Andy I think you will always get some drift.
AtD, Drift will differ depending on conditions, course and individual. I can only give you what my figures suggest. I think there should eventually be very little drift on 70% runs over 60-70mins - 1 or 2 beats, or 2-6s per mile. The 90min runs with 70mins at 80% are a different matter. Initially there will be a great deal of drift, maybe as much as 1min/mile, but this will quickly improve. And drift of (comparing 1st mile with last mile) 10-20s, should be achievable.
Brian - i see what you're saying, will certainly have a think about it, thanks.
Re drift, i remember seeing a garmin link on here to somebody's marathon about 6 months back. Can't remember the details exactly or even who it was ( it was on one of the sub threads ) but he'd run well under 3hrs and the HR was solid throughout for the same pace, virtually nil drift .... I was truly in awe !!!
I did the 7.5 miles with 6.24 at 10KP (2 x 2.08M, with 3 min rests)
1st 2.08M at 6:40/m, 2nd at 6:47/m, 3rd at 6:38/m. Switched off a bit in the 2nd one but woke myself up. Hard work ... I enjoyed the 3 min rests.
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I did the 7.5 miles with 6.24 at 10KP (3 x 2.08M, with 3 min rests)
DrDan, Thats a cracking effort! I would do some speed on the flat next time and try and hit the 6:25s.
A towpath-flat 8.3M for me in 66:09 HRav 119 (64%).
Cheers Brian. And a good cake building run from you there.
Yes, I agree that I need to hit some faster paces. I was planning to ressurect a towpath session that I used prior to my sub-40 in 2010 ... I used the 1/4 mile markers on the towpath and went progressively MP/HMP/10KP/5KP in each mile, for 4 miles with no rests (MP is the recovery, where MP in this context McMillan's predicted MP, not actual marathon race pace). So for me I'm guessing that would be about 4 x [7:20/7:00/6:35/6:20] at the moment on the flat, aspiring to 4 x [7:10/6:50/6:25/6:15].
But I'm going to run the Harewood 10M trail race on Sunday as my next "quality" - I did it in 2010 in the pouring rain and it was pretty tough going.
DrDan, Sounds a good session and have to be honest, have not tried anything like it.
Sounds tough too - mp as recovery?????!!!!!???
I've done the trail race but it's years ago... you gonna do it at 80-85%?
It's amazing how easy MP feels in the context of that session ... by the time I hit the 10KP part, I'm usually desperate for the next MP section!
I'll play Harewood by ear ... I'm not after any particular time but if I spot someone of a similar standard to me, I'll tuck in and see if the competitive juices flow.
Another recovery run done and dusted. Thats 7 since the half marathon. I'm feeling ok and getting itchy feet. Will probably do some more 75% stuff at lunchtime and try and resist the temptation to run fastre till next week at least.
All training well?
Lets see some stats please....
cheers for the advice brian about starting at a steady pace.
did a 70%(140bpm) run today well 135 actually it turned out to be probably because of the steady start. i've copy an pasted the figures from fetch
1) - 1m - 8:12(8:12/m) - 130bpm avge - 144bpm max
2) - 1m - 8:32(8:32/m) - 138bpm avge - 145bpm max
3) - 1m - 8:53(8:53/m) - 137bpm avge - 144bpm max
4) - 1m - 8:31(8:31/m) - 137bpm avge - 142bpm max
5) - 1m - 8:55(8:55/m) - 138bpm avge - 148bpm max
6) - 1m - 8:31(8:31/m) - 132bpm avge - 141bpm max
7) - 1m - 8:31(8:31/m) - 139bpm avge - 148bpm max
just ran out for 30mins exactly then ran same route back taking just 11 seconds longer to return. Happy really.
AtD, Those figures are much more consistent. Hardly any drift at all.
Most of my runs are outnbacks. Makes more sense to do it that way when tracking heart rate. Did 10.48 miles this lunchtime. The annoying thing is the HR monitor didn't work. Noticed it was a little erratic yesterday so opened it up to clean it last night. Think it may need a new battery.
I have just realised that I have knocked 40 secs off my 5k time with almost no speed work and the training is either 70% or 80%.effort.
Andy you will knock more than you think, in one years time of HADD.
Andy - nice numbers. A steady start is always good, even for the sub-LT sessions.
Roy - amazing how much aerobic base you need for 5K. The fast sessions are important to get the best out of yourself in the end game, but so muich comes from base.
Brian - nice long run there. I have found that you can wreck those flat HRM 2032 batteries by simply handling them, so maybe that's why it conked out just after a clean.
9M ( 85 mins) tonight so now it's time to feed "Brian the stats monster"
Mile Time HR %
1 9:01 116 64 50ft descent
2 9:00 122 67 50ft descent
3 9:31 121 67
4 10:11 127 70 100ft ascent
5 9:28 126 70
6 9:42 126 70
7 9:29 127 70
8 9:28 128 71
9 9:14 130 72
TOT 9:27 125 69
My days of 11m/m and struggling to keep the drift down over 5 miles seem so long ago now
Does anybody else find their HR higher for the same pace in the evening compared to morning ? I reckon i'm consistently 5bpm more. Is that normal ?
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