Running by heart rate
In the last few months I have been diligently working to repair and rebuild my lower legs from injuries sustained during my April marathon, and trying to return too hard too quickly. I had my first double digit run in over 8 weeks last weekend. It felt great- in a foreign way. I would like all of my long runs to be at least an hour and a half in duration, regardless of what I am training for.Most of my running has been in the "recovery jog" to "easy" heart rate zones, the idea being to increase blood flow to my legs, maintain and improve aerobic fitness, and give plenty of rest to the sore areas. A few strides have been thrown in for fast-twitch fitness, but only if my leg feels “good to go”, and there have been one or two runs that had 10-15 minutes of tempo.
To train by heart rate, I follow a simple formula found on Pfitzinger’s website. Using my max heart rate of 172 (you can determine your max with a simple heart rate max test), and my resting heart rate of 41 (Yes, I realize these numbers put me in the “freak lady” category, but it’s a genetic thing), I found my heart rate reserve: 131 (172-41=131) and calculated all of my training zones for heart rate. If you want to do this, multiply your heart rate reserve by the proper percentage and then add your resting heart rate.
For anyone who does not own Advanced Marathoning, the standard heart rate intensities Pete Pfitzinger suggests are:
| Workout type | % Heart rate reserve |
| VO2max | 91-94 |
| Lactate Threshold | 77-89 |
| Marathon Pace | 73-84 |
| Long/medium long | 65-78 |
| General aerobic | 62-75 |
| Recovery | <70 |
My mileage has been darn low for me, but I am rebuilding that with the goal to get back to 40+ MPW for several weeks before starting some solid 5k speed work. I’ve been tempted to start Vo2 workouts sooner, but increasing mileage and adding in new speed work is a dangerous combination. I can wait.
I know my first race back might be ugly and tarnish a record I have been proud of, but I am itching to get a real feel for short races. I have only ran two 5ks since getting serious about running a few years ago, and really have only ran 4 or so 5ks- ever. I think I am ready to give it a good stab and see what I can do. Every race is a learning experience. The nice thing about the 5k is that it shouldn’t take a month to recover from, so I can have fun re-trying :)
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Church
OK if you are still with me here, or maybe you are just joining in, church is something that I enjoy. It has not been a place of ritual, but rather a family of about 50 people (give or take) who have common beliefs, want to grow in their understanding of God's word, and in their living it out.This last Sunday, a man I deeply respect resigned as our pastor.
He has been our pastor for 10 years, 7 of them unpaid. He baptized me two years ago and my son last year.
I could go through every person I know (living) and find no one who better fits the requirements to lead a church. He always taught from the Bible. He is not a perfect man, but he will admit this and has many times used his own failings to demonstrate to those of us willing to sit and listen each week, what God had to teach him. I have seen him grow in humility, love for others, willingness to sacrifice his own wants/needs, and in many other ways as our leader. His wife is a fine example of the Proverbs 31 woman, and his children (now grown) have always been quick to respond to his advice. I have never seen him raise his voice.
His departure came as a big surprise and happened very quickly. He told us he had prayed about it and that his reason for leaving was "It would not be possible to effectively pastor this church any more." and that he "Also has a family to pastor."
Since I am not in our church's leadership I really do not know what might have happened to send him packing his bags, but I am SAD. Sad that my kids will not have his spiritual/Godly influence nearby. Sad that we might part ways with the remaining people of our church during all this confusion. I am ANGRY that things got to a point that he felt he needed to resign, and that nothing was done about it before it got to that point. And I am SICK that a very good man is leaving - obviously feeling his hands are tied and that he would be better used elsewhere.
But I trust.
I trust that God will have something much better planned for him and his excellent family somewhere else. Somewhere, another church will gain an excellent leader. And I trust that in the end, in heaven, where everything is without sin and all of us are under the One, Perfect, Holy leader, there will be unity. And ALL of this will ALL make sense.
Proverbs 3:
5 Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.
