Patience will probably be more needed next week - didn't need patience this week - a crutch would have been more necessary as running was not within the realms of possibility! Thankfully I think things are turning the corner today - much less discomfort generally. Won't be running over the weekend so we'll see how things go - maybe try a brisk walk on Monday or something and see how that goes.
C75 - your advice to Rodney applies to me as well....I seem to struggle running much slower than about 7:45 but I'm worried that at that rate I'm just asking for trouble (like what I'm in at the minute with the groin!).
A wise man once said to me... "You have to learn to run slow before you can learn to run fast". It holds very true to be honest. The slow running enhances your fitness levels significantly which will help you no end in races.
The pace most of your running is done at is insignificant and it should be the effort level you're conscious off rather than the pace. Easy / general running = low effort levels. The faster you do it the less beneficial it's likely to be.It is easy to say this but the benefits you will see from this kind of approach would be massive.
Good running by C75 last night. Mags was again at parkrun this morning and seems to be everywhere...
(Horrible stomach bug this week but hopefully back tomorrow. Fitness isn't bad so hopefully just a blip)
A question about heart rate percentages.
I read that heart rate values between 70% and 80% of maximum are optimal for aerobic conditioning.
However, I am confused by the correct way to calculate these percentages. If I calculate it as a true percentage of my maximum, then the figures are 121 to 138 beats per/min but if i use another calculation using my working heart rate( i.e the figure between resting heart rate and maximum heart rate) then the percentages are higher, 135 to 147.
Which calculation is best to use?
Leek 70% working (plus resting). (That book c75 recommends ie very good.) It's
My last post kept messing up. Hope your running is going better leek and you've your op etc sorted..
The book above is really good.
(Last post kept messing up for some reason)
Just ordered the book. Will give it a go after Dervock. Did 16.25 miles this morning and averaged 7.53 pace. Heart rate was all below 70% but might need to do a test run and recalculate my max. There is a nice climb in Portglenone Forest which should do the trick. Got just over 51miles this week.
Op sorted 4 weeks ago, now back to easy running.
Good to hear Leek. Hope the recovery goes well for you.
Just over 9 miles this morning over part of the Dervock course. Damp morning but very clammy I had to dum my coat after half a mile. Still struggling after that last virus as I have nothing in the legs going up the hills.
430 entries for Dervock 123 in Marathon, 215 in Half and 92 in the 10K so shaping up to be a good days racing.
I too am also guilty of running long runs too fast so previous posts have given me food for thought. As a conseqence I ran 11.3mls on sat morn at 30 secs a mile slower than I normally would - so keen to try and discipline myself to these slower long runs to see if it brings improvements.Currently up with the caravan in Ballycastle in the p***ing rain (must be mad!) waiting for a gap in both family activities and rain showers so I can get out for a gallop. Haven't been up here in years - anyone know of any good routes? Here for another few days....
Have a look on ballycastle runners web-site ricky. I'm not sure how much there is in the way of trails up there but there's not that much traffic on a lot of the roads out of the town so should be a few good routes.
Good little site Tommy - some routes on it too so was a great help and a great starting point for my run - Went out this morning for a gentle holiday stylee run. Boy was I wrong - incredibly hilly run with long ascents of over a mile at a time on mixed route of road & trail. Went slightly wrong on my route somewhere and ended up in Ballypatrick forest for a mile or two long jumping muddy puddles and running 6.3 miles instead of 5! So a planned easy run turned into a tough hill session but was incredibly enjoyable nonetheless. Respect to the Ballycastle Runners - no option but to run hills!Thanks for link C75 - will have a read later.
Hey folks, I've been missing from here for a while. Have been really inconsistent with training, sometimes training for a week then having a week off. So much so that I'm doing exactly what Cavehill75 posted, and attempting to train with HR in mind.
I've never heard of the 180 formula, strangely enough it works out exactly the same as my calculated Z2 HR. 180 formula says I should be below 149BPM, My Z2 upper limit is 150BPM. It feels so so very slow and is more of mental challenge than anything else. I'm almost embarrased to post how slowly I'm running, but I realise that isn't what the training is about!
I've started back after a holiday this week, but before I left I'd managed to bring the average down by 30secs/mile in just 3 weeks. So it definitely works. Good luck to any that try it. I'm definitely spending a lot more time running, even if the mileage per week doesn't show it.
Did a marathon pace run today of 8.7miles. Picked a route with as much downhill as uphill but nothing too hilly. Averaged 7.09 pace and felt strong. The mile splits were 1,3,5,7 at 6.55 - 7.05pace and miles 2,4,6,8 at 7.12-7.18pace. Got caught out in 2 really heavy downpours but still enjoyed the run. Rest day tomorrow and then 6miles on Friday and 10 on Saturday. Just 2 easy runs next week. Monday and Wednesday and then rest Thursday and Friday and marathon on the Saturday.
C75, that link was interesting reading. My book should arrive early next week and I will have to discipline myself to give it an honest try.
Good to hear from you again Jonny.
For any interested Lidl are doing heart rate monitors for £13.99! I'm guessing you get what you pay for, but maybe they're OK at that price?
It was good to see the report on Kennedy Kane McArthur on the news last night. I'm in for the half. Well, it looks as if Dervock willl be the centre of the running Universe that weekend so I couln't miss it .
That was a cracker programme 'Born to Run' on the Kenyan athletes. They run so gracefully. It was interesting that it was the laid back attitude of the Irish coach which seened to work for them.
I must get some batteries now for the chest strap and give this HRM training a go too. I know that it plays a large part of Ironman training and definitely works for that. TG/C75, do you alsol do tempos, intervals and sprints during the weeks that you do this endurance training, or is it all heart rate training?
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