I napped about 4 hours yesterday after dinner, then had 8 hours of sleep overnight and still woke up tired and a little shaky. I figure it will take me 4 days to get back physically and mentally. I got an email from my brothers girlfriend Darlene, thanking us for the fun weekend and joking that she now has to join AA and weight watchers.Yesterday and today I noticed my legs, particularly my Achilles was a little tight. I had a gut feel that if I ran today I'd get injured. It's a good thing I had a swim and weights scheduled. I find that swimming and weights help stretch everything out. Sure enough it worked. After today's sessions my legs felt much better.
My swim was SLOW. I had absolutely no core strength. Although I had absolutely no arm fatigue at all. I really have my swimming arms working smoothly right now. When I finished I was so hungry and then tired. On my drive home from work I started to fall asleep and had to fight to stay awake.
Yesterday my cousin Jason ran a 10 km race in Winnipeg. He did a 43:35, finishing 3rd in his age group and 29th out of 270 runners. Jason has been following Mark Allen's low heart rate principles, has dropped 20 lbs and beat the time he set in a spring 10 km race by over a minute. Good job Jason. I included a picture of him with his son Shae.
Long Swim - 1:04:31 / 3000 meters
Weights Chisel - 45:00
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5 comments:
During a race do you look for a target heart rate to stay below or above or just haul a$$?
Depends:
Olympic - 95% effort
Half - 90% effort
Full - Stay under 140 bpm (as long as I can)
5,10 km - Hall A$$
Half Marathon - 95% effort
Marathon - 85-90% effort
Thanks. I ran it in 1:55:50.3 on a very hilly course at 175 bpm average. (94% for me) I wanted to beat two hours. (and the girl in red in front of me, but she was from Texas so I couldn't quite catch her!) Ha Ha =)
lol. If you weren't behind her, your HR would have probably been around 75%
B
So true! =)
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