Thursday, September 28, 2017

Judging Your Running Effort

Hello! How is your day going? I hope everyone is happy and being productive today. Somedays, I feel like I'm most productive in the mornings and then after that, I feel like I'm just making it through the rest of the day. Last night I did a treadmill run (that is based on personal effort and which I'm going to talk about further on in this post) while I watched This Is Us. I missed the first 15 minutes of it because I was putting kids to bed, but I'll rewatch it. Does anyone else battle with themselves between watching a show when it airs or watching it in your free time?  2.6 miles in 20 minutes for the day.

Today is my rest day and that is a good thing because I am EXHAUSTED! I'm normally in bed by 10:00 (I know sometimes that makes me feel kind of old, but it's true) but last night I stayed up for two extra hours because Little Adventures is having a big outlet sale that they extended to online. And I have a birthday girl coming up and she wants this a Merida dress, so I found one that was on sale that looks just like on the movie. The sale goes until the 30th and online is only while supplies last. So if you have a little princess girl who needs a dress, jump on that. They are amazing quality and they ship free in the U.S.

Yesterday J brought home her school pictures. I'm always pleased with how hers turn out. Growing up I had to get retakes every year from the time I was probably in 3rd grade until I was a sophomore in high school. So far J doesn't have this problem. Her pictures have come out great and I'm always jealous of her hair! 

For lunch today I remembered that I had some leftovers from a family dinner the other night and I made a really delicious sandwich with them.  I didn't have my normal sandwich bread but it was still good. Honey mustard, mozzarella cheese, and pulled pork toasted in the broiler for just until the cheese melts. Then I put bbq sauce on it. 

Then we shared some striped cookies after lunch. I used to love these as an ice cream sandwich. 

M has really been into jumping lately. So she asked me to take a picture of her doing jumps. I think I need to get her in gymnastics because she's constantly doing cartwheels and summer-salts too. 


I want to talk a little bit today about effort. This is something that is different for everyone. My best effort is going to bring different results than your best effort. Just like how pace is different for everyone, so is effort. And I honestly think everything that has to do with running is going to be different for everyone. 

So my run last night is one of those runs that is broken up based on your effort scale. You start out at a 65%-70% and by the end, you are going 90%-100%.  It can be tricky, though, when you're just starting out as a runner and you're not sure what your 65% effort feels like compared to you 80%.  So how do you figure out what effort you're at?

There are a few different ways that you can judge the effort that you are giving on a run.  And there are different levels of effort used for different runs. For now, don't worry about looking at your pace on a GPS or the treadmill. That will come later. 

I would say that warm-up pace is super easy. You can breathe through your nose. You can easily talk to people you're running with. It's just enough to get your heart rate up and your body warm. To me this is about a 50% effort. This is the pace I use for warm up and cool down. 

A slow run, for me, would be about a 65%. Here I can talk to people around me, I know I won't tire quickly, and my breathing is even and easy.  If you're running solo and you need to test your effort, try singing/saying two bars of your favorite song. If you can get through those talking almost normally, I'd say that's about 65%. 

A nice paced run that I use most of the time is around a 70-75%.  I can breathe easy and talk pretty well still but my heart rate is up and it takes a little more effort to talk.  Most of my runs are done at this pace because most runs should not be at race pace. You want to save that energy for race day. 

Then when I do speed work, that's where I start getting in the harder effort. I do my speed runs between 80-90%. You can't talk. You are breathing evenly but it takes work, Your muscles start to feel tired quickly, you can't run for long at this pace. I usually do intervals at this pace or I do fast finishes to my runs at this pace.  For me, this is about race pace for a 5k as well. 

100% for me, is the last half mile or so of a 5k.  I'm giving every last ounce of energy that my legs can squeeze out. Breathing gets hard and when it's over it takes a minute or two to catch your breath. 

Like I said earlier, effort is all relative. The best way to figure out what your effort range is is to try it of course. Get on the treadmill and do some intervals starting at a very low pace and work your way up. Run for as long as you can and take some breaks in between before going to the next level.  

Who was your favorite princess or Disney character growing up?

How do you judge your effort?

What is your favorite TV show right now?

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