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I did a 35min run this morning, excluding the warmup and cool down. I can definitely see my pace is improving, while my average HR is still in the aerobic HR zone.

I know Vo2max is not a great tool as an absolute measure of fitness, but a good tool as a comparison against my past performance. It is steadily climbing. When I started running at the end of November last year, my Vo2max was in the "poor" region and I was in the bottom end of my age and gender. Now I'm at the top end of the "fair" region, and I'm at the 50% mark for my age and gender.

So slow but steady progress.

My current Garmin Coach training plan will be done by end of Feb. After that, I'm thinking of scaling back the running to 3x training sessions and a Parkrun each week, and then adding some HIIT workouts on my "off" days. At the moment I'm running 5days a week, so not really feeling up to additional workouts. Also, recovery is important.
 
ShaunSA said:
I'm guessing I should be spending all my time in Zone 3? Not sure how much slower I can go though :unsure:

View attachment 1466675View attachment 1466677
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Those zones look super wrong unless you are over 70 years old... And I know from your biatcherig posts here in this forum that you surely can't be that old :ROFL::ROFL:

You might need to manually set your zones yourself in the Connect app...

Rule of thumb for max HR is 220 minus your age. And then workout the zones based on that.

And yes zone 2 is where you should be spending the majority of your time. But it requires patience and consistency.
 
AlmightyBender said:
Those zones look super wrong unless you are over 70 years old... And I know from your biatcherig posts here in this forum that you surely can't be that old :ROFL::ROFL:

You might need to manually set your zones yourself in the Connect app...

Rule of thumb for max HR is 220 minus your age. And then workout the zones based on that.

And yes zone 2 is where you should be spending the majority of your time. But it requires patience and consistency.
Click to expand...

They are the default zones.

Used some calculator which gives me this

1 - 114 to 123
2 - 124 to 134
3 - 135 - 146
4 - 147 - 156
5 - 157 - 167

Stupid watch says I can't exceed 100 for the first one
 
ShaunSA said:
They are the default zones.

Used some calculator which gives me this

1 - 114 to 123
2 - 124 to 134
3 - 135 - 146
4 - 147 - 156
5 - 157 - 167

Stupid watch says I can't exceed 100 for the first one
Click to expand...
Weird, my default zones are accurate for me age. I would just make zone 2 from 100 - 134 then.
 
I managed a (little 4K) run for the first time in over a month, thanks to more than a month of bronchitis. Till now the best I've managed is brisk walks, with the occasional downhill trot. Shakes the lungs up though, lots of phlegm to cough up! (And it's been quite tough hitting 900 vitality points a week...)
 
I'm going to try something this coming Saturday for my Parkrun.
My Garmin doesn't natively support PacePro, but I can create PacePro strategies in Garmin Connect. Will write it on my arm or something...
1675235768934.png
The target for this is about a minute faster than last week's run. I used elevation splits instead of 1 km splits, so it is easier to force a slower pace for uphill and a faster pace for downhill.
The splits seem doable.
 
AntennaMan said:
I'm going to try something this coming Saturday for my Parkrun.
My Garmin doesn't natively support PacePro, but I can create PacePro strategies in Garmin Connect. Will write it on my arm or something...
View attachment 1467441
The target for this is about a minute faster than last week's run. I used elevation splits instead of 1 km splits, so it is easier to force a slower pace for uphill and a faster pace for downhill.
The splits seem doable.
Click to expand...
It's a bit of a challenge to pace yourself on an uneven stretch of grass as many factors can affect it especially when you only have 1 min

I know the one PR I tried to improve week on week but there was always an obstacle of some sort. Muddy patches, dog on a leash, slow walkers, high grass, heat, queues at finish so be aware of these.

You'll also perform much better if you do a light 20min warm-up as you're starting on an incline.
 
wise_guy said:
It's a bit of a challenge to pace yourself on an uneven stretch of grass as many factors can affect it especially when you only have 1 min

I know the one PR I tried to improve week on week but there was always an obstacle of some sort. Muddy patches, dog on a leash, slow walkers, high grass, heat, queues at finish so be aware of these.

You'll also perform much better if you do a light 20min warm-up as you're starting on an incline.
Click to expand...
This week will be my 10th run on this specific route.
In general, it is a pretty decent route. But this Saturday it might rain, so there's that.

I tend to start at the side of the pack, so I miss the worst of the dogs/kids/grannies, but that first hill is a bit rough.
For the last 2-3 weeks I've tried doing a decent warmup beforehand, and it definitely helps.

But we'll see how it goes.
 
RunningFromFat said:
How long do your guys shoes last before you change them? Goth two pairs sitting @ 500km...
Click to expand...

I only added my pair to Garmin Gear in May 2022 and it's sitting on 460km atm. But I've been using them from around September 2020 so definitely way higher mileage. Being lightweight I guess my shoes last a bit longer. But definitely time to replace them.

Problem is way too many options out there and it's so easy to select the wrong one
 
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