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Aug 2007
11:25am, 16 Aug 2007
9,447 posts
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B.B.
Yes, I agree. A first or second time marathoner can use 75% WHR as a good guide to make sure they run smart. More experienced marathoners should, I believe, know their target time and what mile splits that implies, and run to that.
I don't wear my HRM in marathons as it's a distraction. I know what I want to do and try and do it.
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Aug 2007
12:20pm, 16 Aug 2007
1,361 posts
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hellen
different people can maintain differnt HRs for different times
someone (cant remember who) did say, when I was asking this question just before my first marathon (FLM07) that the adreniline / excitement of the day can increase your HR.
I did FLM at 84% pace was 10.56/mile (very hot day)
edinburgh 5 weeks later 82% 10.12/mile (first two thirds very windy)
My LSRs before these two were between 10 and 11/mile depending on distance and weather, my LSRs were always 70-75%
you have to take in account that if you run at a pace of x/mile for a 75% HR in training on tierd legs, on the day you will have tapered and will be running on fresh legs so your pace will be faster than x/mile for a 75% HR
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Aug 2007
12:20pm, 16 Aug 2007
2,115 posts
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Red Tomato
RE: arms, I have heard cabletow advise to swing your arms so your elbow goes no further forward than your ribcage and when swinging back the hand should be in line with the ribcage, this stops the foot going too far in front of your centre of gravity and hence lessens the risk of injury,
as does this slow running, wish I could get to 8 min. mile pace for 62%HR!
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Aug 2007
12:22pm, 16 Aug 2007
2,116 posts
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Red Tomato
ooh, thats promising hellen.
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Aug 2007
12:22pm, 16 Aug 2007
752 posts
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eL Bee!
Hee Hee hellen:)
You're starting to sound like me!!
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Aug 2007
2:01pm, 16 Aug 2007
3,400 posts
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Lumsdoni
Well after Tuesday's huge effort I swore to be good and do an easy run.....and..........guess what?
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Aug 2007
2:03pm, 16 Aug 2007
3,401 posts
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Lumsdoni
I DID, alittle too soon after Chinese and Red wine (45mins) but at 10pm I braved the local yoofs and duly ground out 6 miles at 9:41 pace and 68% WHR. Legs were really stiff after the mile reps the night before, but session done.
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Aug 2007
2:44pm, 16 Aug 2007
885 posts
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Girlie
I'm back from my LSR- 16 miles is a ridiculous distance to run! Everything except my shoelaces hurt!
managed to do it at avg 62%, mainly because I did the first lap with WW at his pace and I avg 59% for that. Drift set in at 14 miles, so once again did final 2 miles at around 71-79% but happy with that.
I get HR drift in the same place everytime- 2 miles before I finish, which must mean I'm getting better as it is getting further and further.
This is the longest distance to date I have run.
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Aug 2007
2:55pm, 16 Aug 2007
19,687 posts
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Hanneke
Thanks for the vote of confidence Ian and LB... I had a long conversation with both coach and bf about the same thing last night. They both think I could run a LOT faster. Coach says build up slowly,that will give you that confidence, bf says change your way of thinking think fast and you will run fast.
I think I am like V-rap and think way too much that I am slow and a plodder... but now that I have actually won a medal for fisrt FV35 in a mixed terrain race, I feel more confident... backed up by this HR stuff! Also, I think I am fitter than I thought I was, so all good stuff!
Fingers crossed for my race on Sunday!
Re arms: I started doing exactly what Cabletow said with my arms and it seems to make one hell of a difference, as does this leaning stuff and faster cadence!
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Aug 2007
2:58pm, 16 Aug 2007
19,689 posts
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Hanneke
Oh and I will have a look at the Nike crop tops then... they sound quite good...
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