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Apr 2009
8:23pm, 6 Apr 2009
1,673 posts
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Shin-Twigs
thankyou!
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Apr 2009
8:24pm, 6 Apr 2009
18,572 posts
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Gradually as you get fitter you will become much more aerobically efficient which will have the rather pleasant side effect of you being able to maintain a much faster pace for a given effort level (beats of the heart).
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Apr 2009
8:25pm, 6 Apr 2009
1,674 posts
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Shin-Twigs
thanks again!
will have a read up and give it a bash
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Apr 2009
10:32pm, 6 Apr 2009
168 posts
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BanjoBax
Chirunner - just to back up what Ian said, believe you train to HR but run to pace in a race as get elevated HR in race. Many years ago I ran a race to the HRM and was at least a minute a mile slower than I should have been - lesson learnt 
Have been lurking here a while, thanks for motivating me to look at this stuff again
Recently replaced my old broke HRM, am trying to add HR training on top of using POSE as an overweight returner to running. Am just about managing to keep a Run/walk in the 60-70% working HR zone, seems to combine great with focussing on technique.
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Apr 2009
10:19am, 7 Apr 2009
156 posts
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sallykate
Sooo I am back for a wee while having run two halves in two weeks. Now I'm going to do some HR stuff for three months.
Aiming for 25 miles a week which will be:
1 10 miler
1 7 miler
1 5 miler
1 3 miler which will probably be a bit of hillwork
That really is all I can fit in at the moment. So I hope it's enough to see some results. Do I need to ease the mileage down a bit every 4 weeks -- do a couple of 5 milers instead of the 10 & 7? Will probaly be at 11.30-12 min miles at the beginning.
BTW I did PB (just) in both my halves off the back of no speedwork whatsoever, and I felt a lot better in both of them than I ever have done before, so I think my HR work earlier this year paid off. The idea is that I'll do three slow months before more HM training, where I'll introduce some speedwork too.
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Apr 2009
10:30pm, 7 Apr 2009
69 posts
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DrDan
Back to HM training after the two races last week ... 140bpm is my 70% wHR.
7 miles, 61:39, 135bpm avHR, 8:48 miles/min ... pretty pleased with the pace at 135 bpm!
SPLITS:
(1) 1 mile, downhill, 8:09 m.m, 130bpm;
(2) 1.5 miles, flat canal towpath, 8:21 m.m, 134bpm;
(3) 1 mile, flat, 8:38 m/m, 136bpm;
(4) 2 miles, uphill, 9:39 m/m, 135 bpm;
(5) 1.5 miles, 8:42 m/m, 137 bpm.
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Apr 2009
2:10pm, 8 Apr 2009
913 posts
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Nellers
Right then, folks. I'm knocking off early tonight to get out and do a max HR test in the light while the weather is OK.
The plan is to do a mile or 2 steady to warm up. That will get me to the bottom of London Hill (if anyone knows Rayleigh). I then plan on doing an uphill sprint of about 250 metres, and jogging back down. I'm going to repeat that at least 5 times, or as many times as I can keep going before I puke.
After this I'll make it home as a slow recovery run.
Those of you who know about these things: Does that soud like a workable plan? Am I missing anything? Any tips? Any warnings?
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Apr 2009
2:14pm, 8 Apr 2009
2,345 posts
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Big Al Widepants
Tip: Flat out on the reps
Warning; Chunder city
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Apr 2009
2:16pm, 8 Apr 2009
858 posts
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Cavehill75
Sounds good.
Run til you're legs are on fire, you feel like lead, and you're on the edge of Mount Vomitus.
Oh yeah. And check your HR before hurling.
LOL.
Best of luck.
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Apr 2009
2:17pm, 8 Apr 2009
1,039 posts
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paul the builder
Yep, run as hard as you can. Don't make the jog down too easy either.
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