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Apr 2007
11:54pm, 29 Apr 2007
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Ar$e kick on its way via fmail TCML
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Apr 2007
6:26am, 30 Apr 2007
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Lumsdoni
Road to recovery continues. 4 miles today, cos I wanted to - not because RW or Hal said so - fantastic. Planned 6 but felt a bit too much like hard work after 3 so cut it. 68%, 9:10 pace.
Now to regainthe fitness lost from last weeks spectacular swan dive off the wagon 
Sun was rising as well, forgotton what it wa slike to run in the light!
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Apr 2007
8:40am, 30 Apr 2007
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Big Al Widepants
Great to see you back Lums
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Apr 2007
8:46am, 30 Apr 2007
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hellen
not sure how recovery is going, foudn myself doing a hardish session yesterday, legs tierd for last mile. Here are some recent stats....
2 weeks before FLM, 7miles 8.22/mile 83% WHR
1st 7 miles of FLM 10.30/mile 84% WHR
yesterday (also quite hot when I ran) 7 miles 9.05/mile 84% WHR
Interesting how the paces differ so much for the same HR.
Yesterday was quite hot yet my pace was so much faster than FLM so am thinking that it was not just the heat which affected my HR last week but nerves/stress/ being very worked up
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Apr 2007
8:50am, 30 Apr 2007
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Hellen, very likely to be a combination of things like you say that sent your HR up and kept it there. It's still early days for you since FLM, steady low HR runs would be more beneficial...
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Apr 2007
9:26am, 30 Apr 2007
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hellen
yes i know Ian but I had doen 3 shorter easy runs earlier in the week and was gettiing fed up with havng to walk to keep my HR down so decided to go for a brisk run and not think about HR, jsut see how it comes out.
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Apr 2007
9:29am, 30 Apr 2007
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hellen
lums, thats a very good recovery pace, is that better than before FLM?
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Apr 2007
9:55am, 30 Apr 2007
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Lumsdoni
Hellen,
The more I analyse stuff the more interesting it gets in terms of HR training as it shows just how different things can be. My four most recent runs fo 4 miles - all on the same course, at same time of day, were - most recent first
9:10 - 68%
9:25 - 71%
9:43 - 68%
However going another 3 weeks back and I find - a 9 miler at 72% and 9:13, and a 6 miler at 71% and 9:15. So you could say the pace is coming down, but it can fluctuate wildly. If I go back to Jan / Feb though when I started HR the times were always tending towards the high 9s or low 10s for 70%. Personally I don't think I have seen a huge improvement yet, but I would say the faster times are becoming more of a norm - as opposed to a blip.
Then again in Jan I did a 14miler at 69% at 9:25 pace. Looking at Fetch Monthly logs though, and I have MAINLY done 70% runs as you know.
Feb - 136 miles - avge 9:44
Mar - 104 miles - avge 9:46
Apr - 114 miles - avge 9:25 over that many miles I reckon that average is fairly telling.Especially at 26.2 of them were done at 10:06 pace!
I don't intend on starting hard sessions for another week, and then I intend to be as strict as possible and really push on them as I will be looking at my 5k time next. Any suggestions no a weekly plan for 5k season would be welcome!
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Apr 2007
10:03am, 30 Apr 2007
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Oh, sorry Hellen, didn't mean to sound like that. Good work :-). It is intersteing to see what a difference a hard day can do to teh HR though. Yesterday my 70% run resulted in 8:45 pace which is 30 seconds slower than normal - this is after Hawkshead on Saturday - erm, it was challenging to say teh least - they don't call it the coffin trail for nowt
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Apr 2007
10:04am, 30 Apr 2007
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hellen
What I find lums is that on my longer runs if I took say the first 3 miles then they woudl be a lower HR than the last part for the same pace because it usually takes me a couple of miles to get to the HR I will be working at so I dont like to compare a HR and pace of a 3 mile run with that of a 7 mile run as it is unrealistic. That is why I quoted the stats for the first 7 miles of FLM!
I suppose now is the time to admit (close your ears elbee) that I have just entered edinburgh marathon which is in 4 weeks. I felt that I really wanted to have a stab at a decent time on the back of my training. any advise woudl be welcome. One of my friends has jsut done 4.18 in the shakespeare marathon, that is the time I was expecting. we often run together and I am usually jsut ahead of him in races. In the ashby 20 we ran together until I stopped to pee. he finished a few seconds ahead of me in the first aid tent totally wiped out. I finished strong (ish) so would have expected us to do about the same marathon time.
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