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Dec 2007
10:02am, 27 Dec 2007
5 posts
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GregP
Cheers Ian. It was in the final 200 yards of yesterday's Boxing Day 5 mile road race, and I was in a bit of a tussle with a guy from Witham RC, so I was pushing a bit. The 178 was on a set of shuttles a couple of weeks ago.
Thanks for the feedback - I tend to fret about these things - I fretted about 178 because its not 220-44...
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Dec 2007
10:05am, 27 Dec 2007
11,544 posts
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Ah well the famous formula is notoriously inaccurate so don't worry about it. Basically the only way to get a realiable figure for your maximum heart rate is to do a physical test. Good running by the way. 
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Dec 2007
10:19am, 27 Dec 2007
2,600 posts
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eL Bee!
ALS - the end of a hard run 5-miler with the added incentive of racing someone makes it likely that that reading was accurate. It's a more sustained effort than you might have done in a training or MaxHR test.
A small percentage of people have a MaxHR outside the realms of 'normality' (Both very high and very low) So I'd not worry about yours being where it is.
I'm in the same age bracket as both yourself, and IanM too, and my Max is some 20bpm higher than yours. Which is why the Max test is important if you are HR training!!! So that you train appropriately with regard to YOUR Heart Rate Range!
Good luck with your busy years racing
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Dec 2007
12:20pm, 28 Dec 2007
2,088 posts
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Girlie
not a proper HR run again- just ran. Mainly because I needed to cover 10k before race on onday, to prove I could still run the distance. Felt hard for very little reward. not helped by headwind.
The numbers:
6.50 miles in 1:15:21
Avg pace 11:36/mi
Hr 164(81%)
Back to it properly next week after race.
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Dec 2007
12:33pm, 28 Dec 2007
28 posts
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GregP
Any idea how that broke down, in terms of avg HR for each mile?
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Dec 2007
12:41pm, 28 Dec 2007
2,089 posts
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Girlie
Its the overall average.
Sports tracks splits are:
150
161
163
165
170
169
169
Wasn't trying to control as I usually do. Will be back to the usual sub 70% ones next Weds.
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Dec 2007
12:55pm, 28 Dec 2007
31 posts
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GregP
Brill - thanks.
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Dec 2007
2:05pm, 28 Dec 2007
1,491 posts
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EvilPixie
Right guys I need some advice.
I'm doing FLM and up until Chrimbo I was running 5 days a week for 45-55 mins mainly to HR and then 1 weekend run.
My last run was week ago wednesday when I ran gadget free to my diet class. ran there (7.5m) stopped for 30mins then ran back (3.5m) pace was about HR pace. total time 2:27 as I walked a bit on the way home realising that the dead leg thing was due to long run and giving blood 48 hrs before!!
off to get drugs from Dr this afternoon as I have spent the last week with a head cold that turned to sinusitus meaning almost everything hurts (even towel drying hair and bending down to pick things up). can't see me running until next week now.
Next week is 15wks to FLM and will be 2wks off running.
I had planned to carry on with my 5 runs a week, 3 to HR 2 faster + 1 weekend long run or tempo run depending on husbands work shift. 3 5m races and a half. then 2-3 3hrs runs max.
having 2wks off has obviously set me back so how should i tackle things now?
Suggestions please.
Oh and have ordered a 305 today so I too will soon be able to do the full stat thing!!
Cheers
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Dec 2007
2:20pm, 28 Dec 2007
11,581 posts
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EP, you could try concentrating on long runs and ditching any speedwork apart from tempo oh and maybe run 6 days per week for a bit?
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Dec 2007
3:46pm, 28 Dec 2007
2,630 posts
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eL Bee!
Pix - I know that time is at a premium, but to maximise things, you should aim to build up to...
3 or 4 70% runs of 1 Hour
1 Tempo run
1 Long Run (max 3 hours) per week.
It's the time on feet and building up your Aerobic/Endurance Base that will help you to achieve your marathon goals. It will also go a LONG way with helping your weight loss targets.
Regular
Consistent
Prolonged
Don't worry too much about schedules - they are just a framework!!!!!
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