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Jun 2020
12:38pm, 6 Jun 2020
50,421 posts
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GlennR
If you look at the reference to what Gobi wrote a while back on the previous page, this is why you train at base, do a parkrun (say) once a week, then add intense sessions once parkrun times stop improving.
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Jun 2020
1:19pm, 6 Jun 2020
21 posts
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Big_G
I've had a mediocre week, but today had a decent run out. On one my regular routes there is an uphill, constant slope that is about 1/3 of a mile, which previously I hadn't been able to run up at 142. Today, I managed it for the first time.
All being well, with tomorrow's run, I should manage 60+ miles again this week.
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Jun 2020
8:08pm, 6 Jun 2020
1,354 posts
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Daz Love
Dvorak - My run was certainly felt easy. Yes it was a little lumpy but nothing significant hence the up and down pace.
I would say max and resting are accurate. I never use % of WHR only use % of HR Max and aim to keep that under 75%.
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Jun 2020
2:27pm, 8 Jun 2020
70,080 posts
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Gobi
Big G - I have been known to use that exact logic and have managed to coach people using mild variations on the theme as well.
The simple logic is the undercurrent of running is aerobic fitness so base in the place and when you plateau you make a decision
Can I find more time, if so add more running keep to easy and repeat until plateau
No I can't - add a speed session in just one and repeat until plateau etc...
The magic is getting the variable paces of BASE right, knowing when to change the paces and knowing what sort of intervals/sessions to add later
BUT, it isn't rocket science for sure :¬)
I don't MAff though as even I got bored
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Jun 2020
5:05pm, 8 Jun 2020
31 posts
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Big_G
Thanks Gobi, interesting and thanks for replying. I'm new to it (6 weeks) and finding MAF okay at the moment, but I was already looking into maybe changing it up in a few weeks and looking into Hadd, which I know Shades uses a lot. But at the moment I'm finding MAF okay, thankfully. Sometimes something seems to click and I'm flying along (comparatively) and for me the range of 132-142 is quite a large one, where 132 does feel really, really easy and kind of a recovery run, where as 142 on the flat is a reasonable pace for me. Most of my runs are below that at say 138ish. Also, for me it's in the right kind of range is kind of in the sweet spot I think, as I know my Max HR is 195 (or thereabouts - I've seen 192 on my HR monitor using a strap, and added 3).
I do know that even though I've been running for years, this 6 weeks have been the highest and most consistent I've ever managed, averaging 62 a week.
Current plan is to keep it going through definitely whole of June, where all runs are at that rate, and most likely all of July which will 3 months. If we get a whiff of a race I may introduce some kind of speed work once a week in the lead up to that. Maybe 5x1k or 8x400m or something, but I'm not sure at the moment.
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Jun 2020
5:11pm, 11 Jun 2020
38 posts
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Big_G
Does anyone know where I can get a technical T-Shirt with some logo/text on the back related to HR training? Something like "Don't worry about me. I'm base training", or similar?
I've obviously Googled, but can't find anything. I remember seeing something several years ago but haven't been able to find it from a search this afternoon.
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Jun 2020
5:38pm, 11 Jun 2020
254 posts
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Shades
Big G - years ago when we had a big thread on RW on Hadd/BT we were going to get shirts printed saying 'Please pass, base training'
You can just get a shirt printed, when appropriate business reopens. Pro Direct bought a t-shirt printing business from a friend of mine years ago, I guess they still print, not sure about one offs.
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Jun 2020
6:16pm, 11 Jun 2020
70,140 posts
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Gobi
Hi Shades
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Jun 2020
6:36pm, 11 Jun 2020
255 posts
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Shades
Hi Gobi - you OK?
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Jun 2020
7:27pm, 11 Jun 2020
70,142 posts
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Gobi
Not bad, dont run much these days .
Healthy on a bike
You?
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Daniels Running Formula. The Definitive Wire.
Jul 2023