So, anyway, I guess it's about time I re-updated. The "ok" news: I still take walk breaks during my zone 3 runs. But I still do much better than I did a few months ago. Here are some charts for comparison. (Have I mentioned how much I love data? Particularly in graphic form? Mmmmm... data....) Anyway, the important part is what's above and below the dashed line. Above is walking; below is jogging.
Here's early March:
Here's late May:
On to the better news. My zone 4 "tempo" runs. (Yeah, yeah, these aren't really tempo runs, per se, but play along, will ya?) Now, this might be a little misleading, so you want to pay attention to the times. The first graph is a 16 minute tempo run. The second, from today, is a 24 minute tempo run. Also, and this is important, any time I had to walk on a tempo run means that I couldn't keep my heart rate out of zone 5. I was red-lining, as some might say. Today, I stuck pretty easily in the middle of zone 4, except for my "sprint" at the end.
Isn't it pretty? OK, maybe you don't appreciate graphs quite as much as me, and that's OK. But trust me, it's pretty. Really. Oh, just a little bit more data: That 16-minute tempo run? The run portion was run at a 12:38/mile average pace. Today? 12:03, baby.
Do you think it's time to add some interval or fartlek training? Yeah, me too.