forty_44 wrote (see)
That's really put the cat amongst the pigeons with my bike plans then... My off road would have been canal paths, bit of woodland etc, and then I was planning to pur slicker tyres on it for road use to reduce the drag. What make and model is yours Dan?
I had exactly the same plan ... it didn't work out though and so I don't go off road (even the canal two-path is no pleasant). I got a Revolution Cross (Edinburgh Cycle Co-Op) ... eventually swapped the 32 knobblies for 28 slicks and just stay on tarmac now. A hydrid is a better option for on-road/off-road ... but it won't be too good for racing. The best option is a road bike for the roads and a mountain bike for trails/canal towpaths.
Dr.Dan... I reckon I'm in 19:30 5k shape at the moment... what do you mean by 5k pace + 3 minutes ?
Take my 5k pace in mins/mile and add 3 to it ? Or take my 5k time and add 3 to it ?
5k pace in mins/mile and add 3 to it ... so 6:16+3 ... about 9:15/m, or 5:45/km in your language. That might feel a bit more comfortable than 9:40/m or 6/Km you're doing at the moment.
Dr. Dan... Thanks... I have managed 5:17/km at 148bpm over 60 minutes on the flat a few weeks back... this felt reasonable speed-wise... maybe I should just forget the HR and try my long run at about 5:20 - 5:30/km and see how I go.... might be an idea to jump into the sub-LT sessions now as well instead of plodding away during the week.... these should be well under 5:00/km.
Sounds like that may work for you ... run by pace but wear the HRM on the 5:20 - 5:30/km runs and record the avHR, so that you can monitor improvement.
Hi all, I've not been running long at all (about 4 months), after years of smoking
Anyway, quit smoking about 6 months ago so decided to get fit instead! I have only done 1 race (Great North 10k) which I managed to get round in 58.42. I think it worked out about 9.20m/mile. Nowhere near as good as you all but it's a start!
I've spent quite a few hours reading the forums and thought that HR training could help me improve.
I bought a HR monitor and set out for my 1st run. It was very hard to go so slow, I ended up doing 5 miles in about 11.25m/mile. The other worrying thing was that my HR was between 150-160 bpm (up to 80%). It was about 20 degrees though.
This run/walk was very easy and I could have easily done it all again.
Do you think my HR bpm / % is correct or have I entered the wrong numbers? I'm 28yr old
Dr.Dan - i see what you're saying but 23 seconds per mile slower seems too much ? And my drift towards the end ( between laps 4-5 ) was only 6 seconds last week but 12 seconds this week .... i'm going to rest a bit more this week and have another crack next week, hopefully refreshed with the extra day off and less mileage and with a better nights kip the night before . I'll report back next Weds/Thurs.
F1nch - i gave up the smokes about 8 years ago and can vividly remember going running for the first time in 20 years about 2 months after, having piled on the pounds. After half a mile my lungs were close to collapse. Nowadays i do most of my running slower than i did then but i'm much much fitter .....
Have you done a max test ? If not, i'd recommend you do so. If you have done one and are confident in your result, it looks to me like you need to drop to maybe 12m/m to get to 70-75% which would fit in roughly with your 10k time ( ie 9.20m/m @ 10k ~ 9.00m/m for 5k so your easy pace is around 5k pace + 3m/m = 12m/m )
A few weeks/ a month at that pace should see your pace improve for the same HR. I believe the recommendation for HADD is that you can run at 75% initially but reduce to 70% as pace improves.
Thanks for the reply Mace, I want to get out tonight and do a max test but I'm suffering from some nasty blisters on the side of both my big toes! Wondering if my Adidias Supernovas are too narrow?
My last post for a while. Based on my last visit to the sports medicine group and a flare up of the injury after some yard work, I'm out of the game for what looks to be months. The time frame seems to be 4-6 months of doing basically nothing (no heavy weights, no running or any other exercise that will strain the injury (which is basically anything you do). ANd most of the time, this rest period (with some core strengthening PT) doesn't resolve things...surgery is typically required. Tempts me to want to just get the repair but that would be a very short sited view. Will take the conservative (albiet long) road. Anyway, good luck to all as you train for fall races.
My next pain free run will be slow, feel like shit, but will be golden all the same.
Best of luck VTrunner ... things were going pretty well, so even more gutting. I spent 4 months out at the end of last year/start of this ... my advice is to hang in there ... focus on something else (more me it was swimming & cycling). Get fixed ... and enjoy the comeback.
VT - sorry to hear that, i hope you recover well and it doesn't take too long.
From memory, was it you who ended up with this after a 20m run ? Or was that another injury ? Or another person even ....
VTrunner, Gutted for you. All the best for the rehab.
VT runner . My heart goes out to you. Hope you recover well and come back stronger.welcome F1nch. Well done for kicking the nasty smoking habit. I did when I was about your age and have never looked back. It took a long time to get reasonably fit though. Managing a sub 60 10k is great and shows you have natural talent. And of course you have youth on your side . Doing a max. test on your own is extremely hard. I wonder if there was a race in the near future that you could do? Like a 5 or 10k. Much easier to get the old pump going in a race environment. Expect to feel . Good luck!
Easy week last week ending up with 10m yesterday morning, really squeezed the toothpaste @ HRav 66%
Thanks for the good wishes everyone. Picked me up just now to read them. Chickadeee...no doubt I'll be back eventually...and hopefully stronger than before. One good outcome already is that a chronically irritated joint in my foot is now pain free for the first time in 18 months. Pehaps all my parts will be healed and 100% when I begin again.
Mace, I did stress my foot after a recent 20 miler, but that subsided quickly. The adominal problem that I'm now dealing with occured on an 80% run. Just felt a slight twinge in the middle of that run...nothing to note really...was later that night when all hell broke loose. I think I got hurt by ramping up to the 80% runs too quickly. I should probably have done a single run each week for a few months...but after about a month I started doing them 2X per week. Although thinking back on it I felt strong and was improving each run. My PT said when we are setting PRs and feel super fit we are about 1 wk away from a major injury. I think I probably need a coach (to tell me when to ease off the gas). Oh well....
VT - that's very useful info and has made me stop and think about where i could be heading.
I've been slowing increasing mileage to 40 per week and eased off last week with the intention of increasing again over the next month leading up to my Half at end of September. But , like i say, your post has made me think and i'm going to stay at around 40 and get used to it. I was also toying with the idea of adding another sub-LT session ; again, i'll knock that on the head for now and stick to 1 a week.
So thanks and good luck to you.
Mace, in response to your thoughts, I am definitely going to move slower next time. Last October I ran my marathon, then developed a pretty good case of peroneal tendonitis shortly after (ran too hard, too soon)...then sprained my ankle badly...so other than doing some elliptical in late November/early december, I started running from scratch again in late december. My first two weeks were about 15-20 miles per week...then I slowly built up to doing 24 miles (wk3), ~30-40 (wks 4-17), ~40-50 (18-24) , 50-60 (25-29), 60-70 (30-35), then injury. I started the 80% runs in the last 13 weeks (all rest of my runs were 75% or less...most closer to 70). I only started doubling the 80% runs in the last 3 weeks. So it could be that the combo of running 60+ miles in a week, with two being 80%, that did me (perhaps upping the mileage and intensity all at once was too much). Thanks for asking though as I hadn't formally looked at my progression. FWIW, last year i usually ran somewhere around 40 miles per week preparing for the marathon. Before that, more like 25-30. So In less than two years I went from say 30 mile weeks to mid60s. While I felt awesome before I got hurt, i now think I was really asking for it. I read you should only add to your weekly mileage by say 10 miles per year.
Dr. Dan...am desperate to find that one aerobic activity I can do without pain. Before my flare up I was able to use a sit down (legs out in front) stationary bike that didn't seem to exacerbate things. Might try that again when this acute pain has calmed again.
Much Much Much happier with this week's sub-LT run. 9.5m (80 mins) with just under 8 @ sub-LT ( 65 mins )
Lap Miles Time Pace HR % Last wk Wk before
1 1.31 11:02 8:19 135 77 8.41 136 8:03 139
2 1.31 10:42 8:04 137 78 8:37 138 8:09 140
3 1.31 10:44 8:13 140 80 8:37 139 8:18 141
4 1.31 10:49 8:14 140 80 8:39 140 8:31 141
5 1.31 10:53 8:18 141 81 8:51 140 8:37 141
6 1.31 10:59 8:21 141 81 8:53 140 n/a
7.86 65:09 8:17 139 80 8:44 139 8:21 140
A fair improvement over last week ( crap nights sleep and due an easier week ? ) which i'll write off as a bad run and better than the week before also. Much tighter than that week, slightly quicker ave pace, slightly less ave effort and an extra 1.3m so held the pace for longer.
I have a Half Marathon at the end of September.
No race experience whatsover so the session above is all i have to go on. Over the last 2/3 months i've done 14m once, 13m a couple of times and probably 6 runs between 10-12.
If i was running it this weekend, how should i go about it bearing in mind i'd want to give it a decent effort.
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