Xmas spirit - bah humbug!
HRresting - I have seen 39 once, regularly see 41/42 when mara training. It does make for strange reactions from nurses/doctors though! Currently on about 46 which is not great for me. But only 2 weeks into my training.
You guys will be surprised at what you can average for a marathon - 87/88% is not unusual. The thing with pure Hadd is that it doesn't promote leg speed and therefore the faster paces do feel hard.
AtD, Didn't realise you were at it full time, best of luck with it. That is genuinely scary if you can do 8mins at 5:30 pace maxing at 85%. The HR does take time to rise but I would still estimate that your current MP will be sub-6 pace. You're making big strides (get it?) but remember to have a cut-back every 4th week or so. Presumably you are you doing the S&C, stretching and massage bit too?
Feel a bit sorry for the runners doing the Bradford City Run on Sunday. A marshall near the end of the run sent the runners the wrong way, so the 10k was cut short by 1k and the 5k by 500m.
Made for some fast times though! I think the winner of the 10k beat the World Record!!!!!
10m at weekend
One or two 'weird' split times - was in Hyde Park and it was very busy so difficult to keep a steady pace - dodging people and dogs all the time. Usually running at home in the quiet lanes of Herefordshire!!
Distance Split time Avg. HR1.00 9:58.79 143 (78%)2.00 10:32.84 140 (76%)3.00 10:35.13 139 (76%)4.00 11:04.12 141 (77%)5.00 10:29.73 138 (75%)6.00 11:10.81 140 (77%)7.00 10:42.55 138 (76%)8.00 10:56.00 136 (75%)9.00 10:47.83 139 (76%)10.00 11:06.19 139 (76%)
Went off a bit fast for me. Overall average was 10:46 140bpm (76%) which is about 20secs faster than my normal pace. Have just bought Garmin 310XT and only the second time I used it - seems more sensitive to HR than my older recording device. Feel more anxious using it at moment so probably HR a little raised and my enthusiasm getting the better of me.
However, felt really good throughout.
Definition of a HADDER: Legs of steel, arms of jelly, quads like nails and a very small belly
Mace - great report on your run.
I've been experimenting a little over the last week to try and find an optimal pace to train at, I've done two solo runs since I last wrote, both over the hour.
Friday 1:03:xx 5.12 miles avg Pace 12:26 avg HR 139 (74%)
Monday 1:06:xx 6.01miles avg Pace 11:00 avg HR 142 (76%)
The paces and HR of yesterday's run were 11:15(127), 11:17(137), 11:00(143), 10:39(147), 10:38(149), 10:47(148)
I read further back that you could run @ 5k+ 3mins and running @12mm+ is more than 4 mins slower than my 5k time, I think I'm going to run my solo Hadd runs @ around 11:30mm pace which should if I can keep off inclines be around 75% of Max HR.
Planned paces for next six weeks
Mon. 1hr @ 11:30
Tues. Group run with JS
Wed. 1:30hr @ 11:30
Thur. Group run with JS
Fri. 1hr @ 11:30
Sun 2hr @ 11:30
StewartC - those numbers are pretty close to what I was doing 13 weeks ago when I started. 11:30 pace - now I'm at 11:00 - to 11:05 after doing ALL my training at less than 75%. My 5K pace was 8:50 so if I added 3 mins it would have been 11:50. That pace turned out to be too slow as my 72 - 75% runs were easily within that.
It is definitely working - 10m run this weekend at 76% came in at 10:46 pace. All my training to date has been trying to keep lower than 75% and initially was 11:30. Quite recently that improved to 11:05 - 11:15 so with patience it really does work. Also I don't do a really high mileage so it has (is) taken me longer. Currently on 28-30 miles a week so improvements now coming a little quicker.
That's encouraging, Apart from the group running all my running will be at that pace hopefully I'll see similar improvements
nice definition of a Hadder, BD Andy: . OK, so I will never get as fast as you, proper athlete that you are Brian: 87/88% is my HM HR ... How on earth am I supposed to run twice as far? Or to put it differently: what's the proper HR for a half?
Yes I managed to do 8 miles with no pain!
So today my one of workers comes into my office and says "you made the cover of the paper". Sure enough, somehow I was randomly photographed while running and got my 2 seconds of fame at work.
They should have written, guy "hadding" instead of "running"
Hooray! Spen's back! Good to see you running again Spen. It's been a while. Well done on keping the faith.
Nice bum shot VT
After 3rd night in a row of cleaning up shit and sick all night from my 9mth and 3yr old (6yr old sleeps like a log) I felt knackered this morning, so skipped the early planned 90min run and squeezed in a 60min after work instead. Not feeling too well myself now though, so will try to get to bed for 9.
Spen, awesome news! Very exciting when you can get going again. And just in time for the holidays.
StewartC, Seems reasonable. Hopefully the HR will drop for that pace. Is the group running slower or faster?
AtD, Credit to you, saving up to fund full-time training is a very brave thing to do. You deserve all the success you possibly can get. I am a little concerned though. If you're full-time surely a little gym work isn't out of the question? Doing 100+ miles per week, you are going to be rapidly breaking down muscle. I've never coached elites, but I think maybe you should start to think like one. What do the top guys on the sub-3 thread do, when hitting the high mileage? I would be gutted for you if you were to get an overuse injury at this point.
Santa, Remember everybody's different. Guidelines suggest that 90% average is not unheard of for 10miles/HM. But of course, this depaends on where your lactate threshold is. And that is the crux of the Hadd training - training below the LT, helping to push it up as far as possible. BTW, I'd like a red ferrari and a 25 year old au pair
VT, Fame at last! And your still talking to us.
Brian, the group runs can be quicker it all depends on the group I'm assigned too, last night for example the group was a slow one, 4.6 miles at 11:32mm 142avgHR there was a hill on the route which elevated the heart rate, actually I've notice any sort of incline can push the rate up considerably, hopefully this will also improve over time.
hohoho, Brian . Not sure Mrs. Brian will be too keen on the 25 year old au pair (or the Ferrari for that matter). I think you hit the nail on the hadd (pun intended). Those HM heart rates were pre Hadd, so I may surprise myself one fine day and run a half at 90%. spen: that's great news VT: that's hilarious! I love those random appearances in the paper.
AtD, you know it makes sense. I "know" somebody who has something inspirational written on the back of the garage door....
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |