LS21 - Beachy Head was two years ago! In between injuries I did manage a few months' racing last year and squeezed in a 5 mile victory and a HM pb but never quite got back into [real] pb shape, so hopefully will get back there this time round. According to my cunning recovery plan my next marathon won't be until VLM 2013 by which time I won't have run 26.2 miles in three and a half years.
Brian - I never really reached my potential with cycling but did manage to bag the "schoolboy of the year" title at the track league I'm gonna race next year. (Back in 1988.) I've got ambitions of getting my name in Cycling Weekly again to see if they can spell it right this time!
I don't see any swimming pix though!
After a sprint tri earlier this year, I have plans to have a go at the Olypmpic distance in 2012, so some time swimming and cycling isn't bad. However, tri is just a bit of fun ... I'm a rubbish swimmer and nothign more than a bike-commuter, so really I need to get back to running asap.
LS21 wrote (see)
Indeed! So m advice to Dan is to run really fast for 2 weeks and really, REALLY injure yourself. Then by next Autumn you'll be setting PBs every week!
Okay, good advice ... I'm off for a session right now!
Dr.Dan wrote (see)
Great pic! I don't see any swimming pix though!
This is about as close as I get to swimming these days. Check out the cycling tan!
Great pics Phil!
That reminds me too - I've not listened to Kraftwerk's 'Tour de France' for a while. Or 'Club Tropicana' by Wham! either....
Heard Barbie Girl on the radio the other morning
Anyway that reminds me too - Tenerife on Friday.... yeeeeeeeesss!
Brian - good stuff. I'm off to Lanzarote for a long weekend in December for the "work Christmas do". Apparently it was cheaper for four of us to fly there than 3 of my [Dutch - ed.] colleagues to fly to London. Fair enough!
LS21 - Good to set the benchmark. I should probably do the same when I've got a few miles back in my legs...
I think the main thing I'll be using this for is the discipline of sticking to lower heart rates than I'm used to (at least initially) as a way of building the legs back into running shape. I've swapped notes with BR about how my 'easy pace' may not be quite easy enough, as the heart and lungs are strong but the (running) legs possibly lagging behind. Especially at the moment, my aerobic system is pretty well honed, but my running muscles have been asleep for quite some time. I know when I tried a tentative 5 mile run a few months ago (which was fine at the time but hip felt niggly the following evening) I averaged 74% maxHR for a pace of around 7:40. All very well to see a decent HR/pace ratio after such a lay-off, and breathing was fine, but perhaps the legs were trying a little too hard. I think I'm better off targetting HR around 70% max initially, and accept whatever pace that comes out at. Then once I've managed a few weeks of niggle-free running and I'm getting back towards the 45 - 50 mpw area I can start pushing it into zones 2,3, etc. Thoughts/comments?
JohnnyBike wrote (see)
Tough luck Dr D. I assume it was the Abbey Dash you were targeting.
Yep, Abbey Dash. Got my sub-40 there last year and was hoping for better this time. Oh well.
LS21 ... nice Hadd-testing ... what is your maxHR? By the way, is the nickname anything to do with Otley?
Phil, My thoughts are that 65-70% is ideal for the lower intensity workouts. In your case this will probably be in the region of 8 - 8.30 m/miling, and as such will feel pretty pedestrian. But 4-6weeks of this type of intensity will freshen you up mentally and physically, and leave you champing at the bit for the higher zones. Once you begin to run in this zone, there is little or no impact on the legs and therefore this leaves the door open to run durations of 70mins upwards. So the mileage does build-up to a reasonable level even though you are running slowly.
LS21, X-post. And you've hit the nail on the head.
I do something similar with my garmin - a watered-down version if you like. The screen I use has current HR, lap avg HR, Time and distance. So if I can be bothered, I use the time and distance to calc my pace.
We so, so get hung up on pace and miles (I'm as guilty as anyone). It's benchmarking all the time. How does this month compare to last month / this month last year etc?
Cheers guys. Actually, thinking back to when I first started running regularly (way back in, ooh, 2006!) I was very much into HR training, and at the time I was using a lower estimate of max HR (about high 180s based on a hill test, as opposed to 200+ which I've since seen at the end of races.) So it's not like I haven't run at 135-140 bpm before, as opposed to 145-150 which I later got used to.
LS21 - Think I'll be doing exactly the same thing with my Garmin. During previous injury come-backs my tactic has been to leave the Garmin at home completely and run according to PE, but if I'm brutally honest that probably meant running a little slower than when fully fit, but at a slightly higher heart rate than recommended...
Discipline. Focus. Patience.
LS21, It's liberating to rediscover the reason we love to run. Suck it up.
I had my usual 60 mins walk into work. Average pace 15:00m/m. Didn't measure HR but it probably dropped off a few beats when I stopped to get a pesky stone out of my shoe.
(35 - 40 miles of walking to and from work each week is probably helping with the weight loss as much as the home made soups!)
LS21 ... so my maxHR is 178 bpm, which is pretty close to yours. It would be interesting for me to try the Hadd test for comparison - I haven't ever done one despite sticking to the training plan itself. I just never got around to it ... I had planned to run mine at 130, 140, 145, 155 and 165 bpm, based on rounding the %maxHR derived from Joe. Do you have any recent race times to compare with your current stats?
During marathon training I managed my early morning 20+ mile runs at 123/124 bpm at 9/m and got my subLT 10M sessions at 145 bpm to average 7:15/m. I never got to the stage where I increased the sub-LT HR to 147/148 bpm ... I was just about there but races got in the way..
PhilPub wrote (see)
I had my usual 60 mins walk into work. Average pace 15:00m/m. Didn't measure HR but it probably dropped off a few beats when I stopped to get a pesky stone out of my shoe. (35 - 40 miles of walking to and from work each week is probably helping with the weight loss as much as the home made soups!)
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