#zonetraining

[xiomaraguevara]

Llueva, truene ó nieve!!! #fitzone #zonetraining #2019 #ilovemymklife https://www.instagram.com/p/BsgHhzlBteInQSQTkUdambcgTELW_F65YTzBTc0/?utm_source=ig_tumblr_share&igshid=mgpv1lmvoxol

[6run4motherrunner-blog]

Rethinking my training

It’s been a little over a week since I had my lactate threshold tested.  Let’s talk about what I learned from the test and what impact this has upon my training.  

The first thing I learned was this: even though I was using my Garmin Forerunner 235 to track my heart rate, the ZONES were not accurate.  Check out the difference!  The good news is that it’s fairly easy to reprogram your Garmin to YOUR specific zones.  Pretty cool!

Okay, so now my watch is set correctly, but what do these zones mean?  Confession: I kind of always thought the higher, the better.  It was proof that I was really working hard.  HA!  I was so wrong.  Here’s the information I received from Summit Multisport.  Bear in mind this is SPECIFIC to the test I did.  These are MY zones, not YOUR zones.  

I want you to think about the training plans you’ve used.  Couch to 5K, Half Marathon Training, Marathon Training, Ultras, whatever.  Hal Higdon, Columbus Running Company, Marathoners in Training, Jeff Galloway.  The list goes on and on.  These plans give you mileage and specify things like intervals or tempo runs, but how did you determine your pace?  I’ve heard that you should do your long runs at anything from 30 seconds to 90 seconds slower than your intended race pace.  But what if there’s a science to focus my pace?  Something formulaic that tells me if I want to improve and eventually run at X-pace, I need to train at Y-pace?  That’s what I’m doing!  

I’m one week in and here’s what I can tell you.  I ran my fastest 5K ever yesterday.  Yay for a PR!  That’s obviously not due to my new approach to training, but it is evidence of the consistency in my running since February.  I also competed in my first-ever triathlon last Sunday.  I highly recommend giving this sport a go if you’ve never done one!  Aside from those two days, on all of my other runs I took a new approach to using my Garmin.  Rather than keep on eye on my watch for pace or distance, I chose to ONLY see my heart rate and heart rate zone.  This heat is a killer and keeps driving my heart rate up no matter how slow I try to go, but I’m getting a little better each time.  Tonight, for example, I ran 4.15 miles in 38:50, which ends up being a 9:21 average pace.  I should have been running 9:30s or slower.  That puts me in No Man’s Land, where I’m not deriving a benefit from the workout.  It was 86 degrees out, so that didn’t help!  I did stay in Zones 1 and 2 for about 35% of the workout, so there’s still a learning curve for me.  Unfortunately, I still allowed myself to creep up into Zones 4 and 5 for about 22% of the time.  I shouldn’t have been there at all.  And 42% of the time I was in Zone 3...precisely where I shouldn’t be.  It’s going to take some discipline, but I’m excited to slow down to speed up.     

[farrahinfinite]

Tantra Yoga & Meditation with the Dallas Lightning Basketball Team!! ⚡️🏀 #Zonetraining #mindbodymedicine #sportspsychology (at Life Time Fitness - North Dallas)

[farrahinfinite]

A few days left for the Alicia Thompson Basketball Camp! We would love to see you there. If your child is a basketball enthusiast, trying to make the school team, wanting to start for their school team, seeking an athletic scholarship, or wanting to stand out in a pick up game at the park, please come and join us for a fundamentally packed skills camp! We will help your child in discovering their zone for peak performances on and off of the court. 🏀⛹🏽‍♀️🏀⛹🏽‍♀️🏀 #basketball #mindbodybalance #zonetraining #flowperformance #FUNdamentals (at Flow Performance Training and Wellness)

[farrahinfinite]

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These Basketball 🏀 Goddesses are in deep relaxation after their Mind Body Medicine Session! 😊🏆💫 #mindbodymedicine #sportspsychology #zonetraining #womensempowerment #ladyballers (at Life Time Fitness - North Dallas)

[farrahinfinite]

Alicia Thompson Academy Basketball Camp - Day 2! 🏀😄 Big Lake, Texas Kids are masters of the Now! Spending time with them reminds me that"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." (Albert Schweitzer) I love sharing with kids they remind me to be present, to keep growing & we have sooooooo much fun!!!I really enjoyed visiting Big Lake and spending time with so many beautiful souls. The kids & their parents taught me just as much as I taught them. I can't wait to see them again. 🎯😄🌱 I wonder which city we will visit next? www.flowperformancetraining.com #flowtraining #zonetraining #selfcare #selfesteem #confidence #relaxation #skillstraining #basketball #getinthezone #happinesstraining

[farrahinfinite]

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Day 2 @ the Alicia Thompson Academy Basketball Camp was a complete success. Look at these kids go! Basketball skills & Mind-Body Medicine! 😄🎯❤ Flow loves the Kids!! #mindfulbasketball #zonetraining #happinesstraining #flowperformancetrainingandwellness