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Jan 2008
10:27pm, 3 Jan 2008
485 posts
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CanaryYellow
3 x sub 70% runs a week of what sort of distance?
Liking the idea of this fat burning. I have plenty to burn.
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Jan 2008
10:29pm, 3 Jan 2008
93 posts
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IanRunner
My times improved much quicker when i started training slower, than when I was running fairly fast all the time. If you put enough mileage in doing base training your pace should improve within about 4 to 6 weeks. Mine went from an average pace of 9.45/mile to about 8.30/mile with a couple of months.
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Jan 2008
10:31pm, 3 Jan 2008
2,141 posts
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Girlie
CY- agree with everyone else, Slow down to below 70 %. Iit will be horribly slow and frustrating to start with, you will end up walking, and you will want to set fire to the Garmin, but if you can stick it out for the first few weeks, it will get easier and you will feel you're moving at a decent clip again, but more importantly you won't be as knackered after a long run.
HRM training got me to and round NY in one piece and it was enjoyable, becaue I wasn't pushing as hard. (HR was sky high, but thats another story!)
Can't really judge race times, as my last race was a PW, but hopefully I will see an improvement when I'm fully fit again.
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Jan 2008
10:41pm, 3 Jan 2008
12,574 posts
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Hendo
CY - feel free to have a nose around my training and PBs and spot the difference in pace...
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Jan 2008
10:42pm, 3 Jan 2008
486 posts
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CanaryYellow
So in summary, LSR should be below 70% (my "best" is 79%) but its ok to bomb it in races? I am getting more confuddled than ever. 
How do you cope on club runs? I am out the back as it is without running even slower.
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Jan 2008
10:45pm, 3 Jan 2008
12,575 posts
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Hendo
All runs should be below 70% CY. Only speedwork goes above 85%. Nothing in between.
treat club runs as a tempo run and go with the faster runners so you go over 85%!!
On my club runs I run with the slower runners to keep under 70% - I have little or no alpha male pride
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Jan 2008
10:50pm, 3 Jan 2008
487 posts
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CanaryYellow
Whats the aerobic/anaerobic thing about? Is that what the 70/85% thing relates to?
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Jan 2008
10:56pm, 3 Jan 2008
12 posts
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Deenzy
As well as training for the FLM I am also doing my first triathlon this year at Blenheim in April. I have read a lot on this thread plus Hadds approach and am pretty dedicated to mostly <70% HRtraining for the next few months. On my non running days I am now taking my new road bike out and doing fairly low HR sessions at about 130-140 bpm. Do you think these bike sessions will help with my marathon training and speed up the aerobic base building?
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Jan 2008
10:59pm, 3 Jan 2008
13 posts
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Deenzy
I dont know why half my post disappeared so I will try again!
As well as training for the FLM I am also doing my first triathlon this year at Blenheim in April. I have read a lot on this thread plus Hadds approach and am pretty dedicated to mostly <70% HR training for the next 3 months. On my non running days I am taking my new road bike out and am doing fairly low intensity sessions of approx 130-140 bpm training. Will these bike sessions help much with my marathon training and help to build an aerobic base quicker??
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Jan 2008
11:00pm, 3 Jan 2008
2,143 posts
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Girlie
its the less than sign- i had that problem once!
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