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Aug 2017
5:29pm, 20 Aug 2017
3,093 posts
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Windsor Wool
But you are a HR guy, aren't you? Why pick an arbitrary time target when you have the stats?
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Aug 2017
6:37pm, 20 Aug 2017
2,565 posts
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larkim
Who? Me? No plans to be a slave to HR in a race, just use it to give a measure of effort in training.
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Aug 2017
9:19pm, 20 Aug 2017
3,231 posts
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BS
Gus did you taper for the half? Sometimes good races come along at the strangest of times.
For a change I didn't race a parkrun the day before a marathon, instead I jogged (24:05) around with a mate. Today I squeezed in a 3:14:50. Started well but struggled towards the end and had to dig deep for it.
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Aug 2017
9:25pm, 20 Aug 2017
3,094 posts
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Windsor Wool
Excellent running BS.
Lark - isn't that the beauty of using a HRM in training, you measure %max HR at a certain pace and then use that pace (not the HR) on the day? There will be lots of learned folks here who can tell you what %MHR or %WHR should be sustainable and hence what pace should be the target on race day. Even I used to to that!
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Aug 2017
9:39pm, 20 Aug 2017
4,681 posts
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chunkywizard
16miles with (supposed) 12 at PMP tonight. I was woeful at PMP, with the 12miles averaging 7:54/ml. The first 3 miles were around the right pace but it just slid after that. My heart rate effort for the first 3 miles was 83% MHR and I averaged 81% so pretty consistent effort through out, but I'm just too knackered to go any faster I think. Finished the week at 51miles so I don't think I'm adapted to distances yet. Still I feel like I can run much longer runs than I could before I started the plan, just not very quickly!
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Aug 2017
9:45pm, 20 Aug 2017
2,566 posts
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larkim
I think most of the HR gurus talk about training to HR to promote adaptions at maximal rates, but aren't quite as dogmatic in races. I'm a bit scattergun tbh though! A bit of pace, a bit of HR, a bit of running to feel etc. Race day will be to pace unless HR looks very dodgy.
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Aug 2017
8:46am, 21 Aug 2017
27,203 posts
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HappyG(rrr)
Well done BS. I'd take 3:14:50!
larks, thanks for the description of some of the Chester course. Really useful. And great long run there, with pace at end too.
Gus, sorry to hear Nairn (?) didn't go well. There was a guy on start line at Bathgate half yesterday describing the biblical downpour that you had a few miles in. As others have said, high HR might be carrying a virus or a bit of over training? We need more recovery as we get on in this lark, I think.
My half yesterday turned into a bit of a comedy! A lot of wrong turns meant that we did over 14 miles! Including some standing around scratching of heads and shouting across to people in bus stops if they had seen any other runners!! Never mind, I'm thinking of it as a decent training run! And to motivate myself to keep running at the end, I took it upon myself to coach the lady who had been in 2nd before the wrong turns, to get back up to 2nd and regain her place. We had to overtake about 25 people, including 4 girls to get her back up there. Made for some fun pace at the end!
The risks of small, local, village charity / WI marshalled type events!  G
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Aug 2017
8:49am, 21 Aug 2017
13,305 posts
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Fenland (Fenners) Runner
I'd sell my soul to the devil for 3:29:50
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Aug 2017
12:24pm, 21 Aug 2017
2,572 posts
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larkim
In the 35-55 mile P&D, 12 week plan, this week is the first with VO2 max intervals in it. The description of the intervals in P&D (and associated rest period) I'm fine with. But what sort of intensity should the remaining miles be, and how are those recommended to sit around the intervals.
e.g. the P&D description is - 10mi w/ 5 x 1000m @ 5K race pace; jog 50%-90% interval time in between.
I'm thinking that this then should be something like 4 miles @ 8m30s, 5 miles of the intervals (1000m interval at speed, 600m at jog recovery) and 1 mile @ 8m30s ish would seem appropriate? Or perhaps 3 miles warm up and 2 miles cooldown would be better balanced?
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Aug 2017
12:32pm, 21 Aug 2017
11,685 posts
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Bazoaxe
Gus, that's not like you, hopefully a one off
larks ,good going. And I agree, last 10 at Chester is of an u[ward nature although I would term it undulating and nothing to worry about until Sandy Lane c24 miles when you do have to have something in the tank (whether that be time or energy)
FR - its there if you really want it.....
HG - frustrating about the west Lothian half, the course if still the same had that potential when I ran it as I lost sight of HT and Smout ahead of me and no one close behind me and so it became a bit of guesswork and hoping I was right
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