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Nov 2007
8:16pm, 25 Nov 2007
2,148 posts
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hellen
did my first ever sub 70% LSR today!! normally aim for 70-75% and end up in the middle. Couldnt believe it was sub 70% today not sure what is going on. I set of at a nice easy pace, when at 6miles I saw I was still sub 70% I thought I woudl see how long I coudl keep it that low so slowed down a bit when HR crept. I didnt at any point feel as if I was shuffling along really slowly like I have in the past on 70% runs.
Total distance was 14.12 mile 69% pace 10.31/mile
Drift was quite bad though
1st half was 10.20/mile HR = 150.4 (151 is 70%)
2nd half 10.49/mile HR= 148.5
do others find their pace gets loads slower in the second half?
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Nov 2007
8:47pm, 25 Nov 2007
2,258 posts
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eL Bee!
hellen - The drift of which you speak (your HR increasing for the same pace/Pace dropping for the same HR) is very common.
You CAN train it to get later and later, and eventually to disappear altogether, but it takes many many miles in your legs, and YEARS to achieve!
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Nov 2007
8:51pm, 25 Nov 2007
2,149 posts
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hellen
so nowt to worry about then?
I usually find that the second half is a couple of beats higher and about 20s/mile slower, today the second half was a bit lower HR wise but 30s slower , the second half had more uphill in as well
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Nov 2007
8:53pm, 25 Nov 2007
2,259 posts
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eL Bee!
Nope - everyone gets it!
And the only way to reduce it and to eventually get rid of it over distances that you regulalry run, is to keep racking up a comprehensive training history in your legs. And the more consistent and regular, the better! 
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Nov 2007
9:00pm, 25 Nov 2007
2,150 posts
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hellen
do you get it and if so how bad?
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Nov 2007
9:10pm, 25 Nov 2007
1,097 posts
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EvilPixie
i get it despite most of my long runs being in the 6-7m range just now which means that as my mileage increases over the next 3mths leading to FLM then I will have to accept it.
I'm just trying to constantly churning out the miles during the week and hope things carry on impoving.
This week my head has suddenly clunked into weight lose mode so I'm not bothered too much about mu long runs up to the new year. as long as I can drop some weight and keep doing the 80-90min runs at the weekend I should see improvements anyway
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Nov 2007
9:18pm, 25 Nov 2007
2,260 posts
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eL Bee!
hellen - I do! (Or was when I was running!)
When I was in good nick up to Berlin, it would set in around 16-18 miles, and just climb gradually for the same pace
At Berlin the drift at the same pace, from 18 miles was about 14bpm (8%)
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Nov 2007
9:24pm, 25 Nov 2007
652 posts
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Ted
Hellen, nice run today. Don't worry about the drift too much. As eL Bee says get some more miles in your legs.
And hills in the 2nd half will add to and reduce as inappropriate.
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Nov 2007
9:51pm, 25 Nov 2007
338 posts
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Bob!
My 4th sub 70 run in the last 8 days, all 6 milers. Time has come down from 1.04.04 through 1.02.58 and 1.00.22 to 59.4!! After the first one I expected I'd be running at 10.30 pace for a few months. First mile today was 10.48, after that all were sub 10 min miles.
Is this improvement in times after a lay-off normal?
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Nov 2007
9:51pm, 25 Nov 2007
339 posts
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Bob!
that's 59.46!
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