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Jul 2007
10:25am, 31 Jul 2007
600 posts
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eL Bee!
Work of Breathing - sorry about that. :-s
The Parker Book is just one of many that deal with the subject of HRM training, and it is a rigid structure that will produce results for most people, with varying degrees of success.
But IS just one approach, and while I'll not diminish it's importance, and proven success, it's NOT the only way!
The really good thing is its simplicity - and the fact that it ensures that your recovery runs and aerobic runs are exactly that - AND that your harder sessions work you hard enough.
What it doesn't allow for is the fact that as you adapt, your ability to run aerobically will be at increased HR's, and your Lactate threshold will rise!
70% and 85% are starting points - even Parker recognises that!
But to get all of the nuances into a book would be an almost impossible task - and there is no way of personalising training in the context of such a book, or everyone.
So he uses a fairly agricultural 'norm' which WILL cover everyone, but won't adapt as the training runner does!
There is a trade off as you increase your HR - in ALL areas (sub 70% and above 85% you are using both aerobic and anaerobic systems. Thatr is the nature of exercise. You are also producing Lactate sat here typing at your computer.... but you body can easily utilise it as fuel, because its' consumption in greater than its' production!
The trade off is that you become more anaerobic as your HR increases, and running anaerobically 'eats' into your aerobic base. But the point at which that happens, over time and as you adapt to bigger mileage and you ability to use lactate increases - goes up!
What I'm trying to say is, that Parker is an excellent structure, but it has its limitations, as does anything that is not a coach who can personalise training for an individual as they progress.
Fetch - yes I do! Yesterday was a prime example. Run at my 2006 MP, but at significantly less effort.
That'll be the Training Effect.
But I also agree, that your 70% runs and speedwork and the adaptations your are making is what has seen your 70% pace increase
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Jul 2007
12:07pm, 31 Jul 2007
792 posts
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Girlie
Well guys I didn't cheat!!!!!
9 miles
Avg Hr 62%( 137bpm)
Max Hr 70% (148 bpm)
Avg pace 12:17/mi
so managed to go a bit quicker than Sunday's run with WW and still managed to stay well below 70%
Really pleased as it is the first time I've done that on my own and without the usual battle of the hrm.
Maybe I can push it a tiny bit more next time and run a bit quicker again and stay close to 70%?
Thursday's effort is at MP for 5k, so will see how that feels.
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Jul 2007
12:08pm, 31 Jul 2007
602 posts
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eL Bee!
nicely done Girlie 
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Jul 2007
12:12pm, 31 Jul 2007
8,424 posts
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Hendo
Excellent girlie, not long until we can i "told you so" !
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Jul 2007
12:14pm, 31 Jul 2007
793 posts
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Girlie
Hendo, I hope so! Would be nice to shuffle a bit faster though, but I think that is starting to happen!
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Jul 2007
1:45pm, 31 Jul 2007
1,221 posts
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hellen
well done girlie, dont push too much , I find just a tiny bit extra effort results in lots of extra increase in HR
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Jul 2007
2:12pm, 31 Jul 2007
1,919 posts
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Diogenes
Hey, I cheated today too!
5 miles at an avg HR of 151 which is within 5bpm of what I should be doing. Let it go up for last 1/4 mile as I was enjoying the feel of running so well.
I tried slowing down but I was running so smoothly it was just as hard work to run slowly unless I went back to a plodding shuffle. Avg pace 9:27.
I have done the same 4 miles at an average of 70% (more or less for the last 3 Tuesday. Today was 2 minutes quicker than last week which was a whopping 7.5 minutes quicker than the previous week (which really was a recovery run from 2 tough races in the previous7 days)
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Jul 2007
2:13pm, 31 Jul 2007
1,920 posts
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Diogenes
*5 miles*
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Jul 2007
11:44pm, 31 Jul 2007
3,319 posts
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Lumsdoni
7m tonight - 70% 8:58 pace. DId I do enough to win the mileage challenge with KAtieB though?
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Jul 2007
11:45pm, 31 Jul 2007
606 posts
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eL Bee!
TMW
steepish hill 100m long
Warm up
Tear up it as hard as your can;
jog down
Tear up it again
jog down
three or 4 times is ususally enough
If your head says (on the last rep that you can't give 100% - IGNORE it)
If you are prolapsing your lungs and feel like you're going to die - you've done it right!
Jog warm down
If your HRM records a Maximum HR for the session - it'll be there on the machine
if not, as you sprint across the 'line' with your ears trying to explode - have a casual glimpse down at your HRM for your MAX!
*disclaimer - MaxHR tests are strenuous. Take someone with you and if you get any worrying symptoms - stop at once!
Seriously - You are stressing your heart to its limit. So be careful (Yes - I know that's a contradiction!)
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