[Sub-3 Training Log 5/25] 20km jog: Is my training not actually a jog?
Hello, this is Aimar.
Last week, my child caught the currently trending adenovirus, and they had a high fever of around 40°C for seven days...
Since they were lethargic for quite a long time, I couldn't find much time to train last week, so today was my first training session in a while.
Completed 20km at an average pace of 4'31"/km.
Since it had been a while but I wanted to get some distance in, I decided to run the first 10km slowly and pick up the pace for the last 10km.
Is that jog really at an effective pace?
I had a sneaking suspicion that I tend to increase my pace even when I call it a jog, so I decided to look into it seriously.
There are quite a few videos about jogging on YouTube, so I fed them into Notebook LM and had it create a summary document for me.
Slow jog = less than 60-80% of maximum heart rate.
First, I had it summarize the necessity and effects of slow jogging on one page. The training that yields the effects shown on this slide is at '60-80% of maximum heart rate'.
My max heart rate is around 185 bpm, so that range is 111-148 bpm.
In today's training, the first 10km was barely appropriate, and the second half was too fast.
Since the energy sources are different to begin with, it ends up being a different type of training with a different purpose.
I also had it summarize a comparison between slow jogging and race pace.
I feel like the reason I tend to slow down in the second half of a full marathon might be right here.
If that's the case, I'll just run easily from next time on.
If it were something like 'do more intervals,' I wouldn't be very motivated to incorporate it, but if it's 'jogging slowly is fine,' then training just becomes easier, so I feel like I can definitely do it.
With the summer heat approaching, I plan to focus on running slowly while monitoring my heart rate from the next session onwards.
It's hard to maintain motivation during this time of year with so few races, but let's all keep doing our best!