Andi I just read the map wrong with 3 miles to go.....
Hope you all enjoyed the long weekend! Glorious sunshine here today - pity it wasn't about yesterday.
I've started to notice some improvements - middle of last week I noticed that I had to move my legs a bit faster to keep my HR up. Thought it was a fluke but it's continued. I think the magic is starting to happen
I don't have anywhere to do a 2400m test so I'm just going to use my 10miler every 4 weeks as a benchmark. On Saturday, AHR was 148 and mile splits as follows:
9.50 (downhill and eager!), 10.28,10.52, 11.02, 10.56,11.02, 10.58, 11.00, 11.06, 10.53.
Pretty steady so I'm happy with that. Averaged 10.32 this morning so definitely getting there. I'm going to start with one shorter 80% run a week now so I'm hoping that things will continue to get better! I'll post my times in 4 weeks for a comparison.
spen, I struggle to run let alone map read at the same time so would get well lost!
rr, gales and storms here all weekend but cleared up nicely today. Glad to hear Hadding is working for you already Am sure I read no need to do a 2400 test till your running 50+ miles a week? but like you I try to do one run a month at pace though still wayfully slow. Nice splits btw and if you were not so eager and mile #1 was in the 10:50 area you may have been even faster?
Day 2 of Marathon Training here and was hills, probably not the right way to do things but went to my Nemisis, about 1/2 mile uphill and lots of it 14%. Sort of morphing HADD and Hal Higdon I jogged from the car down the hill and decided when I hit 80% I'd walk/jog back down till I got to 70% then start back up again repeating till I'd covered 1.5 miles.
Just before I went out my footpod arrived and five minutes later it was paired with the 910xt and on my shoe, 5k average cadence was 73 but this involved plenty of walking, the uphill sections all came out at 83 so hopefully not much work to get to the 'magical' 90 (or 180 steps pm). Am pretty sure the footpod is going to help me 'manage' hills as I was keeping an eye on it and shortening my stride to keep the cadence up whilst monitoring my HR - multitasking is not my forte mind
the cadence stuff sounds complicated, Andi spen: well done on completing 50 miles plus 3 RR: good news on the improvement. I have sort of given up on the 2400m test as well. As long as you see your pace / HR ratio improve on normal runs that's good enough methinks. You will see massive improvements with the introduction of 80% runs. It's those and a long run that really boost the aerobic capacity. BeDe: that sounds really scary ! Recover well.
BeDe, tough luck! Keep us informed of progress. We'll have you hadding again before you can say magnificent mitochondrial development.
Chick, bang on!
Spen, you are a mileage monster. Methinks 50 just wasn't far enough for you
Chickadee, not really complex and monitoring/altering cadence takes my mind off running I like the idea of maintaining cadence uphill and reducing stride length and using the same energy (though that is not easy as I found out today).
Spen, congrats on the race! Can't really imagine running that far. You're my idol.
So I'm currently in the Mts in Italy for a meeting. Talk about some hill work. Been cool to mix it up a bit though. Today I ran/walked a trail to a neighboring town, then ran up, up, and up some more to some awesome views. A person could get seriously strong running hills like these all the time. Can't wait to get home and fly on some relatively flat ground.
Spen - great run - 50 miles (are you serious??? or just mad)
Brian - thx - t'was scary, I'm improving slowly - no running for goodness knows how long, may have to do some cycle work when the brace comes off.
VT - jealous .
VT, you probably need more than a week on those hills to gain any lasting benefit but yes those legs will cover more gorund when you back
First week of Marathon Training and yesterdays run should have been recovery but the rain and wind was biting I just ran hard to get it over with so today I planned on going for recovery again and just had 1 screen on my watch (HR, AHR, %HR & %AHR). Drove to a flatish spot and ran 4 miles trying to keep %HR below 70% and all was fine until the 4th mile when it increased to 72% even with a couple of walk breaks. However, when finished I found it was 5 seconds/mile faster than race pace so quite chuffed
VT, good hill training. Hopefully improving your strength. Sounds a decent spot for sightseeing too. Safe journey home.
Andi, nice low intensity stuff. Sensible recovery scheduling.
Good luck to those of you starting mara training.
I ran the first of 3 5ks on wed eve. Pleasantly surprised with 18.22. Was originally hoping to get into 17.xx territory for the first time in years. But if I can knock ~ 10s off that I'll be happy. 2 more to come on the next 2 Wednesdays.
Well done Brian!
I got another great session in yesterday...2 miles over a rocky trail (which was cool because it was totally different for me AND I didn't wreck an ankle)...then 3 miles straight up the mtn...Kept my HR around 160 and just locked in at that effort. Beautiful sights and a great challenge.
Tomorrow I'm in Pisa...will do a long run along the river and around the tower, etc...then off to Cinque Terre to hike through the 5 villages and take in the sea views.
I'd be more than 'pleasantly surprised' with an 18:22 Brian!
Sounds idyllic VT
Am glad today is my day off, it's dreich here
Tis v quiet in here at the moment, everyone ok?
Really need to work on my pace - tried for 6 miles @12min miles tonight and ended up at 11:39 though still managed 72% of WHR and the wind was gusting up to 45mph! A couple of times I had to turn round so I could breath
I've got the lurgy so a few days off
Andy - still here
2 weeks into the spine brace and every time I get driven down the road I normally run on I feel so pi***d off
Sounds hard, BeDe I did my first 80% run since the marathon. 10 miles with 9 @ 80%. Was struggling with massive gusts so pace was pretty uneven. Av. page 8:10, av. HR 145. Not too bad. Couple more weeks down the line and I should be where I was pre marathon. Always takes me ages to recover
Still haven't run since the disasterous parkrun on 6th April ... things have improved over the past couple of weeks, so I may try a test run at the weekend (surely 6 weeks is enough!).
Dr Dan - my sympathies.
It's the foot as i remember??
BeDe hope you have a speedy recovery.
Dr Dan desperate times calls for desperate measures.
Spen your doing the only thing you can, that's rest.
And hi to all the rest of you
Tewksbury half this Sunday.
Really looking forward to it as its flatter than the Worcester half I ran and had a PB of 7 mins in a time of 1.38.48 five weeks ago
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