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Jan 2008
1:21pm, 1 Jan 2008
2,202 posts
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hellen
well done on getting out there EP
I was on holiday for a week before christmas, I ran most days but not much cos it was too hot. then got home on xmas day very early, went for a run on xmas day but it was a bit rubbish cos of being tierd from night flight. Boxing day came down with a cold so have been out running but only easy runs, my pace is slower than it ought to be but cos I had a week of very short runs on hols I didnt want to have any more time off proper running so EP you are not the only one who runs when they shouldn!
the funny thing though, I took my RHR when I was feeling quite bad and it was only a couple of beats higher than normal so used that as an excuse to run, had it been 10 higher I perhaps wouldnt have gone. then yesterday took it again (still not well but 75% normal) and found it to be a beat lower than my normal RHR!!! Dont think I will take it when I am fully better cos I dont want it to be any lower then have to take a really low % for my 70% runs!!!
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Jan 2008
1:30pm, 1 Jan 2008
1,510 posts
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EvilPixie
H I had planned lots of running over Christmas as I have had 2 weeks off that will be 2 weeks of cold and sinusitus!
I HAD to run today!
Normally my HR when I put my shoes on is in the upper 80's low 90's but today it was errr 110-120! So I shouldn't have gone out really but I decided that it was sooooo far out it must be wrong!!
Aren't we bad!!
Thing is my av hr was 184 so take of the 20 odd that I am up anyway and it would have been sub 70% really!! *carries on fooling self as she wanders off before Ian and Bee come in and tell her off*
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Jan 2008
2:51pm, 1 Jan 2008
2,656 posts
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eL Bee!
Pix..!!!!!!!!!!!!!!!!!!!
Good on you for running!
I must admit that I don't subscribe to the "Slow running makes you a slow runner" Myth!
Perhaps if you are sqeezing out the last few percent of your absolute (not perceived) potential, then yes, but for us mortals, I remain to be convinced of the importance put on it by people
I DO however think it is possible to 'make' yourself slower, because you believe it!
You get used to the effortlessness of 70% runs......
and by telling yourself it is GOOD, and by definition anything else (in general terms) is BAD... you create a nagging doubt in your mind, that effort is a Bad Thing.
No-one ever ran a 'decent' pb without pushing themselves
And THAT is ALL in your head!
Training, however you do it, is to give you the tools, but mostly, the belief, that you can run at X pace for Y distance.
So - if you believe HR training and Slow running makes you run and race slower..... do something else, that gives you back your self-belief!
I could point to the noteable performances achieved by some on the back of exclusively slow training, but I think the thing that links those perfomances, is the individuals sense of self-belief!
And now I'll get back in my box
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Jan 2008
3:26pm, 1 Jan 2008
84 posts
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IanRunner
I have to admit I have had my doubts by all the slow training myself but my race times have improved alot over the last few months even if my training runs have possibly got slower.
My 10k pb at the end of August was 47:32. I did a 10k on 23rd December and got a new pb of 43:51. So it does work, whether running faster more often would have got me better results, who knows? My training has been roughly one tempo run per week, one long run per week and the rest my runs have been easy days.
Anyway Im off to try my new Garmin 305 now for the first time to try and get rid of this hangover!
Good Luck to everyone for 2008.
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Jan 2008
4:57pm, 1 Jan 2008
42 posts
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That's a brilliant improvement Ian - I'm in awe of your time. Well done!
Reading the thread on slow HR training really makes me want to share Bob Glover's methods! I'm only a novice, so obviously know nothing, plus I know you're mostly Parker fans which supports doing all but speed training at sub 70%, but Glover's book is certainly worth a look. He actually distinguishes between sub 70% runs as easy/recovering runs and 70-75% runs as base training. For him, the grey area to be avoided is between 75-85%. He also places emphasis on the fact that doing only slow running can result in loss of function of the "fast-twitch fibres" which kick into gear when you need a bit of extra speed and suggests that once you've got steady core mileage in, it's important to have a mix of easy, base and the speed paces each week. I'd really recommend his book - even if you don't become a follower, it's certainly got lots to think about.
I just finished my first 5k last week - really pleased to have done it in 30.18, having initially targeted sub 34 and am now moving on to base 10k training. My first 2-4 weeks will probably be mostly sub 70% just to ease building up the mileage slightly and then once my legs and endurance are used to that I'll probably start to alternate between sub 70 and 70-75%. I picked it up a little to slightly above 70% towards the end of my recent training and it gave me extra confidence too and I think was helpful in reducing my overall time.
Anyway, sorry for going in - I must learn to write short posts!
And Happy New Year everyone!
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Jan 2008
5:20pm, 1 Jan 2008
85 posts
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IanRunner
Thanks Anoushka and well done to you for your first 5k. Especially how quicker you were than you predicted!
I've got Glover's Book too. My wife is always saying how many times can you read the same book. Its useful for all sorts of stuff.
My Garmin is working well still got to learn how to do alot on it though. Anyone know where you find your split mile times and hr splits too?
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Jan 2008
5:35pm, 1 Jan 2008
447 posts
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Bob!
IanRunner
Have you got it set up on autolap?
If so your splits can be found in run history/by day/view laps
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Jan 2008
5:44pm, 1 Jan 2008
2,657 posts
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eL Bee!
IanR - if you've not got the autolap function On, you can gett all that information by loading it into SportTracks
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Jan 2008
5:50pm, 1 Jan 2008
11,636 posts
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Elbee, the keyword there was "loads" a north midlands slang word for meaning lots of and in that context I meant doing more or less ALL your running slowly. I don't believe it's a myth at all, if all you do is run slow you will become a good slow runner and yes it does condition the mind to accept slow and not try hard. It isn't just me saying it, read some books written by people far more qualified than you or I.
Also I mentined that HR training will improve your speed but only up to a point.
I also said a balance must be achieved to suit the individual's needs. As in not all slow running and not all fast running!
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Jan 2008
5:50pm, 1 Jan 2008
2,203 posts
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hellen
an - what is the glover book? What would his typical week look like for a marathon plan? I like the sound of 70-75% being a base trianing run. does that count as an easy run when alternating hard easy days?
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