Im about to start introducing another 80% run. This should be fun esp as I am doing back to back long runs. All my other runs are below 68% so are recovery running really.
Andi, you need to login to Pof10 to get age cat filter
txs Brian and just saw that, just scan read it last time.
Spen, be careful. Thats a tough week.
Banked another 9 miles - HR was too high i'm afraid but i'll keep trying. Average HR was 141 which is 76 % max if I got my max right that is... Pace was 13:50 min/mile average
spen, let us know how you get on my MP has me doing 6 miles at MP Sat and a 13 mile LSR on Sunday!
Khan, as you said, keep plodding on and am sure those times will start tumbling in 4-6 weeks. I think us slow(er) runners have it harder than the fast peeps cos we are out there much longer than them
I seem to remember you saying you don't walk but take tiny steps to keep your Cadence up? do you measure it cos I've just started keeping an eye on mine and trying to get to the (magical) 180 steps pm. I quite like working on same effort up hill with smaller strides but it's not as simple as that for me (yet).
Andi I have a metronome but at the paces required to keep hr at 142 I can not take small enough steps to get to 180. I'm probably closer to 160 or 170.
I know Brian. Im going to start with one at the 10 miles and the other at 6 miles and build it up.
Guys would you say I should be 100% focussed on trying to get to 70% hr runs before starting to do the fast sub lt runs? If so in your experience how long would I be doing this - does 3 months sound right in your experience?
I've been reading Maffetones book which is very similar. The more and more I think about it this base building works. I've not been doing any hills at all recently and keeping my HR pretty low. I'm now convinced that the hills have a negative effect as your HR is up and down to much and you are not sticking in the "zone" enough. I've done ultras since I've done this and I have speed walked up the hills quicker than people trying to run them. I think this is because my HR is just staying lower.
It's been busy again, by the looks of things! Everyone seems to be doing some pretty good running just now - definitely summertime in the air. I've had a bit of a personal upset and fell off the face of the planet for a couple of weeks but feeling a lot better now. Managed to keep running through it as well
Did my 10mile run today and I'm very pleased with my results! Compared to 4 weeks ago when my AHR was 148 and my splits were around the 11min/mile mark, today's went as follows, with an AHR of 143:
Mile 1:9.42, 2: 10.30, 3: 10.30, 4: 10.33, 5: 10.15, 6: 10.27, 7: 10.08 (!), 8: 10.13, 9: 10.12, 10: 10.31.
Not sure why a bit faster in the middle - I did need to pee quite urgently so maybe rushing to the bathroom I did a trail marathon last week but even during the week I've noticed that my times have been a bit better. Things are looking up
Khanivore, I know you're struggling with the notion of slow times just now but things improve pretty quickly. Your marathon time is MUCH faster than mine so I think you'll be flying once you're fully recovered!
Have a great weekend everyone!
Khan, I've just completed 4 months of mainly 70% or less but sadly didn't complete the mileage I was after. I'd suggest working on your 70% for several months and yes, maybe re-assess in 3 months and am sure you'll see a big change soon.
spen, interesting thought though were I live hills play a big role in all of my runs. I do think your right if (like) me you allow yourself to over 70% to get over the hill as my splits/bpm are all over the place even if the average WHR is sub 70%.
RR, wb your times have improved massively and I guess it's warmer now than a month ago so an even better result.
Mixed feelings from todays planned 6 miler @MP (11:16mm). I took a nasty tumble just after 5.2 miles and ended up on the floor with a badly jarred shoulder (my drinking arm as well). Removing the short break after my fall I continued on to 10k and a PB of 1:05:55. Am supposed to be doing 13miles tomorrow (have to add the extra .1 of course) and will take things easy and rather than worry about time try to run to a max of 70% WHR so plenty of walking methinks.
Andi - ouch!! Hope you're not too sore today and that your 13(.1) miles went well. Hot day for it! Well done on your PB though! Did you do that thing when you fell where you first made sure nothing was broken and then looked around to see if anyone witnessed it?!
I just had an easy 8miles this morning and really enjoyed it. I love when everything's in glorious technicolour in the sunshine. This running slow thing really allows you to enjoy running so much more.
Txs RR but sadly didn't make it out at all today, my shoulder is still sore and struggling to do basic things with it. First thing I did when I hit the floor was pause my watch A nice couple who saw my fall reversed back to me to make sure I was ok
It's always a good feeling when you have 'that' run
Am reading Heart Monitor training for the compleat idiot (their spelling not mine) and think I'll go back to 70% of WHR as a MAX not average for recovery days (though as spen suggests hills might be an issue).
This weeks running was 11 hours of running over 6 days for a total of 50 miles at an average heart rate of 141 (77% if my max hr is accurate) at an average pace of 13.2 min/mile. It's an ok start I guess but I need to slow down and keep my heart rate much lower. I am hoping it will get easier over time. I did one of my runs at 155 hr average which pushed the average up a bit. Won't be doing that again.
It was easy for me to dedicate a lot of time to running this week because the family are away. Will try to put in another 11 hour week next week but not sure where I will find the time. Might have to resort to doubles which I was hoping to avoid.
Rubbishrunner your splits are brilliant! Thanks for sharing! That is a massive improvement in only 4 weeks!
Khan, 11 hours is a good effort! Big up on the dedication. I think 140 hr for you is about right. Consistency is the key now. The advice you have been given is spot on. Reassess every 6 weeks or so.
Andi, Hope the shoulder (and other joints) are ok after your tumble.
RR, Things are starting to happen for you - nice one. Keep a lid on and don't get too carried away. The novelty value of Hadd running can be almost obsessive.
I did 2 hours yesterday in the sunshine, making 8.5 hours@68% in 6 days this week. Happy with that given I wasn't feeling 100%
Andi / Brian - my ranking (runbritain) jumped 14% for the HM after 1st year HADDing. Would be amazed if I can do that agian next year (still a llooooonnnnggg way down the rankings in V50)
Khan - just be careful you're not building up the mileage too quickly - that could also be detrimental to keeping your HR lower as not enough recovery time. That was why I asked how much you mileage you were doing a couple of pages ago. Remind me - if you were doing 25 - 30 after the Marathon then an extra 20 miles a week maybe too much too soon. I know you were up to 35-40 before but I think it needs a slower build up.
RR - great stuff - I know how you feel when the times start tumbling . Are those 10m splits at 75%?
BeDe it's a good point you make. I am listening to my body very carefully and I have absolutely no niggles, twinges or any soreness. I put it down to the slow pace. In fact I was tempted to run 7 days but I decided to enforce a 1 day break upon myself each week. I suspect I will be at about 40 miles this week as my family are back home and so getting 11 hours to run is going to be a massive challenge anyway.
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