May 15, 2022 at 6:27 am #15181John ZombroKeymaster
Yowsa! Mid-May. Hey Hey let’s play! As an RD, let’s throw in a KPI test this week. Your Key Performance Indicator is your 1-mile run time as a test for aerobic power. As long as you are rested and not nursing any sore spots, just go completely ALL OUT. No thinking, plotting, pacing, percentagizing…just hammer. See what you can do and write it down for future comparison.
Warm up properly with some jogging and striding. Finish with jogging, walking, and stretching. Post what you get. I think old Daddy is capable of doing a try and I’ll report in on my amazing deconditioned status.May 15, 2022 at 5:07 pm #15185
Hey John and demons, I am looking forward to the 1 mile early season KPI. Was thinking of doing it today to get it out of the way, but instead decided to do some more cardio training because it is such a beautiful day out. Hiked 52 mins today and was doing good with 70% effort up the M, however probably did more like 80% from above the M to the first lookout. Its not that easy for me to expend a lighter effort on the steeper grade above the M. Hope my body doesn’t complain about it too much tomorrow. 🙂 Over all it felt good though I might have pushed it a little more than I planned too.May 21, 2022 at 6:01 pm #15343
Hey Demons, I chose to hike today for 1 hour 25 mins for aerobic conditioning and left the mile run KPI for tomorrow or Monday. The trail I took today was less vertical and joined with the Sypes trail. Was able to keep my effort at 70% most of the way, until the last 1/2 mile which was fairly steep. Ran 2 1minute power intervals uphill and that was all I had in the tank for intervals today. Next time I can increase the # of power intervals. Has anyone else run the mile KPI yet? If yes, please post your times. Have a great day,May 22, 2022 at 2:05 pm #15352
Hi Demons, went out to the Belgrade track today to do the 1 mile KPI. Great weather for a run, crisp but not cold. I timed in at 8:10. My first 200 felt fantastic and I was feeling like Michael Johnson running on the track until things fell apart after the 200 :-)! I slowed way down until lap 3 and recovered enough to run a more comfortable mile pace for the next 2 laps. Looks like I have some training to do to reduce my mile time, however its the first run of the season and my time is faster than what I ran in the last 10 years. Did anyone else run the mile KPI? If yes, let me know your times.May 22, 2022 at 4:14 pm #15370John ZombroKeymaster
Pure Fire! Great work, Bill! Check the tips in next weeks thread! I’ve yet to muster my mojo and join you but shall try soon.
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