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Apr 2008
10:15am, 1 Apr 2008
3,080 posts
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hellen
nice little recovery run there lums, will be getting you mixed up with pammie soon those low 60s runs.
Ian, I too have had that intervals dilemma!!! Jack Daniels says you shouldnt do them faster than he says as you are working yourself too hard.
I, like you dont really have a 5km pace. The only 5km was the race for life when I didnt really run. My 10km pace is 8.12 (not that I would beable to do that now), so based on that my 5km pace would prob be just under 8/mile. However, intervals at that pace do not feel especially hard. Last week I did 800s at 7.23/mile, now that was hard, prob too hard (last 2 intervals were slower). When I have done them at 7.45/mile they feel hard but not too hard so I think that is about right, that gives me an Av HR of around 88%. when I look at various tables in differnt books/on differnt websites they all tell me I should do intervals somewhere between 7.30 and 8 depending on what race I put in and what website it is!!
I also find that if a book says x HR or Y pace then for me they do not equate, I have to go at a much faster pace than they suggest to get to that HR. I wonder if when they say a HR of 98% they mean you touch 98% at the end. Last week my max for the session was 97% ( I think that session was too hard though cos got slower on last intervals). For other sesssions where I havnt gone so mad I have reached 93%. those sessions have been at to the recommended pace.
I think the thing about doing them too hard is that then you are knackered for the next workout which prob explains why my sun LSR was so carp.
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Apr 2008
11:07am, 1 Apr 2008
4,194 posts
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Lumsdoni
Be careful as to what sites you are using hellen, MOST sites I have seen use % of MAX HR, not WHR. You cannot equate pace and HR for training purposes. It depends on the distance etc.
EG. I was doing 0.5m intervals at 85% and to get up tot hat for an average it was 6:30-6:50 pace.
But doing a Tempo run at 85% and I could run at 7:45 pace for 3 miles for same HR, and racing on Sunday, I was averaging 86% for 8:03 pace.
Also i wouldn't take any fitness advice from Jack Daniels, Jim Beam or Johnnie Walker.
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Apr 2008
11:23am, 1 Apr 2008
3,086 posts
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hellen
lums, I have been careful to look at WHR.
those figures would be expected lums cos on the intervals you recover between them so it means to get to 85% in just half a mile you have to go fast.
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Apr 2008
11:27am, 1 Apr 2008
4,196 posts
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Lumsdoni
Anything over 90 is hard, but 85% should be achievable. I am still sticking to Parker and just doing 70% or 85% runs. i forget the pace now though - just got to make sure you hit the 85% - if you can't sustain it - recover for a bit and then try again.
I tried running at 85% and each week I have managed to add about 0.5m to the distance I can maintain it in training.
12 days before London is not the time ot worry about a 5k.
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Apr 2008
11:33am, 1 Apr 2008
4,197 posts
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Lumsdoni
hellen - where are you based?
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Apr 2008
11:35am, 1 Apr 2008
3,087 posts
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hellen
loughborough
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Apr 2008
11:42am, 1 Apr 2008
4,198 posts
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Lumsdoni
Oh, I was thinking of a Bedford based 5k in the summer.
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Apr 2008
12:06pm, 1 Apr 2008
3,088 posts
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hellen
thought you were asking cos you wanted to come around and see all my garmin graphs which I have made into wall hangings so I can analyse while watching TV, in bed, cooking.......
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Apr 2008
12:10pm, 1 Apr 2008
15,434 posts
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Hendo
...writing lists
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Apr 2008
12:14pm, 1 Apr 2008
3,090 posts
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hellen
about time Hendo!!!!
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Daniels Running Formula. The Definitive Wire.
Jul 2023