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Jan 2007
1:49pm, 16 Jan 2007
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Lumsdoni
Started reading the Parker book last night, top read so far, makes a lot of sense to me, and if anyone needs a HRM to tell him he's putting too much effort on an easy day it's, erm, oh, damn it, who was it?
Feathered guy, quite big, oh and blue.....name escapes me.
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Jan 2007
1:53pm, 16 Jan 2007
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Lumsdoni
Also doing Hal Higdon Int -II, today was 3 miles easy so did it at 70%, tomorrow is 7 miles, "don't worry about pace", just cover the distance. I was toying with the idea of doing an Interval session 13 x 400m with 200m recoveries, will this be ok as a Max HR test? I plan on flying the last 2 reps in a eye bulging death-mask type of way?
Or should I just take it as a hard session and aim for 85%
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Jan 2007
2:53pm, 16 Jan 2007
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B.B.
Lums - as Parker says - don't really care what you do on your hard sessions. Intervals/tempo/hills... whatever floats your boat. Just spend periods of time at or above 85%.
My 'hard' sessions tend to be 1x tempo each week (3-5 miles at 85% plus a gentle 1m warmup and 1m warmdown) and 1x intervals or hills (alternate weeks). Intervals something like 10x800. Also putting in a long run most weeks. I must say that I will have to do back to back hard days, as want to do BPTT/WCTT quite a lot and long runs on Sundays. But definitely follow that up with 2 easy days.
Kieren - the things you've written make good sense. I think it's a big positive working BPTT / WCTT in as many weeks as you can. So long as you have a decent base of 70% running, it's good to add the tempo runs to keep you ticking over. It's also important, I think, to remind yourself to run fast again.
You'll be in great shape come Berlin.
Oh, and another good thing about 70% running is that my beer belly is slowly leaving me 
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Jan 2007
3:28pm, 16 Jan 2007
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Kieren
Ah good stuff. I hope to be close to your level now by the time we get to Berlin.
Certainly want to be over the 70% age grade. Right - time to fiinsh this book. . .
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Jan 2007
3:42pm, 16 Jan 2007
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Lumsdoni
Right, time to regret the stupid amount of food I have eaten today.
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Jan 2007
3:47pm, 16 Jan 2007
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Prop Forward
care to share the exact details Lums?
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Jan 2007
3:48pm, 16 Jan 2007
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B.B.
Food is good
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Jan 2007
3:49pm, 16 Jan 2007
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Lumsdoni
Chicken Sandwich
Double decker
French Fries Crisps
Enormo jacket spud with chicken bacon and sweetcorn and butter
salt n vinegar crisps
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Jan 2007
3:56pm, 16 Jan 2007
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Prop Forward
1. scrambled eggs (1 whole + 3 whites)
2. tin of tuna
3. tin of mackrel, carrot, head of brocolli
will have
4. protein shake post gym session
5. pork chops + veg
6. pint skimmed milk
come RNR you will see the new streamline PF.
(i do have some carbs on days i'm running)
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Jan 2007
10:54am, 17 Jan 2007
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Really good one this morning!
just over 11miles AvHR 70% (156) and only touched 168 briefly up the longest hill!
Pleased with that!
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