|
Apr 2008
6:37pm, 2 Apr 2008
3,751 posts
|
eL Bee!
I've had nearly 3 months of severe CBA, hellen.
And I'm doing the SR bit!!!
2 out if 3 ain't bad :):)
|
|
Apr 2008
8:26pm, 2 Apr 2008
3,115 posts
|
hellen
how far is that marathon you are training for mr bee? !!
|
|
Apr 2008
8:35pm, 2 Apr 2008
3,752 posts
|
eL Bee!
tsk tsk hellen
It's THE marathon - the longest one in the world 
But I'm not racing it
|
|
Apr 2008
8:45pm, 2 Apr 2008
3,117 posts
|
hellen
Just done a storming interval session with OH on his bike.
schedule said 3 x 1mile but I have never done 1 mile intervals and didnt like the sound of that so adjusted it to 1/2mile, 1mile, 1/2 mile, 1mile with 90s after the 1/2 and 2mins after the mile.
did the first 800m far too fast, was showing off cos OH has only ever been out on his bike on slow runs!! The miles were a killer as I had no idea how to pace myself, the longest intervals I have done before are 5mins. Set off too fast on the miles so had to slow down.
felt good after the session, off now to analyse, jsut got time before the apprentice!!!
|
|
Apr 2008
8:56pm, 2 Apr 2008
15,533 posts
|
Hendo
How's the taper going hellen....
|
|
Apr 2008
9:49pm, 2 Apr 2008
168 posts
|
IanRunner
Nice one Hellen!
Are you still sticking with P&D for the taper? It doesnt look a particularly easy taper I have to say, was looking forward to something a bit more gentle!
I did intervals this morning too. Did 4 miles at sub 70% then did 5 x 600 metres with 90 secs jogging inbetween with 1.5 mile cooldown.
For the intervals I planned on doing it to heart rate, which was meant to be between 93 and 98%. Unfortunately I couldnt get it that high for some reason. Not sure if it was because it was early this morning and I generally find it hard to get my heart rate up first thing or what. Anyway the highest it got to was 92% and that wasnt until the last couple of intervals and was only for a matter of seconds. Average pace for the intervals was 6.03/mile. Average heart rate was about 85%. Not sure if I went too fast as this is alot faster than my 5k pace!
|
|
Apr 2008
9:58am, 3 Apr 2008
3,120 posts
|
hellen
Feeling a bit more positive about the taper after analysing last nights run
Pz and dou wanted me to do 3 x 1mile at 5km pace. I rebelled and did 800, 1600, 800, 1600 cos I havnt done miles before and thought 3 was a bit much. Was hopeless at pacing the miles. I guess my 5km pace is around 8/mile. Here are the results....
7.12/mile HR 176 (88%)
7.42/mile HR 181 (90%)
7.28/mile HR179 (89%)
7.42/mile HR 184 (93%)
Av HR for session 180 (90%) so like you Ian I didnt get to 93% until the end but my pace was way faster than 5km pace
AV pace for session 7.30/mile
Comparing this to a session I did when I was at my peak. That session was 5x800m , same pace HR 86% . so considering the session last night had more road crossings (when I do 800s I go up and down the same bit of road with no crossings, last night I lost a bit of time on each intervals waiting for traffic), and last nights session had longer reps so HR should be higher, overall I am quite pleased.
It seems that although my recover runs have been carp, my faster sessions have been pretty good and since I am going to be running the marathon at around 80% I am feeling less concerned about my rubbish recovery runs.
Ian, I agree about Pz and D taper looking hard. Last nights session should have been part of an 8 mile run but I just did a very short WU and CD so total length was around 5miles. Last weekend was meant to be 16 but I did 13, I think this weekend is 12 but I am not doing that, will do 8-10
|
|
Apr 2008
7:00pm, 3 Apr 2008
171 posts
|
IanRunner
Hellen, thats good, recovery runs dont have to be good its far more important your fast ones are.
I think i'll be following P&D until the last week. I dont like to run the day before the race, cant see the point in it, would rather be fully recovered. I'll be taking at least two days of rest before the race itself. I havent looked that carefully at the rest of the taper so not sure what else I'll change or leave in.
Did 17 miles today. Average heart rate 72%. Pace:8.36/mile
Quite pleased with it as I had just done intervals yesterday and the course was a bit more hilly than I normally do. Last time I did 17 miles on a flatter course and same heart rate it worked out at 9.00/mile so a bit of improvement too.
|
|
Apr 2008
8:45am, 4 Apr 2008
3,130 posts
|
hellen
well done Ian, thats a big improvement.
next week there are 22 mile + M in the schedule, no way will I be doing that!!!
Will do clubrun in slow group on tues so that will be 5 miles, may try to sneak a few strides into that run, perhaps at the end. Thur I will run on my own, abot 3 or 4 as that is what I have done in the past, prob do 2 of those at MP. May do a couple of mile on mon, wed or fri but prob wont
|
|
Apr 2008
12:06am, 5 Apr 2008
172 posts
|
IanRunner
Thanks hellen.
Your taper sounds good. You should be at full throttle for the FLM after that. Not sure how mines going to go but will have at least the Friday and Saturday off before the race.
|
