2013 Marathon Thread

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MG1
14/02/2013 at 18:50
Mace using the standard rate calculation it's 176. What range of heart rates should I be looking at for long runs?

Having a rest day today before long run day on Saturday .
14/02/2013 at 19:41
MG , for P&D medium and long runs I've been aiming for first half at 70-75%, second half at 75-80% which roughly equate to my PMP + 20% an PMP + 10%. After P&D I'll be going back to HADD and running mostly at 70%.

If your true max is 176 I'd say running to 144 is a bit too quick.
14/02/2013 at 20:04

Jason sounds like a good plan for your weekend long run mate, glad your getting back to feeling yourself.

Teknik well done for getting most of your run done hope your feeling better soon.

Second run done which was to be easy/steady but felt good so mixed it up a bit

14/02/2013 at 20:19

Jason - Good run today, and i like your well thought out plan for Sunday!

Tek - Take it easy man! The streak might be important to you. but i imagine being fit would be ahead of that!

NP - Nice run

Stewart - Good running, looking good for a sub 2 half next month

----------

5.88 @ 9.19 tonight.

Bored of only doing slow running already, might have to throw in something quicker next week both to keep my interest and give me some confidence I can PB at Alloa.

And yes, I'm aware I can't stick to a plan very well...

MG1
14/02/2013 at 21:09
Mace will find out on my long run on Saturday but my run last night did include 5 hill repeats with an incline gain of 75 ft over 0.2 m so was working hard to push up the hill as fast as possible each rep .
14/02/2013 at 21:14

Totally agree with the food comments NN, it irritates me when folks pretend not to eat much when out but it is obvious that they must eat a lot at some point!!

MG1 the standard HR calculation does not work for me, I'm no expert but I'd be running much too slowly if I used that.

Hope you feel better soon Teknik.

Nice double NP.

Sounds very sensible to leave the run til later mace!

jason that'll be precision timing with the race, a good plan!  

Stewart well done on the LT run.

I'm much the same Stuart, good intentions until I start!

An easy 4 this morning then my easy 7 this evening ended up with 5 at 7:15ish, felt very relaxed.

F

 

MG1
14/02/2013 at 21:17
Fiona C Out of interest is 220 minus your age the correct formula?

Good runs today by the way.
14/02/2013 at 21:51
MG, the formula gives me 174 at age 46 but I've had 181 in a HM and suspect its a bit higher than that, maybe as high as 185.

Good luck with the HR / long run.
14/02/2013 at 22:03
SM6 that's great running.
Fiona great double and nice splits for the second run of the day
15/02/2013 at 08:01

Man flu here so off for an extended sleep    Hopefully back on it tomorrow

MG - agree with mace - the formukae is about 15 bets too conservative for me. Everyone is different.

Good running everyone

 

15/02/2013 at 08:19
Well dark O'Clock swim very happy no pain from the shoulder or wrist this morning and did a bit extra 64x25m front crawl or you can call it a mile first time I have felt so relaxed swimming since I broke the wrist. Easy 4 or 5 miles later, enjoy your runs peeps.
15/02/2013 at 08:29

MG1 I have never done a max test but in a race HR has gone to 193 (average for a 10k is mid 180's) so I take the max as 200 for ease of calculation, I'll be 45 in May so quite a difference.

Great that the shoulder and wrist are improving NP. Around the 5 for me later too.

AGF hope you feel better soon.

F

15/02/2013 at 10:03

Quick cycle & gym session before bed this morning. Hopefully I'll wake up in the mood to go for a short run this evening

15/02/2013 at 10:08

Tek, you're right to cut the run short hope your feeling better today

Jason, glad the legs are starting to feel better, good luck with the 20 on Sunday

MG1, yeah only way to find it is to do a max HR test or as Fiona has done deduce it from a recent race, I've had my HR as high as 188, currently I'm using 190 but suspect it's higher.

SM6, it's not going to be easy but I'm forever hopeful for a sub 2hrs, good steady run tonight what are you hoping for at Alloa?

Fiona, good doubles again and pacy too, well done, how are the niggles, hopefully a distant memory

AGF, hope you're feeling better today

NP, another good swim and it's great to hear that it is pain free, enjoy the easy 5 later

With my son being hospitalised, nothing too serious just getting some IV anti-biotics for a chronic bone infection, I decided to leave the car up there and run down to JS, it was my 11 mile MLR with 2.6m to the sports centre, 5.5m with JS and a 3 mile run back to pick up the car, average pace just below 11mm @147(77%), the legs were feel tired after the previous night's LT session but I suppose that's to be expected.  Rest day today, may go to the gym after visiting the lad.

15/02/2013 at 13:21

mace hope you got out in the end

jason nice double yesterday. Lol at "man or mace"

HM never mind - sunny again today ?

MG you need to do a proper max HR test - the formula is just an average, and deviations are wide - mine is 212.  Either do 5 fast hill repeats (you'll probably peak at 3 or 4), or do a treddie 800m flat out, 2 mins rest, then 400m at a faster pace.  You'll hit your max somewhere on the 400m...

NP nice running y'day - glad the wrist and shoulder are on the mend

AGF hope you're feeling better

Fiona enjoy the 5m later today

Stuart nice cross training. Hope you get to run later.

Stewart sorry to hear about your son - hope they do the trick.  Well done on the 11 miler.

---

Thanks all - much better this morning - only a 4m recovery bimble but happy with 8.59mm at 68%max.  I've got to lead the club run tomorrow, so I think i'll be preaching the merits of running slowly...

15/02/2013 at 13:43

I also find the standard calculation for heart rate way out, about 10 beats too low at 176 compared to my 187, I took my max froma very hilly 6 mile race , I ran it as hard as I could to find max heart rate and nearly threw up  and passed out at the top of one hill !! so I took my reading from that !

And the same Mace here, using heart rate  for the MLRs , which for me starts at 9.30s and finishing at 8.40s-8.50s which ties in with pace they suggest for 3.30 marathon, so fingers crossed !!

SC hope you son is ok, how old is he ?

Ran in my new Saucony Kinvaras last night , omg!! I had no idea just how heavy the old asics 2160s were, I had been running in that series for yonks as they do suit me, but after a discussion on the P&D thread I was advised to try something lighter (I will give anything a go at my age to try and improve my times) I hope they withstand the high mileage, I think I  will wear them for the shorter runs and build up as it feels like running in slippers and I am terrified there isnt enough support etc but the reviews are good and they should withstand racing a marathon !!

Just worked out my last non running day was 19 days ago !! oooops think I am due a rest day so nothing for me today, then east 5 tomorrow. 10 mile race Sunday .

Edited: 15/02/2013 at 13:48
15/02/2013 at 14:35

Tek, a good recovery run, that's mid 80's for me at that pace

NN, my son is 19, he has been suffering from chronic osteomylitis since he was 10, not good but better than the initial diagnosis of Ewings sarcoma, it's probably something he will have to live with as they've never got to the cause of the infection.  glad you're liking the new trainers, now rest up and good luck with the race

 

15/02/2013 at 14:41

SC ..19 !! same as my youngest, that initial diagnosis  must have been a pretty damn tough time for you. Its hard to imagine as a parent going through something like that 

Still a tough condition for a lad to deal with. Hope he is ok

Edited: 15/02/2013 at 14:42
15/02/2013 at 17:08

MG1, I would advise you to completely ignore the 220-Age formula. It's wildly inaccurate for many/most people. My formula MaxHR is 175, but I easily get to 185 doing intervals, or on a tough tempo run. These are not max efforts, and I think (but admit I don't know for sure, having not done a proper test) that my max is over 190.

15/02/2013 at 18:16

Stewart I hope the antibiotics do their job and your son is home soon. Well done on the running last night, must have been a thought to run up to Raigmore when everyone else heading home! The niggly knee (and today hip flexor) is still there but as long as I keep at the foam roller and just back off if it gets worse I think it'll be manageable.

Good to hear you are feeling better Teknik and no time better than now to get them to run slowly!

NN how do Kinvaras compare to Fastwitch? I use these for any races and do my marathons in them and so far so good. I also use the Fastwitches for all treadmill running but still use Kayanos or Brooks Adrenelines for all other runs.

An easy 5 for me today, much the same tomorrow then a half on Sunday. Hope to get somewhere close to my old PB (1:32:51) but still got 9 weeks to improve if it all goes horribly wrong!  

F

 

 

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