Increased Speed For Recovery Run

Daily Quote:

"The Base Building phase is all about building aerobic fitness. Run the same weekly mileage for at least 2 weeks before increasing your mileage. Only advanced runners should do a long run every week. All others should do one long run every 2 or 3 weeks. You shouldn't race during the Base Building phase. If you choose to race, your effort shouldn't exceed 85% of maximum heart rate. You shouldn't take time off, either before or after a race during the Base Building phase. Work in 4-week cycles. Week 1 is your "base" week. In week 2 increase your weekly mileage by about 10%. In week 3 increase the distance of
your long run, but keep the total weekly mileage the same as week 2. Week 4 is your recovery week - return to "base" week mileage."

--Neil L. Cook, BS MS Med

Today I increased my speed for my Recovery Run as my body has adapted, which had resulted in a heart rate below my recovery zone.

10:30 a.m. Recovery Run, 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. Average heart rate: 144 bpm. Cardiac Drift 149 bpm. (Note: my maximum heart rate is 190 bpm) I feel comfortable, relaxed and within my heart rate zone for a Recovery Run, I'll continue with the 6.3 mph speed until my body adapts.