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May 2008
9:13am, 7 May 2008
5,295 posts
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Homer
Interesting...I get sucked into same-pace workouts
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May 2008
9:19am, 7 May 2008
735 posts
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GregP
I'm with Homer still. Trouble is my 'same-pace' is LSR, unless its a club night when I try to run with someone just that *leetle* bit better than me.
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May 2008
9:20am, 7 May 2008
16,921 posts
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Hendo
Should I step back from this question?!
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May 2008
9:24am, 7 May 2008
736 posts
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GregP
Why, Hendo? If you've got something to say then I for one am prepared to listen, within reason.
"Without reason" involves beasting oneself to the extent that life becomes train-hurt-eat-sleep-hurt-train.
I want to get quicker as much as the next chap, but I do have a cost ceiling in terms of pain and commitment.
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May 2008
9:39am, 7 May 2008
16,923 posts
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Hendo
Only because I tend to go against the grain really Greg. You may know that in terms of training, I am a bit of an HR freak, and anything that is not speedwork goes into a sub 70% WHR category. For me it builds/maintains a solid base, allows for good recovery and prevents injury, as well as allowing for more mileage with less risk of injury and/or illness. Essentially then all my "general" runs are a slow, maybe 2 minutes slower than half marathon pace.
On the flip side, speedwork is done HARD, over 85% of WHR. I have also started developing my training a bit (like Ian said) - my long run this weekend for example was 7 miles @ 70% then 4 miles tempo, increasing to 88% for the final mile.
It is a tricky concept for many to get their heads around that I run so slowly in training and race relatively fast. That said, this method is nearing its lifespan for me now and I am adding more and more speedwork - the basis of all general runs at less than 70% WHR will remain though.
For completeness, I don't run to HR during races.
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May 2008
9:42am, 7 May 2008
16,924 posts
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Hendo
My first 5k is tonight by the way, eek.
Any tips for food/drink strategy for the day would be appreciated! I'm rubbish at evening races.
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May 2008
9:47am, 7 May 2008
5,299 posts
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Homer
Good stuff Hendo 
I hate evening races.
I have a 5 miler tonight...plan is to have a good size lunch...maybe BIG ham salad baguette and soup, lots of water. Followed about 4pm with something else like toast and jam and coffee then lucozade and cake about 5pm for a race start at 7.
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May 2008
9:51am, 7 May 2008
5,300 posts
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Homer
And beer after
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May 2008
9:53am, 7 May 2008
18,805 posts
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Gobi
Hendog
eat normally stop drinking about an hour before eat and shit a lot RUN FAST
simple
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May 2008
9:55am, 7 May 2008
4,414 posts
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Lumsdoni
I use my general runs to try and concentrate on form etc. As I am in the HRM school of thought, my recoveries are under 70% but I don't really care whether that is 60, 65 or 70, as long as it is easy. General runs I will try and keep it bang on 70% and try and get the maximum pace for that effort level, playing around with cadence etc. I don't do many general runs though. A normal week is a mixture of Hard sessions (LSR, tempo, interval) alternating with easy (recovery) runs. Which is like Ians in a way, with his extended Fartlek session. It's working for me so no plans to change as yet. I found a year or so ago I was running all my general runs at around 8:30 pace and LSR's around 9:00 pace but I was getting no better. With the HR / effort method I am running LSR's at 9:30 - 10:00 pace but it is getting faster every month for the same effort, and general runs when I do them are at 9:00 - 9:30.
However Tempo runs are somewhere between 7:00 and 8:00 pace and intervals 6:00 and 7:00 depending on length.
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