Brian - how did the 10k go ??
Thanks, i have to say despite being slightly disappointed with the time it did go well and i'm very pleased. Is the HR something that is managed with experience ? Do you start out higher than you would a training run for the same pace ? The other thing i forgot to mention is that although i hydrated well ( a normal day for me is 3-4 litres and i did that easily in the 3 days before ) as soon as the claxon went to start the race my mouth felt like the bottom of a parrots cage and i felt like i hadn't had a drop for days... must have been nerves !?
The last mile was bizarre as it goes as i was over the moon with my HR reaching new heights !! Probably one of the highlights of the day
Another important thing i learned - when people say it's difficult to drink from a plastic cup on the run THEY MEAN IT. I hadn't practiced this at all as i didn't think it would be that much of an issue, but found out at the first water station just how difficult it is
mace, yes I think the HR management will look after itself as you become more accustomed to racing. Like I say, try and relax on the start line, what will be will be. I think the dry mouth is associated with nerves, but if it helps take a small bottle of water to the start line with you and discard it early in the race.
Plastic/paper cups - squeeze the cup to make a mouth-sized spout. Much easier to control the flow this way.
Spen Greenway 10k last week - Target was sub-6 pace, got it bang on - 37:16.
I did Swinton 10M on Sunday, target pace was target HM pace - 6:06. It was windy and undulating so was happy with 61:46 (6:11 pace).
My target HM is Eindhoven a week on Sunday.
AtD, I know you from the Sub-3 fred. Are you sure it's 213? Seems unlikely to me. How old are you and when (and how often) have you seen this reading?
mace - just wanted to say congrats for sunday - always a good feeling when you doa negative split. Also good when passing people late in the race and still feeling OK.
MaxHR changing over time? Is this something that is normal once been on HADD programme for a while? I won't worry about it for the time being as I'm still only 4 weeks in - just wondered after 6 months if I should do a re-check?
BD2000, HRmax generally decreases by 1 beat per year. I wouldn't bother rechecking until this time next year.
Brian - i'll bear the water tips in mind for future. I thought about carrying a small amount but as i say i hydrated well and could feel maybe a trip to the loo would be needed after the start if i drank any more. But like you say, if not needed just discard it ... i could certainly have done with a mouth wash at least in the first half mile.
Well done on the 2 runs and all the best for Eindhoven ... sub 2:55 target ????
BD - thanks. I suspect the max increase is maybe fitness/endurance related. When i did a max test back in March i did 2M warm up then 4 times up a 200 metre hill ( 2 fairly hard, then 2 all out ). My legs didn't quite get me to the finish then whereas now i think they would do and maybe i could go again. The feeling at the end was of being knackered and my legs couldn't carry me any more ... whereas on Sunday the feeling on the home straight when i max'd was different, it was more of feeling sick and i was spinning when i stopped.
Interesting to hear others thoughts on this ....
Great race and report mace !! And a strong negative split is always very motivating. In hindsight, you probably went too slow at the start, but that is better than going too fast! Now you have a HM in the bag, you have a better idea of what pace you can sustain. I suspect your real max HR is even higher than you achieved in the HM.
I'm still lurgied, with only 5 days to go.
mace, I'm thinking more in terms of sub 1:20
DrDan, Not a disaster you being poorly at this stage. Better you rest up than do too much. Good luck shaking it off.
I've never understood Hadd's 193 cutt-off. It doesn't affect me (my max is only 178), so I've never delved into why this is the case..
andy - as far as I am aware the 193 figure is taken from Joe and is not a Max limit. I came across some other threads where 200 was used in example of Aerobic work sessions in Phase 1 HADD training. Now I'm no expert, there are many more on this thread, but I guess the simple answer is your maxHR is your maxHR - not Joe's or anybody elses. If 210 is say your max then the %MaxHR training zones would read something like this for you:
I would not try to be too literal about it - 3bpm when it is that high is not going to make an awful lot of difference.
My MaxHr is 183 - if I take 15 - 20 beats off for my marathon pace it would be 163 - 168 - my training phases look something like this;
So if I want to run at 165 for a marathon - like you I would be up at the 90% mark and like you, I feel at the moment that may well be unachievable. HOWEVER the HADD system is a slow progress system - I have only been doing this for 5 weeks and my HR on my slow runs is at last looking more stable. I have read different comments on this thread and I think it was 'mace' that said his pace had improved by 2 minutes after 6 months. I'm a bit geeky where numbers are concerned and like it to be exact - but our bodies are not made like that. All I know is it is starting to work for me and the Base Phase of doing all the runs at 70% - 75% maxHR is a vital part of this. If that is too slow for you try your best 5K pace and add 2:30 / 3:00 mins as your starting pace for HADD training.
Anyone else please comment in case I have said anything wrong
AtD, Your HRmax can be derived. Have you any HR stats from races?
Sorry AtD, I get so used to talking to the coffin dodgers that I don't come numbers like yours. You are a young whipper snapper so I suppose anything is possible.
Have you an HRav from your marathon in April?
Brian- i dont actually have any HR info unfortunately from my running. i used to wear it on the bike but stopped wearing HR monitor for some reason 4yrs ago when i stopped cycling and started running. i read the document but have got a bit stuck on a couple of points.
hadd says- if your HRmax is 193 OR HIGHER, then the following applies:
HRmax: 193+ (even if over 200)
Best possible HRmarathon: 175-177 HRav.
to me this implies i should use 193 imho.
i ask this because recently (last 3months) i`ve been doing 100mpw but not really getting anywhere for my efforts
cheers in advance
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