The wind cut through the trees with surprising force, catching me off guard as I crested the ridge. Just when you think things are under control, nature reminds you who's really in charge.
The Mission: Benchmark and Build
Today's goal seemed simple enough on paper: complete a 10K benchmark run while staying entirely in Zone 2 heart rate. Add in 11 pounds of extra weight—two liters of water, a five-pound vest, and about 20 ounces of Skratch hydration—and suddenly, that "simple" goal takes on new dimensions.
This wasn't just another Sunday training run. It was the first official benchmark in my preparation for two ambitious challenges: my first 50-mile ultramarathon followed by the Allegheny 100 challenge. Last year, I conquered my first 50K. This year, the stakes are higher. I need to understand what it takes for my body to cover 50 miles in a single day.
When the Weather Has Other Plans
At around 40 degrees, the temperature itself wasn't the issue. But the wind had other ideas. Even in the protection of the woods, I could feel it catching my vest, an invisible hand pushing against my progress.
The recent snowfall added another complication. While the packed snow offered reasonable traction, its softness from the above-freezing temperatures created a slightly unpredictable surface. Each step required just a bit more attention and energy expenditure that would add up over miles.
I was dressed for success with layers: a mesh base tank top, long sleeve base layer, and a wind-blocking vest on top. Tights under shorts (because, you know, modesty matters even in the woods). The Olympus 6s on my feet were handling the terrain admirably—a good sign for the ultra later this year.
The Zone 2 Puzzle
"I'm practicing my Young Shuffle," I muttered to myself, focusing on keeping my form efficient while watching my heart rate closely.
The mental game started immediately. Just past the one-mile mark, I was holding about 3.9 miles per hour—frustratingly just below my target of staying above 4 mph. This benchmark run was also my first since adjusting my heart rate zones based on lactate threshold using Garmin's algorithms. The recalibration meant what used to be comfortably Zone 2, which is now sometimes registered as Zone 3.
I found myself walking far more often than anticipated. Power hiking the hills would push me into Zone 3, forcing me to take more extended recovery periods to drop back down before I could run again. It became a constant negotiation between pace and physiology.
"For a fleeting moment, got over four miles an hour," I noted with a touch of satisfaction. "Then comes another hill. So I'm sure I'm going to lose it."
The Mental Battle Intensifies
The numbers told the story one hour into the run: 3.87 miles covered. Not where I wanted to be, but this was the benchmark—the starting point. I reminded myself that progress from here was the only option.
The biggest climb on the loop became a five-minute test of discipline. My heart rate climbed steadily into Zone 4 as I approached the top. The data kept me honest—3.8 mph and falling behind target.
"A little bit of optimism is warranted," I told myself, noticing several robins in the woods that hadn't been there the week before. Perhaps spring was coming sooner than expected. Small victories, right?
Reaching the flatter ridge section offered a chance to pick up speed, but it also exposed me fully to the wind. Surprisingly, the cool breeze felt welcome at this point against my heated skin. The body adapts.
Finding My Edge
As I navigated the final hills, memories surfaced of mountain biking these same trails years ago, bombing down this very hill to the parking lot. The trail had changed since then—narrowed by erosion, now requiring dismounts in sections where once we flew freely. The landscape evolves, just as training does.
Last year toward the end of my ultra training, I was averaging 4.6 mph on this same loop. But that was after weeks of consistent training, without the added weight I carried today. This year's approach includes intensifying workouts by carrying weight—lightweight compared to rucking standards but still a deliberate challenge.
The final stretch revealed the hard numbers: second 5K completed in 48:07, slightly faster than the first half but still shy of target pace. My average heart rate stayed at 146 bpm, with a max of 173 bpm. About 20 minutes—or 20% of the total time—was spent above Zone 2—room for improvement.
What The Numbers Reveal
The Garmin data flashed across my watch as I finished: 6.33 miles covered in 1:36, average pace 15:19 min/mile. My goal remains to get that consistently under 15:00 min/mile. The 886 feet of ascent had taken their toll.
Perhaps most telling was the training status: "Unproductive." But this was actually cause for optimism—previously, it would have registered as "Strained." We're moving in the right direction, slowly but surely.
The lessons were clear: more Zone 2 training, better pacing strategy on hills, and continued work with added weight to build resilience were needed. The Olympus 6s performed well enough that I'm confident they'll be my shoe of choice for the upcoming ultra, providing more stability than the Mont Blancs I used last year when fatigue set in on rocky terrain.
Final Stats
Here's the breakdown for those keeping score:
Distance: 6.33 miles
Time: 1:36:00
Average Pace: 15:19/mile
Heart Rate: Avg 146 bpm, Max 173 bpm
Elevation Gain: 886 feet
Heart Rate Zones:
Zone 1: Not specified
Zone 2: Approximately 80% (≈76 minutes)
Zone 3+: Approximately 20% (≈20 minutes)
Training Effect: 3.3 (Tempo workout)
Training Status: Unproductive (improvement from previous "Strained")
Target Races: 50-mile ultra and Allegheny 100 challenge
Added Weight: 11 pounds (water, vest, hydration)
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