There is something about my shorter runs during the week that I do not like. Maybe I can get some comments on this from Steeve or some of you experienced runners. My easy runs during the week have been around 2 miles. The splits have been:
The first thing that jumps out is that the mile 1/mile 2 splits are always fast/much slower. I think one main reason for this is that I am starting out pretty quickly to try to get my HR up above 150. It takes me about .25 miles to get there. For that first .25, I'm estimating a ~13:15/13:20 pace. Then I "settle in" at around 155-157 bpm. The first mile, after getting out fast (for me) ends up around 14:00 pace. Then, keeping my hr under 160, I start to slow down. I feel like my last 1.25 miles are at pretty consistent pace maybe a little slower at the end. Probably around 14:50-15:00.
Here's where I need some advice. IMHO, it is good to maintain a consistent effort throughout a run. By that I mean consistent the goal of the workout. So, for easy runs, I would maintain a conversational effort throughout the entire run, breathing easy and not gasping for air. When a runner runs by pace, a runner ends up running at an increased effort towards the end of a run compared to the beginning. My easy run would start out conversational, but to keep a consistent pace, by the end of the run, I would be gasping for air and probably be running above AT. So, if this is my philosophy of training, to maintain a consistent effort, then I should not even "start my workout" until I reach that level of effort, right? For example, if today I am doing an easy, 30-minute run at 150-160 bpm, I should not even start the clock until I reach 150 bpm. I guess what I am saying is that I think I need a warmup. I need to get myself in the proximity of my target HR so that when I "start" my workout, the fires are stoked, I'm lose and I'm ready to "settle in" to my target effort. I think if I do this, my splits will be more consistent. Now I'm not going to see that "fast" mile 1 but I should see a mile 1 pace that is more indicative of where I am in my running.
Today's run felt great. Here are the stats:
Venue: Memorial Park
Total time: 30 minutes
Total distance: 2.09 miles
Avg pace: 14:22
Avg. HR - 155 bpm
Mile 1 - 13:48
Mile 2 - 14:59
da change (0.9) - 1:13
Caloried burned (according to polar) - 517