Hi folks. I’ve read the theory and I’m trying to do things the right way in training for my first half IM in August 4
(Steelhead in MI
). But I want to be sure I’m doing the right thing, so I would appreciate your advice on the following two questions:
1. I’m training for a first time with a HRM, attempting to build base and keeping within my aerobic zone to do so. I’ve calculated the zones with the Verkonen
(sp?
) method, but to stay in that zone, it seems I have to run WAY slow…could this be?
2. Assuming the above is correct, my plan it to gently increase the distance over 8 weeks, always staying in this zones
(at the slow speed, although I assume this too will increase as my heart becomes stronger
). Only after the 8 week would I start working on speed. Is this the right approach, or should I already be mixing in one higher speed workout per week, or intervals, etc.
Some background, in case it helps. I’m almost 35, and this would be my fourth season of triathlons. I’ve done 5 sprints and 4 olympics
(the latter at about 2:55
). I’ve run a 5k in 21min
(7 min per mile
), and a half marathon in 2hrs
(9min per mile
). Normally when I run I run I go at 8:30-9min per mile, depending on distance. But right now to stay in my zone I have to run at 11-11:30 min per mile, it almost feels like walking! Note, before I started again 3 weeks ago I had had to take 7 months off with little to no aerobic exercise. Is it possible that this time off eroded my heart’s fitness so much? Or is it possible that before I was racing at a really high heart rate the whole time
(and is this sustainable over 2-3 hours?
)
Had I not bought the HRM none of this would ever have occurred to me, but I have plenty of time to train for this race and if this is “doing it the right way”, I have time and patience to do it. Just want to make sure I’m not wasting time and training harder than I am.
Sorry for such a long post, and thanks in advance for any tips!
Cheers,
Martin