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Oct 2007
7:58pm, 28 Oct 2007
1,946 posts
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hellen
What pace/HR do you currently do your 22 milers at?
I woudl have thought that if you were doing 10 marathons then you woudl recover a lot better if you did your training a bit slower
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Oct 2007
8:01pm, 28 Oct 2007
1,947 posts
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hellen
Ks I used to do my LSRs at prob about 80% WHR (didnt have HRM then). I then slowed myself down to 77% ish after getting HRM and reading one book. It took a few weeks to get used to this new slow pace. then after reading parker I tried to slow down to 70-75%, that took a bit longer stil to get used to but now it feels ok. For me it is really the below 70% runs I still have probs with and which I am scapping now in favour or running at a conversational pace
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Oct 2007
8:04pm, 28 Oct 2007
352 posts
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kstuart
when i was looking for info for keiran early i saw many of my LSR's would be classed as about 75%WHR give or take a few %
generally LSR's are around 11 min mile pace on average but some are nearer 10:30 and others are nearer 11:30, i was targetting 11:00 for my LSR pace before my marathon last week
for my tring2town training there are going to be several back to back LSR's and even 3 in a row at one point
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Oct 2007
8:22pm, 28 Oct 2007
1,949 posts
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hellen
75% is OK for a LSR KS. Parker says 70-75% , Pzinger and Douglas say 65-78%
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Oct 2007
8:34pm, 28 Oct 2007
353 posts
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kstuart
handy to know that ta hellen, would also assist at keeping me slow on them as i tend to do them at the fast end of the training pace range, i'm assuming come the buisness end of the run i can drift upwards if needed, espcially if i was well under 75% earlier on
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Oct 2007
8:40pm, 28 Oct 2007
1,951 posts
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hellen
yes, pz and douglas say to start at teh low end and end at the high end. they suggest that some of your long runs have a big chunck of MP run in them so you might do 5 miles nice and slow then 15 miles at MP. am thinking of trying their scheduels for me next marahton
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Oct 2007
8:43pm, 28 Oct 2007
709 posts
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Mykey
Kieran-Can't give you any details for a half but 10k was bang on 85% and 5k was 93%..I went off way too fast, hit my max HR and barely finished at a jog but still with a HR in the 90s...mind you there was a head wind on the way back.
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Oct 2007
8:47pm, 28 Oct 2007
1,009 posts
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Pammie
kieren what have you done to me 
Looked back at my old stats and my 5 mile 10k avg was about 173 (can't even do that for 5k currently) and 5km was 176/7 10 beats higher than it is now.
Looking at that positvely shows there is plenty of room for improvement providing i train right
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Oct 2007
8:54pm, 28 Oct 2007
354 posts
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kstuart
have you a link to PZ and douglas hellen??
i googled it and got two links one was a convo on a guestbook and the other was er from here
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Oct 2007
8:56pm, 28 Oct 2007
1,952 posts
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hellen
I dont think there is anythign on a website anywhere, it is a book I have got called advanced marathoning, a lot of people say they are v good. think I got the book from amazon. def worth a read. even though you may not consider yourself an advanced marathoner it explains why we do all the differnt sessions and has some schedules as well
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