Is two weeks enough?
OK. I've slept on it and started to look back on my history. I've included some plots of a few runs. There are others that you can probably see, not all of them are private. Something has got corrupted previous to December and my plots aren't showing. Have mailled Garmin to see what's wrong.
It's interesting how this thread has developed and maybe I should be looking at my HR plots a bit closer in future. Cheers.
Badly Drawn Bloke wrote (see)
How are you calculating your HR percentages? They sound too high to me.
Sorry I missed this. 18 months ago I did a MAX test which took it up to 182, then in the closing stages of a race last year I got it up to 187. So I'm using that. My RHR is 60. I'm 43 in May.
Had to delete all my runs and uploaded them again so links above don't work.
Have entered the Baldock Beast on Sunday. I'll run the first half hard and see if I fall over on the way back.
Tim, the bit that jumps out from your 2011 racing is that you've done 4 halfs and a marathon, yet all the halfs have been in the 2hour domain (ignoring the one you got excited in)
Presuming that you didn't do all 4 halfs within say 6 weeks, and that they were scattered over the year, then i would have thought you'd start to see that 2hour time rapidly fall, off a moderate 20-25miles a week training.
Looks like you're in a plateau, which can often be down to training too fast. It's the mantra that sounds wrong, but actually works out "train slower to race faster!"
Hi again Tim.
Your resting HR sounds high. When are you taking it? Sorry to focus on the HR figures but it's important to get max and min right to work out the rest. Looking at the figures you've given, you should be doing your long slow runs at around 136 which is 70% working heart rate (max-min, x 70% + min), maybe even a bit slower, so you're doing your slow running way too fast.
Stevie is right in that you need to do more slow stuff.
how is going
and everyone esle- how u all doing
Hi again Tim.Your resting HR sounds high. When are you taking it? Sorry to focus on the HR figures but it's important to get max and min right to work out the rest. Looking at the figures you've given, you should be doing your long slow runs at around 136 which is 70% working heart rate (max-min, x 70% + min), maybe even a bit slower, so you're doing your slow running way too fast.Stevie is right in that you need to do more slow stuff.
OK I thought I had all the zones worked out last year and what you're telling me is that I've done a years worth of training in the wrong zones.
So I went out tonight and as I've got a race on Sunday just took it easy and decided to see what HRs I got for various paces on the flat after warming up.
150bpm - 10min/mile
140bpm - 12:45min/mile
130bpm - fast walk - 15min/mile
So something is seriously wrong there? Indeed -> ((187-60)*0.7) + 60 = 148.9! NOT 136!
So running at 150bpm might be at the top end but this is average over 2hours bearing in mind flat and down hill it will drop down to around 140-145 and I don't think pushing it up a steep hill is going to do too much harm.
Now I'm going to make a massive leap here and say that I should be able to run a half mara at just below 90% WHR -> ((187-60)*0.90) + 60 = 174 bp. Which bears up well in that my average was 170 for a hilly half.
I strongly believe that it's not my long slow runs that are too fast (10:30 min/mile), it's my tempo runs and races (9 min/mile) that I'm not pushing hard enough.
micknphil-marathonlads.com wrote (see)
Timhow is goingand everyone esle- how u all doing
I'm doing well.
Getting bogged down in trying to get a faster time instead of enjoying the scenery. I though that once I had the 2hour cracked I'd relax a bit and hopefully I probably will once I can do it consistently and I'm not out running in the dark after work.
How are you?
Tim - apologies for my poor maths; I had worked out 60% whr. I look at racing halfs at around 80% rising to 85% but I probably don't push hard enough. 90% sounds very high, that's more like 10k pace but try it and see how you get on.
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