|
Aug 2007
1:03pm, 11 Aug 2007
344 posts
|
Pammie
Didn't run yesterday. After 8 consecutive days running, decided on a rest day.
Today as i'm racing tomorrow (5km) i did a short 2½ miler with 11 x 50 m sprints did an extra one by mistake (with walk back recovery)
Saying that entire run was 139 (62% WHR)
Next week i shall start to push the HR up a little (i have 11 beats to play with lol)
|
|
Aug 2007
1:05pm, 11 Aug 2007
864 posts
|
Girlie
Not such a good one from me today. Mainly the heat beat me at the end- I ran out of water with 1.5 miles to go, so cut short and came home.
Seemed to come across every stupid pedestrian in my village today which kept putting me off my stride.
The numbers ain't that pretty- 13.72 miles
AvHR 145(67%)
Avg Pace 12:32
The pace avg lies as for most of it from 9 miles it was soaring above 155. I think keeping it low at the start helped the avg look better.
Future Lsrs will be 2 lap affair wth a return home after 8-10 miles for water change etc. Next one is on Thursday, hoping to do 16 miles then.
When I could actually run unfettered today, I felt I ran quite well so still feel it was an ok run.
|
|
Aug 2007
1:39pm, 11 Aug 2007
1,317 posts
|
hellen
well done on an average of belwo 70% girlie, I can only manage to keep mine below 70% for about 7 miles.
recovery run last night 7.5miles av was 69% i think
rest day today, normally I do about 4 miles but it is my cutback week this week. Not sure about tommorrow, will do somewhere between 10 and 15, depends on the weather though!
Am tempted to do around 10 but to go a bit faster than LSR pace and perhaps PMP but not sure. am also tempted to do a pretend race, perhaps a 10km tempo with WU and CD, most schedules have races in them but I am not doing many of those.
have a 30km race next weekend but it is an off road affair with styles so not really a proper race at full out effort
|
|
Aug 2007
3:24pm, 11 Aug 2007
865 posts
|
Girlie
Hellen, on a cool day I can just about keep it below as a true 70% for 10-12 miles, but heat was a major factor.
I would take it easy tomorrow, esp if it is likely to be as hot as today, maybe do a small section at MP if you feel you need the blast?
I felt I had run much further because of the effects of the heat. Hoping though it will help with endurance, and I am ready for a heatwave in London next year( if I am accepted!!!)
I really do not think NY will be anywhere near as warm as today.
|
|
Aug 2007
3:33pm, 11 Aug 2007
9,612 posts
|
Lums, great to see you enjoyed it, good running mister. 
Pammie, good idea to rest. Oh and 11 beats is a lot to play with, you will be surprised!
Girlie, you did well especially in the heat. Plus of course you have found a sensible way forward for future runs. More than an OK run, you did well. Girlie, not sure about NY, I've heard it can still be pretty hot sometimes... All good training in the heat just so long as you be careful with hydration.
Hellen, nothing wrong with having the odd faster run. Like you say most shcedules have a race or two in them as a sharpener. Careful with the heat though and make sure you hydrate well. We're doing the Belper Rugby ROver too so we'll see you there!
|
|
Aug 2007
4:04pm, 11 Aug 2007
866 posts
|
Girlie
In that case, then I will be well prepared WGT!
|
|
Aug 2007
7:21pm, 11 Aug 2007
1,322 posts
|
hellen
girlie, forgot to say, I do as many as 3 or 4 loops past home to pick up more water/food/use the loo!!! I dont often use the loo though cos hubby makes me take off my trainers and then it is hard going back out again. I have my bottles line up outside and my snacks just inside the front door. In this weather I put my bottle in the freezer the night before and take it out just before my run, it thaws out really quickly so no prob with it being ice when you want it to be water. I find it really hard to drink luke warm water so having it cool means I drink more. When it is hot I give hubby a time schedule and get him to put my bottles out at certain times so they are not standing in the sun. Last week I also had a jug of water outside to pour over myself!!!
Will you be in your fetch top next week Ian? I will be in a barrow runner top which is red yellow and white? have you done it before? If so, how much longer will it take than a normal 30km run?
|
|
Aug 2007
9:05pm, 11 Aug 2007
2,088 posts
|
Red Tomato
hellen- tell him to put newspaper down like thora hird on last of the summer wine!
girlie, i suffered too in the heat today although i was finiished at 10 it still seemed hot and i seemed to be having a battle with my HRM but saying that, last year in this heat i couldnt have done an 11 miler without walking some of it, though it was a struggle and very slow at least i did it and ran all the way!
tell me about the pedestrians! i have scratches over my leg as this bloke with 2 dogs wouldnt get out of the way and i had to run into a bramble, why do people just look at me as if I'm daft and dont seem to attempt to make room.
|
|
Aug 2007
9:46pm, 11 Aug 2007
9,619 posts
|
Hellen, I haven't done this one before so couldn't say really. I'll wear my Fetch top I think yes. I'll keep an eye out for you.
|
|
Aug 2007
10:39pm, 11 Aug 2007
678 posts
|
eL Bee!
Hill Sprinty session for me tonight!
2.5 mile warm up at 155
4* Scarpering up hill (110m long and steep enough thankyou very much) jogging back down
2.5 mile warm down while I pushed my lungs back in
Enjoyed that
|
