A measurement of fitness
Being a bit of a pedantic bastard, I've made a habit (regularly since 2006 and haphazardly before then) of recording my average heart-rate on regular (non-track-session) runs. I record my "average heart-beats per kilometre", for I believe this is a good measurement of aerobic fitness. I call this the "RS" number (for marathoner Robert Song who gave me the idea). On the 3rd of October I ran 10k at 866 heart-beats per km. Yesterday I ran the same course at 833 heart-beats per km, so that indicates a fitness improvement in one week. It's exciting how fast one improves after a lay-off! The faster one runs the more efficient one is, so running speed needs to be not too much at variance when using this test (and that goes for weather conditions too).
One thing I haven't done well in recent years is to match leg strength and speed to improving aerobic fitness. Having a comfortably low heart-rate is great, but it's even better to also have speed and strength in the legs. Short intervals, short hill repeats, and running drills are regular sessions I plan on doing to address this shortcoming. I hope all who raced on the weekend enjoyed it and ran well. I'll catch up with your blogs over the next day or two.
|31 Oct 1993||41:20||164||678||10k race|
|10 Nov 1993||74:52||148||652||Corkwoods 17k|
|16 Nov 2007||58:53||124||730||Pines 10k|
|7 Aug 2009||59:29||120||714||Pines 10k|
|3 Oct 2010||60:34||143||866||School 10k|
|9 Oct 2010||58:39||142||833||School 10k|