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#Redmond City #Marathon race is in 7 days now, and realistically I don't think I'm in the shape to get #BQ (3:25:00) this time around, although give me another month I think I can. So I've decided to run the race by HR -- this way at least I will get a valuable lesson and won't burn my self up in the first 20 miles!
#Springtime is here in #pnw!
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This #LongRunSunday I ran my #78 HM -- 14mi actually. Time 2:05:25 pace 8’57”/mi. This is the 6th consecutive week I’ve run an HM!
I ran this HM by HR: 4mi @ 132bpm (pace 9’27”/mi), 6mi @ 137bpm (9'03”), and 4mi @ 147bpm (8'19”). The entire time I was managing HR, and learned how to effectively ramp up or cool down -- it's fly-by-wire so it needs a lot of practice!
This #LongRunSunday I ran my #77 HM: easy 8mi @ HR 130bpm + 5.1mi progression. Avg/max HR was 136/158. The last 1.13mi saw sub-8’/mi pace. No niggle during the run.
This is the 5th consecutive week I’ve run an HM.
VO2max reached 53.2, 0.3 behind my all-time high, while my #Strava fitness stayed at an almost all-time low! 😂
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This #LongRunSunday I ran my HM #75 — Woodinville Half Preview! 10mi EZ @ 130bpm + 2mi @ 144bpm + 1.33mi cooldown @ 128bpm. Didn’t run south enough on SRT so had to run north of starting point. This is the last long run before the race next Sunday!
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So how did #CoachGPT react to this smart-ass human breaking from its instruction of not running more than 12mi? Apparently I passed, with flying color! 🎉😂
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So... I logged #HM #74 this #LongRunSunday. Per #CoachGPT: I ran 4-mile splits with rising HR caps -- 130, 135, 140bpm, then walk/jog after ~12.2 miles. Paces came in at 10:09, 9:52, and 9:16/mi (yes, that last one broke the “no faster than 9:30/mi rule… tough to hold back).
And no cadence locking this time: newly acquired #AirPodsPro 3 can measure HR with much less cadence interference!
#running #photos https://sigmoid.social/@BenjaminHan/116112869230912487
Benjamin Han
Pampushka
Jonathan