| Hello SunRuners:
Thank you for coming out to our 4th practice run in snowy weather.
I hope the experience of all weather running was fun and worthwhile.
Please view the attached route maps. The meeting location, distances and u-turn points are the same as last week's.
The new element for this week is interval training or speed work. The running will lead you into the realm of anaerobic and ultimately a faster running pace.
The volume of speed work will be around 10-15% of the training distances.
A simple way of explaining speed work is: not easy or difficult to carry on a conversation while running.
For the 60- group, the interval running will be in race day speed.
For the 60+ group, we will test the limit of our comfort level and see how our bodies respond to it.
Please view this site for more information:
Heart rate will be a useful tool in preventing over-training or under-training when doing speed work.
This is how it works:
Step 1: get your max heart rate by : 220-age = MHR for men. Use 226-age for women.
Step 2: get your resting heart rate by : 1 minute heart rate before getting out of bed in the morning = your RHR
Step 3: (MHR-RHE) X intensity% + RHR= beat per minute or BPM
For example, using my heart rate for 80% intensity or 5k race pace speed work.
(160-60)x80%+60=140BPM
Again, eat a bit more carbohydrate ie: rice, noodle, pasta on Friday night
We will be running at the River Road location for the next few weeks. It is at the very west end of River Road in Richmond. There are parking areas off the side of the road. WC is available. The location is exposed and is known to be windy. Wear wind breaker if you have one.
Date: March 1st, 2014, Saturday 星期 6
Place: west end of River Road, Richmond
Time: 8:00 am
Route : 6K for 60+ group, see attached orange map, turn around at No. 2 Road bridge
8K for 60- group, see attached blue map, turn around at Gilbert Street bridge
Have a good day.
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