Sergey J. Ivanov
  • Male
  • Baltimore, MD
  • United States
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Cool down 5': to HRZ1 or in HRZ1?

Started Aug 30, 2013 0 Replies

After main set of workout usually there is a cooldown 5 minutes, heart-rate zone 1.Sometimes it takes for me to run slowly or to walk for 15 minutes while heart rate is slowing down to reach upper…Continue

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Profile Information

How many years have you been running?
What is your goal race for the year?
3:30 marathon
What is your greatest running accomplishment?
3:37:48 marathon
What is your "ultimate dream" running goal?
to complete 100 mile trail in 24 hours

About me

I read "Born to run" in 2010. I immediately understood I will run. In February 2011 bought Vibrams 5-finger and ran my first mile, and got calf pain lasting about a month. 

In 2012 I decided I should try running a marathon. Registered for local Baltimore marathon, and was training for it for half a year. During training ran up to 31 miles, but last months did mostly repeats and had a good rest last 2 weeks before marathon, - forced because of pain in the heel. This marathon was for me a very successful, - 3h39'33", Boston Qualified. And in a week after marathon I easily beat my personal records in all shorter distances.

But in 2013 I got a series of colds, tried running 3 50k ultras and 1 marathon. On marathon I've tried hard to improve my previous results. I did, improved by less than 2 minutes, but got knee pain and was not able to train for a month. Even started thinking about quitting running. But then discovered a gait with knee bent at the time of foot landing, which did not cause pain. 

Two months ago I read "The Cool Impossible" and started 5-moth training schedule from this book. Last week was week 4, and I think I should repeat it because on day 4, - ironically, it was day off, - got cold and did not train. I hope this schedule will help me get out of plateau and improve marathon times. And make my pace on ultras more close to marathon's pace. Last 50k took 7 hours 20 minutes. 

I have some concerns, - I ran 1 mile test in 6'40", and had average HR in 20' test equals 169. I read in "The Cool Impossible" my Speed Zone 1 (SPZ1) should match Hart Rate Zone 3 (HRZ3), and following SPZ2-5 should be similar to HRZ4-7. But my SPZ1, 9'30" - 9'00",  and I easily can keep this pace for couple hours being most of time in HRZ1, or in lower half of HRZ2. So sometimes what should be 'recovery runs' in HRZ2 for me are much harder than running in SPZ1. Ok, I will see how it goes and report here.



  Sergey Ivanov.

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Sergey J. Ivanov's Blog

What should I learn from the Baltimore Marathon?

Posted on October 13, 2013 at 6:30pm 0 Comments

I should start with targets, because they matter much more than the history. 

First, my current goal: run Boston Marathon in 3h25'. Then I want to run some trail 50 miles or longer ultras with a good pace. Recently, on October 12-th 2013, I ran the Baltimore Marathon in 3h34'44". It's approximately 5 minutes better than my a year-old results of the same marathon. But I was trying to get it in 3h25', and until mile 16 it looked very achievable. On mile 16 my hamstrings started…


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