Today, I was scheduled to run 8 miles in low heart-rate Zone 2.
Do you know what low Zone 2 is? Well, I’ll tell you… it’s a freaking walk. Like a 120 beats per minute. Everyone’s different, so to give you a place of reference for this slow Southern gal… when I am running fast (ah-hem, 10 minute mile pace), my heartrate is 165-170. So I was to run about FORTY or FIFTY beats per minute slower.
Well, this was slow. August last year. Run and done. Thank goodness Coach M has helped my form. My form, while still being horrible, holds nothing to this —- which was just plain horrific.
Anyway, I digress.
So this morning….I started off slower than desired with a 4.8 on the treadmill, or a little over a 12:30 pace. I looked down at Constance, and she said I was beating at 138 beats. Oh lawd.
Beep beep beep… I slow the treadmill. 4.5 (13:00 minute per mile pace). A few minutes later… my heart rate is at 130.
As you can imagine… it took me almost an eternity to run 8 miles (a/k/a 2 hours). I watched an entire boot camp class happen, and two personal training sessions on the gym floor in front of me.
But a few interesting notes about this low Zone training:
- This is where I started. When I began to run, Coach M had me do lots of low zone training. And I had to run at a 3.6 or 3.8 on the treadmill to get anywhere near 140 heart-rate. So that shows me that I have gained a pretty decent amount of cardio base. Yes, much more to go… but still. I like progress. Progress is good.
- If you are just starting out… try the low zone training. Yes, it’s slow, but you might be surprised at what a relief it is…to give yourself a break, train the HR, and pace.
- When I am running in what Coach Monster calls “no man’s land” – the place between endurance training and anaerobic threshold – I don’t feel super strong or in control. Today was a good exercise in patience and form.
- Today, I felt good. Slow, but it felt manageable. Lately, I’ve been discouraged about my pace… but I realized that if I dial it back a little in training, I’m going to do myself more good. Good day.
- Maybe the 8 mile curse is lifting…
Next week, I suppose the run will be 9 or 10 miles. Then the half-marathon in Savannah.
I haven’t actually run a half-marathon outside of a 70.3 – how weird is that? So I’m interested to see how it goes. I’m not as advanced in the training as I’d like to be, but Savannah is one thing: F-L-A-T.
Happy hump day everyone. Don’t forget your Tri Kit orders…. we only need 2 more to place the order! Order now, through January 31st!
Interesting. Although I've been running since 2007, I want to start using a HRM and try out this type of training. BTW, I'm with you on your normal pace. We may be "slow" per other people, but we're steady. Right?! 🙂
In 2008, while training for the Disney World Marathon (January 2009), I got plantar fasciitis. Annoyed, I knew it wasn't going to let me finish a marathon if I didn't scale back on the running. So I did. Running the marathon, mile 8 was when my legs thought they should quit. I still managed to finish, but it sure was discouraging to have my legs quit with 18 miles left!!
~Deb
You had your game face on yesterday if you stayed on that tredmill for 2 hours! WOO HOO! I did the HR program Lifetime gave me after they tested my heart rate back in 2009. It really does work. At the end of the program I busted out a 10k PR that I haven't been able to touch since.
I just started HR training. I agree, staying in zone 2 (especially in the bottom part of zone 2) is so freaking hard! Glad I am not the only one who feels like they're walking when doing this!
Low zone training makes me want to toss the Garmin Overlord into a pond. Problem is, I think he'd haunt me.
Just found your blog and I'm so happy to find a fitness nut who is SLOW like me!
I'm going to start training for my next 1/2 marathon (did the 1st in 2010, then was injured most of last year) and I'm definitely going to try this training. I want to get back to my sub 10min/mi!
I'm with you completely on Low Zone training. A good pace for me is slower than your snail pace! It seems so counterproductive, but I've improved this year so I'm happy! It does work. 🙂 Looks like a nice course in Savannah… Good luck!