Running test
I've been lately writing quite a bit about running so let's not do an exception this time either:)
This weeks Tuesday I ran a running test to see the correlation in my running speed and heartbeat rate. The aim for this test was to see where my so-called lactate-threshold (LT) is. The test should also describe if there's a good correlation in between my running paces or not. This correlation means that for example ones pace in let's say 10km should not be too much faster than ones time in 20km. We had speculated that I didn't had a good correlation in my running times. This was shown that I was able to run 10km in quite a good pace but my marathon times were not that good. That proofed that I was running in my marathons behind my anaerobic step which should not be the case. Most likely I have been running too little kilometers and too fast.
Najaa, if all this sounds really confusing BUT if you're interested to read more check out the following word document:
http://web.mit.edu/ducktape/www/run/Hadd.doc
Ok, but back to the test... So on Tuesday morning I got up at 5:30 and traveled to Liikuntamylly (a sports hall in East-Helsinki) where I met with Petsa. The actual test consisted of running 2400 meters (the track was 200m-long so 2400m = 12 rounds) with different steady heart beats. I ran the test with the the heart beats 150, 160 and 170. My test results are following:
150 hb: time 12:47 = 5:20/km (average final hb 149)
160 hb: time 11:19 = 4:42/km (average final hb 158)
170 hb: time 10:21 = 4:19/km (average final hb 169)
Now my marathon 3:30:00 pace is 4:58/km. This would currently be somewhere in between 150 and 160. I have been running my marathons with hb > 160 on average. So how come that my marathon personal record is only 3:48:00? Shouldn't it be better? Well, this proofs that already in the pace of 160 I am crossing my LT (lactate threshold). So already with the hb of 160 I am running inefficiently! This once again is too low compared to my HRmax = 193! So with pushing up my LT I should easily be able to run in Stockholm in 3:30:00. This requires from me once again running a lot of kilometers with a pace lower than my LT = a pace lower than 160!
I will do the test again in 10 weeks and then again in 10 weeks. Then I will see if there has been any improvement in my results... My goal race once again is Stockholm marathon which is in 26 weeks now.
Still some quotes for inspiration:
"The will to win means nothing if you haven't the will to prepare."
- Juma Ikangaa, 1989 NYC Marathon winner
"Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving."
- Maurice Greene (attributed to Roger Bannister shortly after running the first sub-4 mile)
“If you fail to prepare, prepare to fail.”
- unknown
All it takes is all you got.
- Marc Davis
Sunshine is delicious,
Rain is refreshing,
Wind braces us up,
Snow is exhilarating,
There's really no such thing as bad weather,
Only different kinds of good weather."
Over and out.
This weeks Tuesday I ran a running test to see the correlation in my running speed and heartbeat rate. The aim for this test was to see where my so-called lactate-threshold (LT) is. The test should also describe if there's a good correlation in between my running paces or not. This correlation means that for example ones pace in let's say 10km should not be too much faster than ones time in 20km. We had speculated that I didn't had a good correlation in my running times. This was shown that I was able to run 10km in quite a good pace but my marathon times were not that good. That proofed that I was running in my marathons behind my anaerobic step which should not be the case. Most likely I have been running too little kilometers and too fast.
Najaa, if all this sounds really confusing BUT if you're interested to read more check out the following word document:
http://web.mit.edu/ducktape/www/run/Hadd.doc
Ok, but back to the test... So on Tuesday morning I got up at 5:30 and traveled to Liikuntamylly (a sports hall in East-Helsinki) where I met with Petsa. The actual test consisted of running 2400 meters (the track was 200m-long so 2400m = 12 rounds) with different steady heart beats. I ran the test with the the heart beats 150, 160 and 170. My test results are following:
150 hb: time 12:47 = 5:20/km (average final hb 149)
160 hb: time 11:19 = 4:42/km (average final hb 158)
170 hb: time 10:21 = 4:19/km (average final hb 169)
Now my marathon 3:30:00 pace is 4:58/km. This would currently be somewhere in between 150 and 160. I have been running my marathons with hb > 160 on average. So how come that my marathon personal record is only 3:48:00? Shouldn't it be better? Well, this proofs that already in the pace of 160 I am crossing my LT (lactate threshold). So already with the hb of 160 I am running inefficiently! This once again is too low compared to my HRmax = 193! So with pushing up my LT I should easily be able to run in Stockholm in 3:30:00. This requires from me once again running a lot of kilometers with a pace lower than my LT = a pace lower than 160!
I will do the test again in 10 weeks and then again in 10 weeks. Then I will see if there has been any improvement in my results... My goal race once again is Stockholm marathon which is in 26 weeks now.
Still some quotes for inspiration:
"The will to win means nothing if you haven't the will to prepare."
- Juma Ikangaa, 1989 NYC Marathon winner
"Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving."
- Maurice Greene (attributed to Roger Bannister shortly after running the first sub-4 mile)
“If you fail to prepare, prepare to fail.”
- unknown
All it takes is all you got.
- Marc Davis
Sunshine is delicious,
Rain is refreshing,
Wind braces us up,
Snow is exhilarating,
There's really no such thing as bad weather,
Only different kinds of good weather."
Over and out.
posted by Jouni at 11:32 AM
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