retsgip wrote:Whenever I have half year to year long stints of no exercising due to forces I can't compete with, I always start out the same way. Just like your body, you shouldn't overwork your heart right away. Not only is this dangerous for obvious reasons, but you won't be able to preform at peak intensity for an extended period of time to gain maximum results from the exercise.
So first comes long distance. I just mentioned earlier that you should be able to run at 70% for a good 45 minutes before attempting the sprint exercise. 70% is just a number really, but what I mean by 70% is basically just under your best km pace. If you can push through 45 minutes consistently at a pace fast enough to make you breathe hard and cramp up, then you're ready for sprints. It's also good to keep doing long distance running periodically in order to build up endurance because everything helps.
Oh I can run for a long period of time at about 70-80% for quite a long time, maybe 35minutes? It used to be around the hour mark when I was trying to get 4.5min/km's a while back.
My heart rate takes a long time to get below 120, where as I peak at 185 which is pretty low really, and I can sustain that for a pretty long time before needing to back off.
I'm fit enough for the sprints, perhaps how I said my recovery was made it look worse than it is. It's the getting back to resting that takes me a while.