I closed my computer all last week as my family was in town for Thanksgiving...and I came back to all this! Man, it took me two long sessions to catch up. You guys have been busy running (and writing too). Great reading...thanks.
Well, I pushed my long run to 16 miles on Sunday and did the last 5 at about 78% effort. All felt very good...maybe a bit of tightness over the sports hernia site but only in the final mile (and nothing lingering at all). Had a nice 11 miler today at 72%. Overall, I'm finally hitting 50 miles per week again, my legs are fresh, and I'm now getting itchy to reintroduce some 80% runs. But will not as my cake is very undercooked. I think I now need to go back to my physio and get a nice program in place to strengthen my core. I've never really done core work (hence the injury) and literally can't even engage the right muscles (she laughs at me). Only when I can do all the core work with out pain in my injury site will I start the fast stuff again.
It's just nice to be able to run when I want to (and for generally as long as I want to) again.
NN - lovely HADDing
Spen - someone doesn't like you at the mo, take care
VT - 50M per week, itching for the faster stuff .... that's about where i am, have just introduced weekly sub LT's.
atd - 995 beats is admirable.
Gaz - cheers
ashman - be patient
Keir - that's a mighty fine 11.4
Brian - 20th for age would be awesome, go for it, SURELY within your capabilities.
Tek - how's your knee doing dude ? Just read back a bit and saw you asked about my sub LT progression. My first was back in July and i've done 10 since.
July - 8:25/m @ 140bpm ( 1160 beats per mile )
Today - 7:22 : 149bpm ( 1099 beats per mile )
Going on 4 seconds per beat, which is about my average, i reckon that's an improvement of about 27secs per mile for same effort. Not outstanding, and not as much as my improvement at lower HR, but then i don't do them regularly and only once a week when i do. Another plus is that my drift is much better now.
Today's run, 10M with jsut under 8M sub-LT.
Lap Distance Time Pace HR %
1 1.32 9:44 7:22 143 79
2 1.32 9:40 7:19 148 82
3 1.32 9:36 7:16 151 83
4 1.32 9:42 7:21 152 84
5 1.32 9:49 7:26 151 83
6 1.32 9:51 7:28 150 83
TOT 7.92 58:22 7:22 149 82
Last week 6.6M @ 7:21 @ 150 .... so similar but much windier today and am quite happy with that. I think i should be staying at this intensity for a while yet though.
Good plan on the core work VT. I go to a core session once per week as despite my best intentions, there is no way I would do this by myself otherwise.
Great progression and excellent consistency there Mace. Am I right in thinking that you do you do this sub LT run once per week? and how long have you added this to the weekly programme?
5m @70% this morning to make 27 for the week so far.
Hi guys! Sorry I dropped of the radar for a bit. Busy at work and at home. It's great to see the forum so much alive and kicking Bit of bad news: I fell yesterday (roadworks barrier was kind of in the way) and wounded my pride, hands and knees and completely killed my Garmin (screen broke). Ouch. Garmin will swap the broken one for the newer model at around half price so that won't set me back too badly there. Left knee is a bit worrying. It felt fine this morning (and I nearly attempted a little run) but I'm glad I didn't. Been sitting at my desk all morning and now it's stiff and sore again. I should really be on my sofa with feet up and an ice pack on... Enjoy your running! You never know when the bench hits
mace, improvement is ok, and you are correct, the more regularly you do the sub-lt runs, the better the improvement. Is the 83% run your only effort of the week, not counting the long run of course? If not, be careful to back off if necessary. I would assume that you are concentrating on the 1 80%+ run, building up by time?
VT, You're in a happy place at the moment, hope you keep it that way. As you quite rightly say, the core work (I like to expand on it, and call it strength and conditioning) is the way forward. This will improve your posture, strengthen the important muscles and decrease the likelihood of injury. And of course it will enable you to run more efficiently and therefore faster
Chick, Bugger! Sh*t happens unfortunately and you never know when it will strike. I tripped on a mooring post on the canal a few years ago, tore my hamstring on the other leg - it cost me a London marathon, and a few months rehab, and since, the related occasional niggles with scar tissue. Probably bruised/inflamed under the kneecap, which will hopefully disappear gradually over the next few days. Plenty of anti-inflammatorys and ice (on your knee, not in your drinks).
Benched here too. I keep trying to get back too quickly - knee very sore now
Nice stats Mace!
Good advice Brian
Drinks are a good way to numb the pain, Brian . Oh bugger, Tek. Sorry to hear that. Was that getting back too soon after your marathon? Or increasing miles too quickly? Do you have a good fizz to sort you? Crossing my fingers.
Mace - great stats, nice and steady.
I'm hoping to put a 20min sub-LT into one of my workouts next week and VERY SLOWLY increase the time by 5 mins each week - bearing in mind my slow pace at the moment that will be about 2 miles in the middle of 6 to 8. Slowly does it. Been on Base phase for 13 weeks now and I have 12 weeks left before HM in March. Want to increase work slightly. ANY sign of a niggle and I will hold off.
Chick / Tek - hang on in there
Brian - correct. 50M per week and i'm doing 8M sub LT, the rest is easy
Keir - yes, once a week. I was doing them once a week in the summer in the build up to a HM at end of Sept. Started them again last week after 4 weeks of 50M easy.
Tek - bolarks !!! Good luck with it
Chick - sorry to hear that. Just reminded me i swerved to avoid somebody on a pathway this morning and nearly ended up in a ditch
AtD - the pace there is awesome, but as we all know, that is just relative. The thing which is really impressive for me is to see the consistency of the avge HR and also how close max is at every split (other than the first, for obvious reasons). To peak at 1 -2% above ave HR for each mile is a really impressive even pacing of effort.
wow this thread moves along very quickly.
In truth I'm struggling to keep my pace down, I feel really comfortable running at around 10-10:30 pace but the heart rate is up in the 150's 80+%.
Tonight I went out for a 90 minute run and decided not to check the heart rate or pace and just run on feel, see below for stats.
Split Time Avg Moving Pace Avg HR Max HR
1 10:44.80 10:32:00 152 169
2 10:16.00 10:16:00 147 153
3 10:08.30 10:09:00 150 158
4 10:15.50 10:17:00 150 154
5 10:04.20 10:00:00 154 171
6 10:28.50 10:23:00 154 158
7 10:28.90 10:22:00 154 156
8 10:15.00 10:09:00 154 159
9 10:45.50 10:39:00 153 160
10 01:29.90 10:04:00 154 156
Summary 01:34:57.00 10:18:00 152 171
as you can see from above this is too high for Hadding, is there any benefit running at this pace? if I keep running at this pace will the HR come down eventually so I can then start hadding properly.
your thoughts and views will be greatly appreciated.
Hi StewartC, Welcome. It seems to me that you have a decision to make.
1. Do you want to improve in the most efficient manner, with the least likelihood of injury?
2. Do you want to continue enjoying your running at the same (or similar) pace?
I am guessing that the answer is no. 1. Read back if you haven't already, as this will explain the problems that arise when starting out with HR training.
The bottom line (and very simply) is that to make the maximal aerobic improvement, it is better and safer to carry out the majority of your runs between 70 and 75% until you see improvement in pace and drift.
I stumbled upon this on the net recently. It's another angle on the Hadd approach, and makes for interesting reading.
Stewart - are you certain you have correctly calculated your max HR?
I'll check the link later Brian. I've got lots of meetings later on so it will give me something to do!
Child no. 3 woke at 4.15am and I took the opportunity to 'reassess' the wisdom of my 5.30 run. Decided rest would be best.
It's cold out there today.
Keir, Isn't that whats called natures alarm clock? Come on... man-up!
8miles incl 20mins tempo today for me. Target was 6:06 pace. My legs let me down a little to come in at 6:20 pace. Got to start somewhere......
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