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Dec 2007
11:21am, 1 Dec 2007
2 posts
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Hi, everyone i am also a novice to all this. Have read as much as i can of this thread and the articles. Have just bought Garmin 305 and have been accepted into FLM. have not done any serious running for a long time and as such have no idea as to what time i am capable of running at anymore. Am i correct in thinking that if i follow a training plan based on HRM this will enable me to train & run at a pace that i am actually capable of running at rather than one which i think i ought to be able to!
Apologies for the essay, any help or advice gratefully recieved.
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Dec 2007
11:42am, 1 Dec 2007
1,858 posts
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Girlie
Welcome to Fetch Prospector.
I used HRM training to prepare for the NYC marathon last month. I finished in 5:22:21, which is slow, but I'm a particularly speedy bird! I found it really helped with building my endurance base and in getting me round a hard course in one piece and ensuring I enjoyed the day.
I will be followign a similar plan for FLm- plenty of sub 70% runs with the odd tempo one thrown in.
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Dec 2007
11:57am, 1 Dec 2007
700 posts
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Ted
Welcome to Fetch Alan and Propector.
As eL Bee says there are a couple of sage's who contribute properly to this thread (I am not one of them) Their advice is always good and from experience. Heed it well young Jedi's.
I went from 10K to 1/2 mara in about 10 weeks and felt good but tired a lot of the time. There more time you have have to train the better. Though it looks like Alan has a better training base to start from than I did. And more of a clue about how and what to do.
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Dec 2007
12:09pm, 1 Dec 2007
3 posts
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Thanks for the welcome, will do the max HR test this afternoon and then start to look at this in more detail. Am going to follow 16 week plan for FLM so this gives me 3 weeks to prep for that. Has any one used the runners world garmin ready HRM plans?
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Dec 2007
12:23pm, 1 Dec 2007
2,401 posts
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eL Bee!
hi Prospector
Have just looked at your profile, and the thing that strikes me is the thing to work on is gong to be your aerobic base.
Good luck with the MaxHR test
I assume you know your Resting HR and can calculate your 70% and 85% WHR values!
There are two types of run that will benefit your training for FLM more than any other
Your Base Building Under 70% runs and Long Run
and your Tempo Run (singular!)
Let us know how the Max test went
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Dec 2007
1:13pm, 1 Dec 2007
27 posts
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The Jogger
Welcome Alan and Prospector, this is a great thread for improving your training and pace, with great advice from the Three Amigo's
I though I would do a long run and decided to do a half marathon distance on the South Downs Way, it was very hill and impossible to keep the AHR below 70% although in the end it did average 70% partly because I took my RHR after coffee and it was 3 beats higher than normal which makes a slight difference.
13.11m AHR 151 70% pace 11:25 not my fastest pace at that HR but it was a cracking run, stepped it up to 08:44 pace for the last 1/2 mile.
IRS
IRS
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Dec 2007
2:36pm, 1 Dec 2007
4 posts
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Hi, eL Bee & IRS, eL Bee max HR 196, done using treadmill test. ( i am 35), only got the gadget yesterday so have not got an accurate RHR yet. Took one reading today will get two or three more for an average?. Have reasonable idea how to calculate. WHR=MHR-RHR?. As you said need to build a base this is why i am looking at the HR training to keep me on the right track or i will just decide i can run a 3:45hr marathon and try to train accordingly and get injured.
Any pointers on these lines would be hugely appreciated.
Thanks.
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Dec 2007
2:51pm, 1 Dec 2007
2,407 posts
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eL Bee!
Prospector~: Well done on the MHR test!!!! Horrible, aren't they
For now - use the RHR that you have (finetuning your numbers with an accurate average one of a few days can wait) so that you have some figures to use now
WHR *is* MHR-RHR
multiply THAT figure by 0.7 (for 70%) then ADD the RHR to give you the actual heart rate to keep below for your base building and initially you Long Runs too
multiply it by 0.85 (and add the RHR) to give you the 85% figure to get above and stay above for your hard sessions (I'd suggest Tempo Runs for you at just above 85%)
Work on the principle of always followong a hard session by at leat one Easy session
Hard sessions are Long Runs (at < 70%WHR) and Tempo (or any Speed sessions)
Easy are Recovery Ceiling Runs (at < 70%WHR) and REST days!!!
To start with I would get used to running with your HR as a goal and ignore the pace
The thing to remember is that TRAINING miles have nothing to do with RACING!
They are there for a specific purpose, to build your aerobic base, to facilitate the physiological adaptations that your body need to make to run longer and faster and injury-free!
Patience is the key with this - and you have plenty of time before FLM.
Stick with it and you will run a good race, without blowing up
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Dec 2007
3:19pm, 1 Dec 2007
5 posts
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eL Bee!
Glad to see the back of the MHR Test has been a long time since i've felt that bad!
Will take your suggested runs on board and will record them on training log hopefully i can pick your brains again if i get stuck.
Thanks Again.
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Dec 2007
5:23pm, 1 Dec 2007
1,861 posts
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Girlie
The Bee's advice is good Prospector. It will seem very slow and frustrating to start with, but it does work and is well worth sticking with.
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