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
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...
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.
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
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.
Quick cycle & gym session before bed this morning. Hopefully I'll wake up in the mood to go for a short run this evening
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.
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...
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 .
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
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
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.
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!
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |