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Nov 2016
12:17pm, 15 Nov 2016
10,706 posts
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Bazoaxe
Interesting difference between my recovery run this morning and Saturdays recovery run. Both at roughly the same HR but today was c 40s per mile faster. This morning as having had a rest day yesterday and pretty fresh while saturday came within 12 hrs of Friday nights sub LT and I was a little bit creaky and stiff and was a real recovery run.
I now have a sub LT after work where hopefully I see the benefit of the rest also !
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Nov 2016
1:30pm, 15 Nov 2016
1,558 posts
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Westley
Interesting Bazo, just goes to show the importance of rest. I did a deep taper for my marathon this autumn, a case of CBAs rather than planned, and I saw a big jump in my marathon pace test run the week before the race. I thought it was a 'trap' and false impression of fitness but I managed to pull off that pace on race day. It will be interesting to see if you sub LT run follows that trend.
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Nov 2016
4:07pm, 15 Nov 2016
5,832 posts
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paul the builder
Hang on a minute?! Have I missed Westley bagging another sub-3 this weekend?
Congratulations - that must have been a very satisfying one 
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Nov 2016
6:57pm, 15 Nov 2016
1,559 posts
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Westley
Thanks PtB. Yes, not expected, but a test session of four miles at marathon pace in the taper's final week suggested a significant increase in marathon pace, so I went out right on sub 3 pace and went with it for as long as it felt sustainable. More in hope than expectation, but managed to hang on and squeaked in with 14 seconds to spare. Perfect conditions and possibly the flattest course I've done, with the potential exception of Cologne.
Friend of my wife's did not have as good an experience. He bagged a PB but went into Kidney failure that evening; however, they managed to turn his condition around, without permanent damage I believe. Lesson learned: never race if you're on antibiotics for an infection; apparently battling an infection and a hard marathon are potentially lethal.
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Nov 2016
8:18pm, 15 Nov 2016
4,514 posts
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Huntsman
Great time Westley. Quick recovery I hope for your friend.
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Nov 2016
8:23pm, 15 Nov 2016
10,707 posts
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Bazoaxe
Well done Westley. The experience of your friend though should be a warning to us all !
Sub LT after work didnt benefit from the rest day and was slightly down on the last one on Friday and also last Tuesday. Not by much though and it was also a run that had a bit of wind to contend with and after 5 loops which would even out the effects I had 2.5 miles into the wind back home. However overall the Sub LTs in November are a step on from where they were in October and I can ask for much more than that
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Nov 2016
8:40pm, 15 Nov 2016
73 posts
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Brunski
Well done Westley, hope your wife's friend makes a full recovery!
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Nov 2016
9:03pm, 15 Nov 2016
74 posts
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Brunski
Not really done this by the book, but have built up the mileage after a foot injury using the principles of 135-145 'easy' runs and then a few other higher HR runs twice/three times a week to push up the threshold.
My rough schedule is:
Monday - 30min run home from work 145-155 bpm
Monday - 45min night run - also mainly 145, might have a sneaky effort up a hill thrown in here and there.
Tuesday - 1hr into work 135-145
Wednesday - 40-1hr 135-145 run
Thursday - 10k-10 mile higher HR 150-155 bpm
Friday - 1hr 135-145 bpm
Saturday Park run
Sunday - long run 135-145 bpm
Last weekend I missed the long run on Sunday so ran to/from parkrun.
The first comparison I've made so far is the last 3 Tuesday's into work:
1/11 7:56/mile 1:01:07 (144bpm average)
8/11 7:42/mile 1:00:56 (140bpm average)
15/11 7:35/mile 59:40 (135bpm average)
See how this goes in time but felt very good this morning, might be a one off but hopeful!
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Nov 2016
10:17pm, 15 Nov 2016
4,515 posts
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Huntsman
Ran a sub LT too fast tonight. Decided to not look at my phone at my watch for the whole run and the average MHR came in at a too high 84.3%.
Wanted to run 8 miles but bailed at 7.64 as knew I was pushing too hard.
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Nov 2016
10:17pm, 15 Nov 2016
4,516 posts
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Huntsman
Brunski and Baz your making good progress
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