Race date is getting closer! Just a few more weeks to go and while I’ve taken a break from running for a little over a week to recover a bit from the strain in my neck. It’s definitely feeling a lot better now.
I’ve signed up for a virtual 10K race and plan to run this during the last weekend of May. My current PR is 1:14:19 and I ran it during a 10K race in the beginning of the year. I paced it badly and completely blew myself up. Let’s see what I can do!
Lactate treshold test
The first 4 minutes I have to really slow myself down to not exceed the heart rate limit it’s giving me. I run at an average pace of 9:45 min/km with an average heart rate of 161 BPM. The next 4 minutes are a slow run for me at 8:45 min/km with an average heart rate of 171 BPM. Now it’s getting harder, the next 4 minutes I’m running at a fast pace of 7:18 min/km at 182 BPM. I know after the next beeps, this run is only going to get harder. The next part is only 3 minutes, but it feels much longer. I run it at an average pace of 6:33 min/km and at an average heart rate of 189 BPM. I didn’t clearly see the message after this part of the workout, probably because I was a bit exhausted, so I just kept running. Am I done? Where is my heart rate target? Do I just go all out? No clue, I managed to run fast for another minute, but then I end the workout. Either I’ll have to do this again, or maybe the workout was over.
Apparently I did it right, a new lactate threshold has been detected: 183 BPM, 7:09 min/km. Do I want to adjust my heart rate zones? Yes, please. That was the goal.
Okay, but what does this information mean? According to the help section of Garmin Connect, I will reach my lactate threshold when my heart rate during activity is 183 BPM and my pace reaches 7:09 min/km. This pace should be approximately my 10K race pace or a little slower. A short calculation tells me this would give me a 1:11:30 10K time, and I’m currently aiming for a 1:12:30 time. Good to know, that gives more confidence as the Garmin Coach confidence level does at the moment.
Today I wanted to do a 10K run. It’s a warm, but cloudy day with 17°C. I didn’t want to think about a new route so I just went towards my regular 10K route. It goes from my house, via a bridge over the highway, on to the heath land, across the highway again and back either through the sandy wood trails or along a quiet asphalt road that leads to the cycling lane back home. Sometimes I turn it around, but I usually prefer the final part of my run to be in the cooler shades of the woods.
After about 3K I realize that I missed the turn to make this a 10K route and I’m actually running an 8K route. I didn’t want to run just 8K today, so I made a turn somewhere on the heath land to extend my run. I forgot for a moment that it hadn’t been raining much for the last weeks, but was reminded pretty quickly. The road I chose is full of loose sand making it a little harder as intended.
I took a few days off from running as we booked a small wellness getaway in the middle of nowhere. Our rented villa has jacuzzi and sauna in the garden, time to relax.
On Sunday I decided a short run was needed and I found a stride repeat workout somewhere on my schedule. Exploring new routes! I planned a warming up through the woods and found a route back to the road that should lead me there in time to start the strides.
This run definitely felt a lot harder as it should’ve, but yesterday’s alcohol input may have had a minor impact.