A Fistful of Running
Speaking of the 3:00:08 marathon man, he recently wrote a post that caused me to spray a mouthful of Twinings Earl Grey all over my keyboard. Scott reckons I could pass for Clint Eastwood's better looking younger twin brother. Do you really think so punks? Go ahead, make my day! If you don't think so amigos, I'll order three — no four — coffins.
Avid Six Footer and ultra runner Two Fruits is wondering how I'll hold up to the double running and high mileage. It's too early to say, but I hope I have the miles/recovery/sleep balance right. Runner Susan wants to know if I was stuck for a blog idea. Not stuck Susan, just falling asleep on the couch when I'd normally be typing! One thing I can say already is that my aerobic fitness signs are promising.
I'm a big fan of the Robert Song Scale for tracking how aerobic improvement is progressing. Robert Song multiplies average heart-rate by the average pace of a run on a particular course to come up with a number, which I call the RS result. For example, if I run my 12k course at 5:12 per km with an average heart-rate of 136, this equates to an RS number of 707. This happened to be the first run I did yesterday afternoon. The lower the RS number, the better. On January 22 I ran the same course at 5:25 per km with an average heart-rate of 134, giving an RS number of 726. To me, yesterday's run seems like a significant improvement, even though it was 21°C in January, and 9°C yesterday.