Monday, April 2, 2007

Change in Schedule

I might try something different in my schedule.
Sunday    - Long Walk (LSD, LST)
Monday - 5 km or day off
Tuesday - 10 km
Wednesday - 5 km
Thursday - 10 km
Friday - 5 km
Saturday - Speed work at the track

This will kick up the mileage but still allow for strength training on the 5 km days. Even on weeks without a long walk, like this week, I'll still be putting in 30 to 35 kilometers (about 20 miles) not counting Saturday's speed work.

Here's how it worked out on Monday:
Mile 1 - 11:37                  (7:13 min/km)
Mile 2 - 11:24 (7:05 min/km)
Mile 3 - 11:12 (6:58 min/km)
Total Workout - 34:13
Average Pace - 11:24 min/mile (7:05 min/km)

Heart rate was averaging about 163-168 bpm.

I've been examining various watches that will record time, cadence, stride length, pace and even altitude gain heart rate variations and almost anything else you can imagine. That should help training but depending on who is interpreting the rules, they might not be legal for racing. Here is the section of the rules that is open for interpretation:

Rule 66

  1. Except as provided in road races (Rule 132) and in long distance walking events (Rule 150), during the progress of an event a competitor who has received any assistance whatsoever from any other person may be disqualified by the Referee. “Assistance” is the conveying of advice, information, or direct help to an athlete by any means, including a technical device. It also includes pacing in running and walking events by persons not participating in the event, by competitors lapped or about to be lapped, or by any kind of technical device. It does not mean participation of an officially designated pacesetter in the race.

  2. NOTE 1: Pacesetting by a person entered in an event for that purpose is permitted.
    NOTE 2: Competitors may carry or wear articles of personal equipment, such as wrist chronometers and heart-rate monitors.
  3. a. Verbal or other communication, without the use of any technical device, from an individual who is not in the competition area to an athlete who is in the competition area shall not be considered assistance.

  4. b. The use by athletes of video or cassette recorders or players, televisions, CD or CD-ROM players, radio transmitters or receivers, mobile phones, computers, or any similar device in the competition area shall not be permitted. In long distance running and race walking, this is not a mandatory rule, but is a strong suggestion as a guideline for safety reasons.