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Aug 2007
11:30am, 7 Aug 2007
838 posts
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Girlie
My winning streak is continuing. managed to stay below 70% for most of it. Slight spike passing pedestrians and minor drift at the end, but I managed to bring it back quickly.
the numbers are:
9.11 miles
Avg HR 142bpm(65%)
Avg Pace 11:54/mi
Max HR 157bpm(76%)
I'm happy with it as it was getting very warm and I thought I might have to turn it into a pace run if the drift got too much. Felt I was running along at a good pace( for me) and enjoyed the run again.
Starting to cautiously believe that I am finally starting to see some progress and improvement with this training.
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Aug 2007
11:55am, 7 Aug 2007
1,288 posts
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hellen
well done girlie, wish I could do 9 miles @ 65%
ran to body pump again last night 2.9 mile the long way, was 1 second per mile faster than last week and 1 bpm lower so not really significant enough to call it an improvement
coming back was 1.7 miles and was 10 secs per mile faster and 6 bpm lower so was happy with that especially as it was 65% and I rarely manage 65% AND it was uphill but I suppose cos of the short distance I hardly got warmed up!!
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Aug 2007
12:10pm, 7 Aug 2007
1,292 posts
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hellen
Sounds like a tough run WGT, and even better that the av HR was 68%
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Aug 2007
12:38pm, 7 Aug 2007
839 posts
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Girlie
Thanks Hellen and WGT.
Hellen, wish the pace was a tad quicker though! Still I'm well on target( according to the training calculator for my sub 5hr marathon.
WGT - Hills are tough, so excellent work to avg 68%
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Aug 2007
1:25pm, 7 Aug 2007
8,623 posts
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Hendo
Back from my run - 4.8 miles, 67%, 9.13 pace. The route I take on tuesdays is normally my recovery run route, and today I ran it 1m42s quicker than I previously have. Happy with that!
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Aug 2007
1:42pm, 7 Aug 2007
1,988 posts
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Diogenes
Well Girlie & Hendo, Soundslike fun WGT
Steady 70% run for me
9km
54:45
Avg HR 145 68%
Max HR 155
9:48 /mile pace
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Aug 2007
6:02pm, 7 Aug 2007
314 posts
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Pammie
Girlie well done with your continued streak 
I've still not run 9 miles this year.
hellen every bit helps and its going in the right direction
Today was interval day for me normal 2k warm up and cool down 5 x km with 3 mins recocovery, its tough, I suppose i should wear my HRM to the gym to measure the whole work out
reps were done at 11.5/11.5/11.6/11.6/11.9 km/hr (thats 5:13, 5:10 and 5:02 pace) i hit the speed button too hard for the last one so left it at that.
I checked my HR throughout (but not continuously 1st 4 reps were around 80% whr, 5th it was at 91%, not an accurate measurement, but maybe next time.
Makes me wonder if i did the same workout at the same speed outdoors how the HR would compare
Easy runs tomorrow.
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Aug 2007
9:35pm, 7 Aug 2007
841 posts
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Girlie
Ok folks, need a little bit of advice here.
Been concentrating on the sub 70% runs which are coming together very nicely.
Currently I'm using my treadmill a couple of times a week for around 20 min, building that up to 30 mins + this week. Considering doing a more tempo type of session on it this week.
Should I try to fit in one MP based run a week as well, in September I will be able to get out 4 times a week.
Currently my Mp run is a total of 6 miles- 1.5 warm up and cool down and 5k(3.11) MP Should I start increasing that gradually to a maximum of 6 miles MP with a mile of warm up cool down?
Do I need to do these quicker runs each week, or should I still be spending more time on the sub 70% and LSR jobbies?
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Aug 2007
10:19pm, 7 Aug 2007
2,313 posts
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I'm teetering on the edge of considering HRM training... not sure if I can be as consistent as you seem to have to be though. Mansfield is quite hilly and I don't like the idea of walking when the going gets tough :-/
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Aug 2007
8:37am, 8 Aug 2007
1,295 posts
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hellen
girlie, I think you should def try to do at least 1 run that is more than 70% and if poss 2 but make sure you follow the rules of below 70% day if you have just doen above 70%.
Because of your calf you need to be careful, also your body may respond differntly on the TM to on the road (my physio said not to run on the TM).
I think if I were you I would increase my 6 mile MP run so that you still do 6 miles but do more of it at MP ie shorter WU/CD
With regards the treadmill I would prob start off with about 5 mins or so at MP just to make sure you are OK with going at a faster pace on the TM, if 5 mins is ok then add a couple of mins each time.
Because of your calf I thinnk you need to be extra cautious (like I was first time round with my knee) but at the same time you dont want to end up being really slow like I was because I was doing most of my runs slow and didnt do any MP work
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