|
Dec 2007
12:59pm, 30 Dec 2007
173 posts
|
The Jogger
First run in 11 days mainly due to chesty cold, still have it but but to bring my mileage over the 100 for the month, so just did a 2 miler @ 60% AHR 136 pace 11:35 but hey at least I was out for a jog, start nights tonight so won't run again until Friday by which time I hope the cold is banished, to somewhere.
The run I did 11 days ago was a 15 miler 10:53 67% maybe that contributed to the cold.
|
|
Dec 2007
1:05pm, 30 Dec 2007
438 posts
|
Bob!
Did 10 miles this morning at sub 70% WHR, is that a recovery run? or a long run? (or just a long recovery run?)
Pleased with the run anyway, every mile below70% and average pace for the session below 9.30 pace
|
|
Dec 2007
1:15pm, 30 Dec 2007
48 posts
|
GregP
That's a long run, Bob.
Next question?
|
|
Dec 2007
3:59pm, 30 Dec 2007
2,646 posts
|
eL Bee!
Bob!
Depends on your mileage
It's Medium Long run
or General Recovery Ceiling run.
Either way - it's Good Time on Feet 
Durbat ROFL @ "running with your mother"
re: your run..... Perfect! It's an hour of Base/Endurance Building training. Nicely done!!
Yes be patient..... it'll improve in time!
I've had a 6 week break from running (for a variety of reasons) and my 70% is 2min/mile slower than it was..... but it'll come back with consistent training!
Same for you!
|
|
Dec 2007
6:34pm, 30 Dec 2007
2,647 posts
|
eL Bee!
A run that was targeting Endurance and strength. Slightly hillier than our 'normal' general runs, and used the hills to just increase effort and push them out, but at "Keep Doing This All Day" effort, keeping eyeball firmly IN!
AvHR was 157 (70%WHR) but allowed it to climb when increasing the effort
Dist: 12.5 miles
1:55:44
9:15 min/mile
AvHR 157
MaxHR 172
HR Splits: 135
150
156
158
161
162
163
159
161
162
163
159
|
|
Dec 2007
8:59am, 31 Dec 2007
49 posts
|
GregP
Here's a question - does anyone have any idea how the Polar running index works? I suspect its largely based around heartbeats per mile - and I'm not sure whether that is, in itself, a useful/meaningful number?
|
|
Dec 2007
3:28pm, 31 Dec 2007
2,123 posts
|
Girlie
Managed to set a new max today at Ely, which should make trrainign a tad easier, esp if my RHR is still quite low.
I also need some advice. I've been doing predominately sub 70% runs as part of my NY marathon training.
I am now concerned this has made me a slow runner, I got a spectacular PW today and don't feel confident about racing shorter(10k and below) distances anymore.
How is the best way to safely introduce some speedwork?
I was thinking of doing one session per week of tempo( 85% or over) as part of a 4 day a week programme. I was also thinking of keeping the tempo bit to 1-2 miles at the moment and gradually increasing that.
Does this sound reasonable or am I better off just plodding along at the longer distances.
|
|
Jan 2008
11:20am, 1 Jan 2008
2,201 posts
|
hellen
girlie, I think you are in a similar position to me in that I can now get nowhere near my previous 10k and HM times due to trotting out so many 70% miles. I tried to rectify this by doing more tempo runs/intervals but still cant get close to my old times, I think it may take some time. This is why I was feeling disilltioned a while back with HRM training, I am not not sticking quite so religiously to the 70% runs and doing them at what feels easy (more often than not though they do end up being 70%!!) I am not sugesting you do this though.
What you suggest with the tempo runs sounds fine, you will need to increase the length of the tempo bit but be careful with your knee/calf. another thing I have read about a few times recently whcih I have just started doing is strides. A few schedules suggest doing them as part of a recovery run. do 4-8 strides near the end of the run (I think each one is meant to be about 100m, you accerate over this distance, hit a sprint then decelerate). You could do this once a week as part of one of your 70% runs, it may mean that it takes the run to a bit more than 70% but I dont think Mr parker would mind especially if you had a rest day or an easy day the next day. you can then do one tempo run per week, one proper 70% run and one long run.
|
|
Jan 2008
11:30am, 1 Jan 2008
11,634 posts
|
Girlie, now you have built up a fantastic endurance base you could try some speed work. One session per week as you suggest sounds like a good idea.
Also you could try speeding up on your long runs towars the end. I don't mean every run but you could try speeding up for the last 4 miles of a 12 miler for example. There is a limit to how much of an improvement HR trainin will give you in terms of speed. The structure and consistent training helps most (me included ) to gradually speed up for teh same heart rate. BUT the bottom line is loads of slow running make syou a good slow runner. There has to be a mixture of sessions. I always felt that one fought the other so speed work eroded endurance and endurance work eroded speed. Maybe it does but I think we need to fins a good balance of the two to suit our training needs and our goals.
One last thing, don't be scared of speed work. Oh and it's relative so make sure you don't try to run too fast or you will knacker yourself and at worst risk injury. Work out your speed work paces from your 5k times so that you are using realistic paces for you. As your fitness improves so will your 5k and 10k times so you then re calculate what paces you should be doing intervals or whatever.
I hope that makes sense.
Happy New Year everyone.
|
|
Jan 2008
1:06pm, 1 Jan 2008
1,509 posts
|
EvilPixie
Morning!!
1st run of the year done and 1st run for about 2wks.
5m done in under 12mm pace which is good, no walking which was good but I am still under the weather.
Someone more sensible than me and less depesperate to get out and run wouldn't have left the house as my "just pulled on my shoes" HR was err *hangs head in shame* at least 20 beats higher than 2wks ago.
so I ran how I felt rather than to HR and really enjoyed myself.
promise to get back to running to HR properly once my new 305 arrives next week!
|
