwave but I was still sweating buckets. Why do we sweat more when fitter? According to my HM training plan I should have run 8miles this weekend but today I’ve signed off and I’m drinking champagne to celebrate my 36th wedding anniversary. Glad you took time to smell the honeysuckle. Be kind to yourself

[Hidden in reply to Rebounder]

Thank you 😊

I think the sweating means your body is more efficient at cooling you, I mean more efficient because health and fitness are better - like a well tuned machine functioning better.

Does having a Papa John’s vegan pizza and half a run of ice cream count as being kind to yourself 😂

[Rebounder in reply to Hidden]

Yes it does! If you were nearer I’d give you a glass of champagne to wash it down 😇

[Hidden in reply to Rebounder]

Ooh, now you’re talking! Mr I Don’t Snore is away so I could have had it without worry - I don’t drink round him as he’s a recovering alcoholic

[Rebounder in reply to Hidden]

Well - next to people who run in this heat Mr I Don’t Snore has my utmost respect 👍🏾

[Hidden in reply to Rebounder]

He’s amazing!

[Hidden in reply to Rebounder]

Oh, and happy anniversary 🎉

[Aldlib Half Marathon]

And another week done, well done...you are so consistent in getting out there. Impossible to keep heart rate down in this heat. I did a slow 2 mile dander with the dog this morning before it got too unbearable, and my HR was 140!

[Hidden in reply to Aldlib]

Thank you - I have to be consistent as the run for the day is sent to my watch. I honestly don’t know if it all goes tits up if you miss one 😳

The heat is brutal where hr is concerned. Mine just kept shooting up. Such a bore when you have to keep stopping. Normally I can get it down by slower running.