It's a moody Sunday morning as I lace up my new Lone Peaks. After a week of travel and one brief but intense mountain bike session yesterday, today's about getting back into rhythm with a deliberate Zone 2 effort.
The first mile clicks by surprisingly fast despite my intention to take it easy. My body seems grateful to move again at any speed. The new Lone Peaks feel solid underfoot—a worthy upgrade from my old 6s. After running in Olympus shoes for so long, the slightly reduced cushioning (we're talking millimeters) lets me feel the terrain differently. It's not uncomfortable; feeling my foot conform to the rocks underneath is oddly satisfying.
By the first 5K mark, I'm at 38 minutes and change. I'm feeling good but questioning my ambitious initial plan for a 15K with deliberate efforts up all the hill climbs. Yesterday's mountain bike session was only about an hour but more intense than I thought. My Garmin's been telling me I need more low-aerobic training lately, so today's mission is clear: stay out of Zone 3.
The sun threatens to break through the morning fog as I tackle the back half of my route, where all the big hills hide. I'm overdressed—the Craft running shirt under my Graves shell has me overheating twenty minutes in. I should have brought my running pack to stash the coat, even for just a 10K.
This morning, I noticed the distinctive smell of spring in the woods. We might have finally made it through winter.
The second 5K wraps up at 43 minutes and change – considerably slower than the first half due to the elevation. My average speed has dropped to 4.6 mph, but that's fine. Today isn't about speed.
Checking my watch at the finish: 6.25 miles, 1 hour 22 minutes, 13:13 pace. My heart rate data shows 0% in Zone 3 – mission accomplished.
My Garmin reports a " productive " training status with an aerobic training effect of 3.5 base. I even picked up another bump in VO2 max, which I'll happily take—recovery time: 24 hours.
Trying to stay in Zone 2 was the right call. After a week of disrupted sleep in overly soft, overly hot hotel beds (I miss my Eight Sleep at home), this was exactly what my body needed. Tomorrow's St. Patrick's Day celebrations can begin with a training status I can feel good about and a pint I've earned. Slainte.
Final Stats
Here's the breakdown for those keeping score:
Distance: 6.25 miles
Time: 1:22:36
Average Pace: 13:13/mile
Elevation Gain: 797 feet
Heart Rate Zones:
Zone 1: 24% (≈19 minutes, 51 seconds)
Zone 2: 75% (≈1 hour, 2 minutes, 40 seconds)
Zone 3: 0%
Training Effect: 3.5 aerobic (base)
Training Status: Productive
Recovery Time: 24 hours
VO2 Max: Increased
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