My 145 BPM Heart Rate Training - Update 3 2015

Hello again my friends and running family. 

It's been almost 6 months since I commenced this seasons training, training using the Maffetone method of using my heart rate (180 - my age) as the measure of my consistency and effort levels. 

To make a potentially long blog shorter, I started using heart rate training in our Summer to monitor my effort levels and to train consistently regardless of heatwave or not, morning or night. For my EZ runs I run at 145 +/- 5 beats regardless of distance or elevation variance. 

Heart rate training works

I'm happy to share that I've reached a happy place. 

What have I learned in these six months? What have I gained? 

• The machine and the beast.

My EZ runs are where I am the machine. I focus on my form: Cadence, the POSE lean, relaxed hands and breathing - 3 in to every 2 out. Run like a metronome - 180 strides per minute, lift your knees and place the feet, landing midfoot. 

The HI sessions is where you run like a beast. You push the body to it's limits. Your breathing is labored and 2 in to 1 out if you manage, you drive forward with your knees and your arms push the momentum forward. These are the moments of the last kms of a race where you dig deep. 

• Consistency is king.

I was told at the Great Ocean Road Half Marathon that I was like a metronome - my pacing and cadence were that consistent. I've found that my EZ runs are almost like clockwork. At the given time of day, I find that I run at an average pace within 5-10 seconds per km. I have five routes that I like to use and on each one I have gradually brought down my average pace by about 5 seconds per km a fortnight over the last 6 months. 

• Time of day matters.

I had done a little bit of reading about using your circadian rhythm (the natural ups and downs of your heart rate and energy levels) to match your workouts to the appropriate intensity level. Last year nearly all of my running took place at about 6:15am in the morning and I had the luxury of almost any time of day on the weekend. 

This year I have needed to change my routine to running at 5:15am two or three days a week and one 5:15 - 5:30pm run of an evening. I also have the luxury of the weekend run at any given time. 

My reading suggested that EZ runs should take place early in the morning and your HI (high intensity) runs are best later in the day to match your circadian patterns. 

My am runs are generally run between 5:10 - 5:20 km pace. These are run after a warm up of 2x20 push-ups, 2x20 squats, 2x20 clams or calf raises. 

My pm runs have come down from an average of 5:15 pace to my most recent run at 4:38 pace. They hovered at 4:55-5:05 for last couple of months before I changed my weekly work out pattern. You can follow me on Strava to see what I do. 

I don't know what it is, but matching my HI to the evening has also helped my push my limits and hit speed and HR highs. 

• Intensity is vital

To race hard you have to train hard. I am in a happy place at the moment, with my 'flat' race time down to a very consistent 3:51-3:54 km pace. 

As I mentioned, I plateaued for a while. I think this was just before the start of the race season where I had been in the building phase and limited to 145HR runs for all sessions. Since reintroducing a weekly HI session selected from; hill sprints (up and down), Increasing HR pyramids to max and down to 145, Diminishing km tempo runs and uphill tempos I've seen my pm EZ times come down rapidly. I've put this down to getting the right mix of intensities. 

Train hard, race hard

• You've got to enjoy it!

Most importantly, I've loved each and every training session I've had. 

I love my EZ runs, and seeing the pm times come down is highly motivating. I also really look forward to my weekly speed sessions where I can unleash and really run. 

With another two Salomon Trail series races to come and the City2Sea as a minimum on the race calendar I will continue to follow my HR training through to the end of the year. Make sure you follow along to see where my EZ pace ends up (or down if I'm getting it right). 

Happy running my friends. 

My 2015 Great Ocean Road Half Marathon - the perfect event

Last year I swore I'd never do the Great Ocean Road Half Marathon again. Actually, I swore quite a lot during the run. To make a long story short, you can read the recap here. 

Now that you're up to date, 2015 brought absolutely perfect weather conditions to one of the best road races in Australia, and I felt that I was in the perfect condition.

Em and I had booked in last September, and were looking forward to racing this one together. Out previous two attempts at running a race together had met with troubles (for me mainly...) and this was to be the one we both did well. Unfortunately Em met with a knee injury in the last few weeks so I was running solo. 

At 6:25 we were in the car, and as a passenger I got to watch the sunrise over Bass Straight: 

After drop off I decided to check out the toilet queues, not much better than last year. I did a few laps of the caravan park, and by 7:30 had done my bag drop. I did a few more laps to warm up/keep warm and by 7:45, and with 15 minutes to spare the queues were only 10 or so deep. Done, it was another couple of laps to keep warm. 

I hit the start line with 3 minutes to spare, so I shuffled three or four deep and to the left hand side. I hadn't caught any of the GenRun group so it was me, myself and I. Bang on 8:00 am we were off. 

First km: The first km was always going to be at an easy pace, up one of the steepest sections of the race is not an ideal fast start and this is a 23km event. I was pacing at an easy 150 bpm pace and felt great. After this, I had no plan. I was going to run fast if I wanted, I could back off if I needed. In my mind the only limiting factor was an upper HR limit of 175+ and last years ill memories. The shuffle of the start had soon sorted everyone out and I was loving watching the waves roll in along the coast. 

2- 5km: It wasn't too long before Hannah caught me up and I trotted along with her for a km or so before I had to let her move on, her pace was a little hot for what I wanted to do this early.  

With the ups and down of the coast line and as we moved slightly inland, kms 2-5 varied from 4:35 - 4:56 pace as we rode the last of the steeper climbs for a while and beat the Kennett River to Cape Patton climb. 

6-10km: It was about this stage that Ben pulled up alongside me. He'd been pacing me a for while and really liked my consistent pace. We talked goal times and he was aiming for something similar to me - I wanted 1:35 - 1:50. I know this is a huge window but after last years daemons I was just wanting a good strong run. 

We instantly clicked and the kms soon flew by. His pace was just a little quicker than what I was feeling like, but this being the run to just run, I picked it up and enjoyed the run. We'd done the worst of the climbs and descents by the end of the 6th km, and our pace through kms 7-10 was like clockwork - a broken conversational pace of 4:15 - 4:31 depending on the gradient. We ran through Grey River to Carisbrooke Falls and past Sugarloaf Creek. It was along this section I kept reminding myself to look left, the weather and conditions were perfect and I didn't want to miss anything. 

10 - 14km: From Sugarloaf Creek to Hickeys Cutting we averaged 4:21 - 4:35 as the road rose and fell, and we had also caught up with Hannah. I dropped back a little to chat, but as I was feeling great I pulled ahead to continue running with Ben. His subtle encouragement was exactly what I needed and it pushed me towards that goal time.

15km: We ran through Petticoat Creek and Ben was stoked with our pacing - 4:32-4:33 average the undulations were less extreme as we were closer to sea level here. It was here I started to have questions. Ben began to move forward and I started to have questions about whether could I keep going? It was about here last year that I fell apart. I was remembering where I went wrong and the niggles started to appear. The calves were twitching, the hips singing and my left foot was blistering and starting to hurt. 

16-18km: My pace here dropped to 4:45kms and I was starting to ebb as my fellow runners started to slowly swallow me up and spit me out. This was the tipping point. I could ease off and make it home, or hold my nerve. Each hundred metres became a form check. How were my strides, check the breathing rate - 3-2 still, land midfoot to ease the blistering pain and monitor the pulse. 168-170 was good, beyond 172 and I was worried about peaking. 

18-21km: I won the mind games. This last 5km became my Lillydale Lake Parkrun. Stick with me here. I knew I could do two laps of the lake. I knew I could do 5km at 170 BPM and run strong, keeping my form and regular breathing. I dug deep. My pace picked up to between 4:33 to 4:41 on the 18th, 19th and 20th kms. As we ran past Skenes Creek and the Chocolate Gannets, the crowd came alive. The locals were out on the beach chairs, kids were high fiving along the road and I got my third wind. 

I hit the half marathon timer just under 1:36 and made my move for home. 

The last 2.2km: I can't describe the emotions I had along this last section of the run. You could see the township of Apollo Bay and I could smell the finish. Last year it was one foot in front of the other, this year it was passing one runner after the next. My last two kms were 4:37 and 4:33 and I felt strong. I ran with the crowd and every child out there waiting for mum and dad became mine. I loved the smiles on the faces after the high fives and surged home. I saw the buses and could smell the finish. 

800m to go: The final 800m was 4:17 pace and I smashed it. The HR was 180 and rising and I was breathing hard. Running down that main street and the euphoria of finishing strong was almost overwhelming. I saw Em and the GenRun crew and somehow found that little bit more. 

The home stretch - 200m to go

With a flying finish and the flying heel tap over the line I finished in 1:43:39 almost perfecting the 1:35-1:50 time frame. Was I excited, yes, spent, yes, had enough breath to give a post race interview over the mike, big yes! Finishing 167th out of 2400 people and 51st in my category was also a huge buzz (these stats came later).

I found Ben and we were both stoked with our time. Without his company I'd have run a much easier race - he pushed just out of the comfort zone and made me hit my time. Em gave me the most wonderful smile and got the biggest hug ever. The support of Bec and Steve drove home just what I'd achieved and Hannah also had an amazing run. 

After a post race pic and massage I had a quick dip in the Bay before the long drive home. 

Very happy! Thanks to Skins Australia for the great new A400s

I can now say that I don't want to do the Great Ocean Half Marathon ever again in the near future. Maybe one day if the little fishlings become runners and goad the broken old man into running it. For now, I've run it twice in absolutely perfect weather conditions and I've run my perfect run. I battled my mind and this time I won, and I can't beat that.

That's it for now, the Salomon Series is but a month away...

This Fish

The week before the big race!

Well, I'm hoping that this time next week I'll be recovering from some nice DOMS, Delayed onset muscle soreness after the 23km Great Ocean Road half marathon. 

My mindset for this race has changed more than just a few times since the beginning of my training early January. It's gone from 'I'll just plod along and enjoy it' to 'I'll run it at my 145 BPM HR and enjoy it' to 'I might just give this a fair crack!' and back to 'Nah, I'll just enjoy it'. 

Four days out, I'm going to have a crack at a PB time. After the #citytrailmelbourne 12k race (it was 16k for me...) I pulled up well and felt great. I had hit a new high in terms of middle to long distance running, able to run at and hold a competitive pace (4:10-4:20). 

My 145 training has gone from strength to strength. I've taken 30 - 45 seconds off my kilometer pace and I'm ready to 'blow out the cobwebs' with a race. How do I know? I don't really, but my last three 145 runs have been slower. I've hit the plateau in this training cycle which means race day. The past month of restricted running is ready cut loose and I want to see what I can do. 

Have I got a race plan? Yes, it's changed just about daily for the last week. I feel the right strategy for me is to run the first 1-3k at 145 - 155 BPM - I'll run the hills and flats by feel and recover downhill. Beyond that I'll chase who ever is in front. If I feel like running quicker, I'll do it. If I need a breather I'll take it. I know I can sustain 4:10 - 4:20 for 16km... That covers 18-19km, and I'll have to push through the last 4km. Hopefully my training will see me run the last few kms at at least 4:30 pace.

Ultimately I'd like to run at 4:15 -4:30 km pace over the distance. Time will tell, will it be a quick one?

You'll have to follow to see how I go :)

Cheers, Lachie

2015 Maroondah Dam trail race - 8km

   The morning of the 2015 8 km Maroondah Dam Trail run was so different to most of our other runs. The 11 o’clock start in Healesville allowed us a leisurely morning. Up at 7 when the kids woke, breaky as we pleased and in the car at 9:15 to get to the Dam for 9:45.

   This gave us an hour to kill before the 10:45 race briefing. With a field of only 40 odd entrants, it was a low key briefing with just enough seriousness to keep us on course when we got out there.

I approached this race as a purely strategic experience. With my recent Heart Rate training, I wanted to set my parameters and see what I could achieve and how I got there.

   Knowing that I’d been recording some big spikes in my HR during the warm up components of my runs I did a couple of laps of the picnic area and car park and sure enough, I soon hit 185 BPM. Nothing to be concerned about, and after a few minutes it settled to 130.

   At 11:00 the field took off and I went with them. I wanted to run this race purely at a HR of 160 BPM. It didn’t matter who else was running and what they did or when they did it. I also had no intention of getting sucked in to looking at my pace. I just wanted to go by feel.
   Why the decision to run purely by HR? If you've caught my previous post on my recent summer training, I'd found training in the afternoon, and in the heat to be more challenging than I'd thought it would be. My target of 160 is roughly 87% of my recorded maximum working HR for this year in the heat (185bmp) - 15% (27 BPM) to put me at 158 BPM. I'd also lost my foot pod, so I didn't have any idea on what sort of pace I'd been training at. 
  160 BPM is also a pace I knew I could run strongly at for 7k, so the 8k was the chance to push it out just a little bit more. 

I think my form looks pretty good here

   For the first 7km I was going to limit myself to 160. Looking at the course elevation I knew that the fist 1.2k would be up a sharp incline, and sure enough there were a few who took off. I ran with them as I allowed my HR to hit the magic number and soon settled into my running rhythm. I felt really good as the pace of some eased while others pushed forward. Me, I sat at 160 and found myself in 7^th place and enjoyed having no idea of how fast we were running. That information would all be there at the finish.

What I hoped my HR graph would look like, and it did :) 

   At the end of the first 2km we had reached the peak of the hill and the descent began. I knew I could push the pace here and I soon reeled in the runner ahead. The guy in 5^th place had taken off and was a few hundred metres ahead and pulling away. This section of the race was a beautiful flowing downhill section with untouched bush to our right.  I resisted the temptation to try and pull another position and stuck to my strategy. By the third km we were on the flat and I was happily pushing a steady pace with who I now know is Dave who had caught me as I kept my effort level constant.

   As we reached the weir and half way turn around point we crossed a small creek just before the leaders came haring past on their way home. As we touched the check point and grabbed a water we worked out there was daylight between us and the top 5, and then daylight between 8^th and the rest of the pack. So far I was feeling great and the strategy of running purely to an effort level was paying off, and Dave and I were having a great old chat. The fifth km was back on the flat before we hit the hill on the return home, roughly 2km to the finish.

   Dave started to pull away and as I checked the watch I was pushing 165 BPM. I slowed my pace a little and gradually pulled him back, and and just before the peak I had to give him a little encouragement to keep on going as I reached the first false peak before finally hitting the top.

   Knowing that once I hit the descent it was virtually all downhill I finally let myself go. I was able to turn on the taps and put some distance between Dave ad myself. I knew that 5^th place was likely beyond my reach so I really enjoyed flying down the hill, racing across the top of the Dam wall and flying down the track that slowed us all at the start.  As I reached the finishing area I could see and hear the kids and it gave me the final kick I needed.

   Through the chute and the aeroplane wings came out, followed by a big air tap over the finish line.

   At the end of the day I was stoked to have finished 6^th as this was all about strategy. I had trained to 160 BPM up and down the local hills and on the flats. Remembering I’d no idea of how fast I’d been running during training, I averaged almost bang on the 160 BPM for the entire race, with the last km pushing it to 164 my average per/km pace was 4:33. I’d been hoping to get under 5s as last year’s winning time was just under 38 minutes. My time of 35:41 would have easily won it last year.This year the really fast guys turned up J and I was about 20 seconds a km off podium pace, but I’m happy with. No ‘what if I…’ for this little fish.
   I've been asked what had I achieved at the end of this race? Why the experiment? I really enjoyed the run. I think the cooler weather helped to keep my heart rate down, allowing me to work a little easier than I had been doing in the evenings. Perhaps I could have pushed harder at say the 5k mark but I was able to run at a pace that was competitive and gave me the top 10 finish that I was hoping for, just missing my third trails + 5th place. It gave me the confidence to stick to my guns and race my own race (or was it just a good solid run?)

I was happy with the consistent pace, but according to Strava should be quicker down hill. But this was about constant effort.

   So, where to next? After I recover from the Roller Coaster Run I aim to gradually build up to 165 BPM for my tempo and interval work and 150 BPM during my long runs. As the winter season draws near I want to push that to 170 BPM and 155 BPM.

   I’ve played with Heart Rate training before, but not as seriously as this. I'm excited again.

   

   I can’t wait to see how it all goes. I’m excited, are you?