|
Jan 2008
6:06pm, 1 Jan 2008
86 posts
|
IanRunner
Thanks for that Bob and el Bee. Autolap wasnt switched on!
|
|
Jan 2008
6:47pm, 1 Jan 2008
2,658 posts
|
eL Bee!
Thanks Dad
|
|
Jan 2008
6:50pm, 1 Jan 2008
2,659 posts
|
eL Bee!
Ian R - Pop it into SportTracks for all your splits, then
You can't put them in to the Garmin itself, or the software in retrospect!
(unless there is a newer version where you can!)
|
|
Jan 2008
6:52pm, 1 Jan 2008
44 posts
|
Hellen, it's called "The Competitive Runner's Handbook" by Bob Glover and Shelly-lynn Florence Glover - I think it's about £7 on amazon. Difficult to say the typical week because there's a handful of different plans based on the mileage put in and time you want to achieve. But an average one is typically 6 miles base on a Tue, 5-6 miles speed Wed, 5-6 miles base or easy on Thurs, long run Sat (10-20 miles dependent on week) and short easy on a Sunday. But there's also lots of advice on your building your own plan if any of his don't suit. The whole book's about 700 pages so lots in it beyond basic plans to get your head round - but very easy to read.
|
|
Jan 2008
8:33pm, 1 Jan 2008
1,513 posts
|
EvilPixie
*oh yes that book I borrowed from v-rap about err 6mths ago!*
|
|
Jan 2008
8:46pm, 1 Jan 2008
2,204 posts
|
hellen
I have that book and read it ages ago (before HRM days) so will look back at it, thanks
|
|
Jan 2008
11:59pm, 1 Jan 2008
40 posts
|
Girlie,
I found that doing a lot of sub 70% runs, although making me feel fitter, no injuries, more energy, didn't do anything for my racing speed. That said my pace at sub 70% did increase surprisingly for the same HR but has now plateaued. I feel a mixture of aerobic runs, long runs and speeedwork is probably best. I need some structure in my training and have just started a plan based on Runners World Smart Coach application. Its doesn't seem as taxing as other RW schedules I've seen, seems to fit nicely with the hard / easy ethos on this thread, and suits me perfectly. May be worth a look. Can't say if its working yet as due to a variety of viruses I've only started it today! I'll keep you posted.
|
|
Jan 2008
6:42am, 2 Jan 2008
1,514 posts
|
EvilPixie
*sticks head up above the parapet*
Running at 70% does increase your fitness and will, over time increase your speed at that heart rate - something we all agree with!
For me what I have found is this:
I was always a 1 pace (SLOW!) runner regardless of effort. Running to HR has allowed me to run more often and injury free BUT the main thing is this. I have also learnt the mental side of running.
Running is a lot more about what goes on between the ears than a lot think.
I never thought I could run fast. I always thought I was a slow runner and would always be a slow runner because that is me.
However through being fitter by training to HR I have learnt that I can push harder. I now know I CAN run at an average HR of 192 for an hour and that I CAN run under 10mm pace and that means I CAN run fast. I know that my body can do this whatever my head says. My head may say it hurts and I don't want to run faster or that "I can't" run faster because "I am a slow runner" but Fetch says different, the HRM says different and as long as I race a race rather than run a race I will get better times and have got better times.
Racing hurts though and I'm not good at the ouchy bit.
I think what I am trying to say in a waffley way is that running slowly does not mean you will always run slowly. When you race, RACE. Unlike the slow runs we've come to love it will hurt but you will get the times.
My own example was my 5m race in oct. I expected an hour and got 53:40. I averaged 192 during that race.
The next week when I did my "speedwork because my race just showed I can run fast" session I did 2m averaging under 10mm pace. Before that race I had only ever managed 1m AT 10mm pace. Since then I have done other runs that include more than 2m under 10mm pace.
I now have the believe that with the effort I can run faster and WILL be smashing some PB's during 2008!
ok I'll go back and hide again now!!
|
|
Jan 2008
8:46am, 2 Jan 2008
2,128 posts
|
Girlie
Cheers folks. I think the time has come to introduce a bit of speed work, so will attempt a tempo run of 80-85% from next week.
I raced on Monday, so will consider that as this weeks effort and the remainder of this weeks runs will be sub 70%
What continues to disturb me though is how much my form has dropped and has no signs of recovery since NY.
During Monday's race, I was running at around my MP, however it felt so much harder and there was literally no pace in my legs to go faster at all.
However I feel I have to continue with HRM training as it is the only way I will go slower in training and hopefully reamin injury free/manageable niggles for FLM.
|
|
Jan 2008
11:44am, 2 Jan 2008
2,129 posts
|
Girlie
back from my latest mince round.
the numbers are:
4.55 miles in 56:26 minutes
Avg pace 12:24/mi
Avg hr 144bpm(67%)
Although it was leisurely and felt I was going faster, It also didn't feel any effort which is good. Certainly a better run than Monday's 'race' where there was no pace at all in my legs and it felt much harder( and was)
Certainly enjoyed this run more than recent ones and feel it has boosted my confidence about marathon trainign.
Right hamstring is slightly tight, but that's probably a post race niggle as the left one was the same yesterday!
This is the first 4 day a week training, so will be doing 5-6 miles tomorrow, again sub 70% as I did my tempo run Monday with the race.
Saturday is the first LSR, I think I'll try and keep around 71-72%, just so I can go a little quicker, but try to stay below 75% for th erun IYSWIM.
|
