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Dec 2007
10:00am, 10 Dec 2007
1,992 posts
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Girlie
Back from a slightly longer run.
the numbers:
3.20 miles in 40:00
Avg pace 12:27/mi
Avg HR 145bpm(69%)
I'm good at 145bpm! good run, but am now seriously concerned at my lack of form. I'm getting slower and witht he new RHR it is considerably more difficult to stay below 70%, even though my 70% figure has only dropped by 1 beat.
I'm basically right back at the start, hopping to see some improvement in HR/pace over the coming weeks, as I really don't want to take another 6 months just to get back to 11:00/mi pace
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Dec 2007
12:05pm, 10 Dec 2007
75 posts
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The Jogger
Had a 9 miler on a hilly trail, seemed tough but the results weren't too bad. AHR 143 66% 11:37pace
Had a few spikes but it was hilly and muddy.
With my long runs I have decided to do as suggested on here, first half sub 70% and last half sub 75% last time I did this on a 12 miler the last 6 miles felt much better than the first 6 so I know what you mean Mark when you say sub 70 seems un-natural. Although saying that this trianing is worth the effort and patience, IMHO
IRS
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Dec 2007
5:58pm, 10 Dec 2007
35 posts
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Scuba, Bob Glover in his book The Competitive Runner's Handbook suggests base pace (to be used for typical unstructured runs) as in the 70-75% range and suggests speed work at 85%. He normally suggests that 60 to 70% is used for recovery runs (either immediately after a particularly hard run or immediately before/after a race) and otherwise suggests 1 long run a week (which can be either at base pace or easy if you're tired) and 1 speed session a week.
I do find running sub 70% quite unnatural and find I have to keep watching my HR for when it creeps up slightly above 70% and then end up bringing it back down too far below 70%. Have no knowledge on if the research favours the Parker or Glover principles, plus I'm far too early into my running to compare the two approaches. I just know that so far running predominantly below 70% (even with a few meanders above) has minimised the energy spent and has seen an improvement in my easy times.
Don't know if this helps...
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Dec 2007
11:17pm, 10 Dec 2007
36 posts
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Thanks Anoushka, that is helpful. Its kind of what I'm doing, but my easy/long runs have been sub 70%. Been thinking about this whole thing. My aerobic fitness / easy pace has certainly improved but not my race speed. I think I'm going to enter a 10K race in about 10 weeks time, and try training for it with one of the RW schedules, but still doing my long runs at 70-75% WHR and see how I get on. Think long easy runs with structured speed work may be what I need.
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Dec 2007
11:43am, 11 Dec 2007
83 posts
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The Jogger
Went out for a 3 miler today on a flatish trail, RHR down to 44 now the 70% is 149 down 1 so todays 147AHR was 69% 11:05, 10:26, 09:31 run felt really good and pleased with the pace.
Could be an interesting experiment Mark, will be interesting to see how it goes, good luck with it.
IRS
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Dec 2007
1:50pm, 11 Dec 2007
1,333 posts
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EvilPixie
OK OK own up, who nicked my legs??
Not that I mind someone taking my legs 'cos I much prefer the ones they left behind!!!
yesterday's run was a poor 12:34pace at 81% hr and it was hard work
today I went out for a run, i-pod on and not caring what happened, the legs were to do what the legs wanted to do. The weather was cold and fresh the sky was blue the sun was out and life was good
the legs which must belong to someone else were turnning well and the hr was OK.
the result ..... 9:23 pace at 82% hr. I've never done 1m at that pace before!!!
Maybe it's a fluck or maybe it's the weight lose but I want to keep these legs!
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Dec 2007
6:04pm, 11 Dec 2007
37 posts
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Well done EP, that's briliant. Hope you keep them!
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Dec 2007
7:28pm, 11 Dec 2007
2,472 posts
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eL Bee!
flucking marvellous, those legs Pix 
Keep up the good work
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Dec 2007
7:45pm, 11 Dec 2007
1,344 posts
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EvilPixie
:-D
wonder if the 1st off has helped too!
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Dec 2007
7:51pm, 11 Dec 2007
2,473 posts
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eL Bee!
Without doubt!!!!
I am SO behind the times........ Brilliant stuff Pix 1st is fabulous
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