Jogging pace vs Pulse: A look alarm beginner
Sport And Fitness / / December 19, 2019
Start running very difficult. It knows everything, because it started to do it almost every one of us. Many stopped at the first-second workout.
Begins to run - is to experience discomfort, suffer. But as he said the Japanese writer Haruki Murakami's marathon (Haruki Murakami), pain is inevitable, but suffering - a personal choice.
Inga AdmiralPracticing psychotherapist from the hot Rio de Janeiro, where everything is run, of course, in white trousers, this guest material talks about the internal struggle with himself during the race and life hacking is divided as to run in pleasure. Running on the pulse of not opening for an experienced athlete, but many beginners do not realize that the main thing in training is not the speed, and heart rate and duration. It described them running load.
Inga Admiral
Practicing psychotherapist from Rio de Janeiro and the novice runner.
I run less than one and a half years in operation three or four workouts per week. Already had four break for a month (jammed back; tired; tired; bronchitis). Not yet ran her first half-marathon, let alone a marathon. Behind his back while the five races on ten, one-on-one and 12 kilometers by 15 kilometers. My short-term goal - to run 10 kilometers at least a second faster than one hour. I have never failed. Moreover, until now it was not even a single race, whenever I did not have to move a step in the middle distance.
We are talking about "merry starts" in the glorious city of Rio de Janeiro, which is usually at a temperature of 30 ° C whisked other athletes sweat begins to irrigate you already on the second kilometer of the race. Here, every two or three weeks on Sunday held a collective run that except holiday will not name: the starting area held a beer tasting, and in the program of the race is usually claimed and actually running, and walking (walking with a beer and collective selfie). No atmosphere of competition or a busy overcome. It would seem to be nervous?
Actually, I'm the therapist, not the athlete. Especially deep this truth is lived by me approximately six kilometers away. The first five I run fast. As I bequeathed to my first coach, "start fast, run fast and finish even faster." On the first kilometer is usually obtained to meet the pace of Dream, winding zigzags and overtaking moms with strollers, photographed in memory on the background of the starting arch and runners-selfie sticks. The second and third kilometer run smoothly. On the fourth I'm starting to run out of steam, but I force myself to run fast. On the fifth case turbidity: looking at the clock, I clearly understand that to run faster and will no longer record for 10 kilometers I do not shine. "Oh, you can still have time to put a personal record for 5 kilometers," - he suggests a sophisticated mind, and I speed from last forces.
At the sixth kilometer overtake retribution - helplessness and a wave of disappointment. I record, of course, do not put, because from the start to run faster, but still a little saving power in the calculation at the top ten. Disappointment gives way to an attack of self-pity, and it usually starts gamma bodily symptoms: tingling in his side, Thirst, weakness in the legs and various other "Nehochuha"... From that to lie down on the grass, it stops me just knowing that walk their dogs here. I turn on the step, and then endlessly run to the finish line, cheering himself that there will be given a medal and will be waiting for the family with the keys to the house.
While moving invent all sorts of different reasons that I have to run. But she also devalues them, because the record is not going to happen.
This is an internal picture of the running tempo with the intention to beat your personal best. Prostration I bind precisely to the fact that the installation of "I have to run back and win," I did not motivate. Competition and ought never motivate people with severe anxiety. On the contrary, they greatly increase the alarm, because along with the "I have" turned on "all of a sudden, I can not" and "do not seem to get." This trio discourages doubted myself a runner so that about any pleasure from the race out of the question.
Today was the first time in a different way. Prerequisites for change, I see two: a change of coach and began to follow the dynamics of heart rate (Garmin Forerunner 225) As advised new coach. He turned my cross country Feem-godfather, his background is my first coach looks lazy apathetic medusae.
A week before the race at 12 kilometers of the local series Athenas I received a letter from the coach saying:
Race 12 km, and this time you're not just running away for a while and you run to the end and without interruption, and for this Monitor your pulse (including alerts on the clock) to run no more than (but not below) the 4th zone pulse. Think of this race as an effective exercise not only your body but also the mind. According to my calculations, at this rate, you do not just run so far to the finish line without stopping, but will at the same time a more or less normal to feel.
I must admit, I brake is to use all the features of the running of his chronometer, and just a week ago, learned to put warning. It turned out that run on pulse means to stop to take the exam, stop demanding from him impossible to run relaxed (that does not mean slowly).
Somewhere in the middle of the race I realized that the heart rate is adapted to the load, and I gradually reduces the speed, so as not to extend beyond the fourth zone. This meant that the records will not be exact and should not be - what a relief! Comparing his fortune to me typical of 10 kilometers of running in the rate, I find that running on pulse is running smoothly, run softly and very confident.
Six kilometers went flawlessly as the seventh, eighth, and so on. After the fifth kilometer mark began to flash very quickly, and I can say that in the inner space of time it was the most fleeting race in my little practice. The process was time to twist his head, admire the ocean, look at the other runners. Approximately 1.5 km I ran for "horse" - the grandfather, in whose pockets is something funny clicked, reminding hoofs. It was even sorry for him to overtake, but otherwise I would have got out of the fourth heart rate zone.
The result of the race: 12 kilometers in 1 hour 17 minutes, but the deep satisfaction, desire to continue, the absence of any signs of fatigue.
This text was written in the head between the seventh and eleventh kilometers. It was great!