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May 2008
12:19pm, 6 May 2008
651 posts
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GregP
My RHR when resting-resting is 48, there-or-there. Max is 181 (aged 44). So that gives me something to work with. Thanks.
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May 2008
12:20pm, 6 May 2008
4,379 posts
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Lumsdoni
Greg, is you are alternating easy / hard sessions then those miles can feel a lot more positive. I pushed it hard last night but tonight will probably do no more than 3m at 10:00 pace to loosen the legs and reward myself for last nights efforts.
Similarly I did 15m on Saturday, at 9:40 pace and struggled towards the end - my reward? 4miles at 13:00 pace with Mrs Lums on Sunday as she did her first LSR. I don't see those as wasted miles, as they sorted my legs out a treat.
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May 2008
12:20pm, 6 May 2008
4,380 posts
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Lumsdoni
"if you are" not "is you are"
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May 2008
12:22pm, 6 May 2008
18,767 posts
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Gobi
indeed Mic there always seems to be more than one road to Rome but if they all get to the destination then who is worried.
I still think you make things too bloody complicated!!!!!!!!!!!!!!!!!!!
A bit like the more efficient running thread really
Greg, who are you doing your bike miles ??
what are your PBS for 5/10km and half m ?
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May 2008
12:23pm, 6 May 2008
653 posts
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GregP
Who are you doing your bike miles? I guess you mean 'how', but I *still* don't understand the question.
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May 2008
12:26pm, 6 May 2008
654 posts
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GregP
10k PB is 46:50 from the mid-90s - I gave up sport and took up golf for a while after the great Colchester Tri fiasco of 1995 (came *last*).. Since then its 53-something.
5k was 23 something, not sure now - will check, but still around there I think.
Half m about 125, I think.
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May 2008
12:29pm, 6 May 2008
13,654 posts
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This is very interesting. As most of you know I spent a LONG time building up miles at a steady rate using the HRM and then I started wanting to race marathons rather than just run them. I looked at P&D and how they like to interweave varied pace runing in their long runs and used my own version of this to great effect by doing say 15 miles off road where th effort was there but pace was not really an issue due to the terrain then I would change fell shoes for road and run home at a reaonable clip despite hills or whatever.
I completely agree with Gobi in one respect that for ANYONE to improve if they simply run more often they will and I'm sure Mic agrees with that too. To become a better swimmer after all demands that you swim more so why should it be any different for running?
I am training with Mic now and although it is early days I do like his approach with mixed pace work. It's hard but I know it will improve my speed endurance. I also understand that steady stae runs are valuable too. I don't particularly mean running long and slow BUT at a reduced pace. For everyone this will be different but I'm starting to feel teh benefits of running at around 8 mins/mile and no slower on my long steady effort runs. I think a mixture is called for so some steady state and some mixed effort should be used on long runs.
I have found racing a ahort race and running home steady is also very good not just physically but mentally. Like Mic touched upon it's a way of proving to yourself that you can do way more than you thought you could and THAT is very important in racing as I'm now realising.
I found that I was too attached to HRM and Garmin too to be honest. When I raced my first half marathon with just a stop watch it was a very liberating experience and I managed a good PB. Shortly after I used teh same approach to great effect on 10k and 5 mile races.
SO to put my view on the 5k which I hasten to add I am no expert. Building a good base up is imperative and I reckon race paced or even faster than race paced sessions are valuable. So in short, pain, get used to it and you will improve. You have to have a solid base though first to build on otherwise you will get injured eventually IMHO.
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May 2008
12:47pm, 6 May 2008
18,770 posts
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Gobi
greg, indeed HOW ?????????
MIC - LOL buttons pushed etc.
No I would not approach the athletes someone else coaches in the same way I am not happy if someone approaches the athletes I am coaching.
Being the DEVIL
I still run some miles at 9+mm. Iis anyone going to tell me they are useless??
Ian has read my Kenyan books though so might know what that means.
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May 2008
12:49pm, 6 May 2008
4,382 posts
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Lumsdoni
Totally useless Gobi, what has running these miles ever done for you? 
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May 2008
12:52pm, 6 May 2008
18,772 posts
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Gobi
shut it blue boy who asked you? :¬)
But for the record helped me to run during my recovery phase and make sure I losen up well before getting into a faster session when my legs are a little tight at the start.
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