After doing more heart rate training reading and research (yes, I like to read, especially about running, it's obnoxious, I realize!) I realized that the main purpose of heart rate training is to capitalize on the hard-easy philosophy. Basically you can train almost everyday and should avoid injuries as long as you're following the hard-easy principle: every hard workout is followed by an easy one (heart rate wise). During my training I was having 3 or 4 "easy" runs and only 1 hard and 1 long (which is considered hard effort even though the HR is kept lower). Hmmm.
While I created my training for the Fargo half similar to my Sioux Falls half training, I have decided to throw in some "harder" workouts if my body feels like it on one of the "easy" days. Tuesday and Thursday are considered easy since I only have about 30 minutes for a run between work and class, and yes that means I'm dripping sweat during class. Thankfully it's at my computer not around people with noses.
Monday night I took advantage of this "freedom" and decided to run a route by feel and not pay much attention to my watch. It's much easier to not pay attention to my watch when it's dark out FYI. I ran harder than I do during as easy run, but easier than a tempo run. I kept thinking, "Ok, if you had a 10 mile tempo run, what pace would you run it at?"
And shockingly it was a great effort and a lot of fun. The first mile was a bit of a "warm up" but still a lot faster than I usually do my warm ups at. Plus it was on a hilly route. I tried to focus on a quicker turnover, and "running on eggshells." When all was said and done I had a pace at the slow end of my tempo range, and a heart rate toggling in between my easy and low end tempo/LT pace. And I wasn't hating life while I did it (general theme for legit tempo runs). I think I'll be throwing these in going forward!
I did 4 miles in 34:25 for a pace of 8:37.
One of the reasons I was happiest about forgoing the fall marathon was that I could race a bunch of shorter races (hopefully before the snow, ice and freezing temps arrive)! Plus, since Danielle will likely blow my crappy marathon time out of the water for our "challenge" I need to bank some time in our shorter distances. ;)
On deck is:
Fargo FM half marathon October 8th.
Trick or Treat trail 10k (although trail means bike trail, not trail-trail) October 29th.
TV update: I cancelled my cable and DVR and my service was up last Wednesday. And when I realized the horrible timing with sweeps week this week I almost cried. Please keep me posted on tv shows I must watch online, mmmk? I caught the New Girl pilot on Hulu this weekend and loved it. But I could probably watch Zooey stare at a wall and call it quality entertainment.