atoponce

atoponce, 2 days ago to running

#Running the Ogden #HalfMarathon tomorrow.

I've been training to hit 1:25 since my half marathon at St. George last October. My PR is 1:29.

Unfortunately, the training hasn't gone to plan. Despite running hills, threshold intervals, long tempos, and lots of slow easy runs, the best I can probably hope for is 1:28.

However, this course is more difficult having about 1/3 the elevation drop of St. George and some rolling hills. 1:28 would mean a significant fitness improvement.

Here we go.

Infographic showing key performance metrics for running from October 2023 to May 2024. Pace has improved by 0:25 min/mile. Power has improved by 27 watts. VO2 max has improved by 5 mL/kg/min.

atoponce, 6 days ago to running

So, this is the first #running thread I need to dump out of my head.

About a year or so ago, I started qualifying what effort meant while in the run. There are essentially four basic models:

• RPE
• Heart rate
• Pace
• Power

So I put this infographic together as a simple way to qualify effort.

It uses the popular 5-zone paradigm and standardizes on a field test based on what's referred to as "crest load"—the race pace you can sustain for 40 minutes.

https://imgur.com/a/7CYGOBm

1/n