Speed Endurance for 10k?

241 to 260 of 303 messages
20/06/2013 at 23:04

Calum- yes, they do jump about a bit in early part of run so I tend to take my average hr and pay minimal attention to my max reading.

I have done hr sessions on the treadmill and the formula of 220 less age, whilst not scientficially bang on, is  a really good gauge of things within  a few percent.

21/06/2013 at 12:32

I got a new maxHR last week at the end of a 5mile race: up one point to 186.  Got a strange sense of satisfaction from it: like getting a pb.

Anyway, 220-age = 180, so slightly out for me.

21/06/2013 at 12:56

So,  yeah - after looking at a couple of things online, it seems unlikely that my heart was going 202 bpm, let alone 229 bpm!!

I'm 31, so the 220-age,  brings me down to 189 and given that on the 1k reps it was sitting at about 181, I'll probably just go with 189 for now.  If I find the time to do the test of 3 x 3 minutes at max. effort I'll give it a go.

Cheers 

21/06/2013 at 23:15

Mine's 189 (measured at VO2 max test) but 220-age would give 181, so a fair bit out.

22/06/2013 at 07:37

only 20% of people fit into the 220-age.

23/06/2013 at 17:35
220-age is pretty useless in my opinion. I'm supposedly 198 according to that in reality I've hit several 210-212's and even 213 on one occasion.

Did the Stone 10k today in about 34:00. from gun to just past finish line my watxh said 34:17 but the organisers reckon I took 33:55 so not sure on time. Hurt like hell though as legs were properly sore and stiff from wednesdays short fell run. Idiotic idea that was on wednesday. Feel I ruined a good pb opportunity there. Amaetur. Feel free to hurl abuse
24/06/2013 at 00:07

Good time there Andy, well done, would love to do a time like that one day, whats ur next race?

24/06/2013 at 09:07

Excuses excuses. 33:55 or 34:17 either way doesn't sound too shabby to me.  How far off the PB were you?

24/06/2013 at 09:15

HRM related gripe...

I went on a LSR (15.7 miles) on Sunday.  I've clearly been running my long runs a bit too quick.  To keep myself in the "aerobic zone", I was down at 10 minute miles going uphill.  Averaged out at 9:29 over the 15.7 miles.  I ran 15 miles at just under 8 minute miles about 5 weeks ago or so and it felt pretty comfortable.

Anyway - the gripe - I've got a massive rubbed, red bit on my chest now where the plastic transmittor thing (this is the premium Garmin HRM - I'm sure others are familar) rubbed the **** out of my chest.  I didn't feel it when I was running but it was pretty sore afterwards.  I'm going to struggle to wear the HRM again this week now to be honest.

What's the best way to avoid this?  Just put some vaseline on my chest before putting the HRM on?  That won't damage/interfere with anything will it?

Related to the above posts on max HR etc - my recent race times (within the past month) give a 42:01 10k (average 6:46 per mile) and 1:37 HM (average 7:23 per mile).  Does 9:30 average seem about right for LSR?  Seems a bit slow to me, which makes me think that perhaps my max heart rate could be a bit higher than the 220-age (189) that I used to determine my zone for the weekend run.  But, maybe, I've just been running everything too fast and I need to teach myself to slow down a bit...

Edited: 24/06/2013 at 09:19
24/06/2013 at 10:41
PB- is 33:26 from trafford 10k back in march so tough to get near it now. Sooner or later it'll happen. Got Birchwood 10k in August so hoping the weather allows a pb attempt.
24/06/2013 at 12:04

Slightly off topic sorry but I feel for you Callum! I have 2 'cuts' in my chest from the 'Premium' HRM and was actually stopped by a walker on my 16 miler yesterday asking if I was ok - my dayglo yellow jacket was soaked in blood as one of the cuts had opened again. I fully understand then meaning of 'rubbing salt in the wound' now as sweating into open wounds is not pleasant at all. somebody suggested sudocream should help it clear up quickly and think it go worse as I loosened my strap when it rubbed and hindsight tells me tightening it may have been wiser.

24/06/2013 at 12:43
Calum Crighton wrote (see)

HRM related gripe...

I went on a LSR (15.7 miles) on Sunday.  I've clearly been running my long runs a bit too quick.  To keep myself in the "aerobic zone", I was down at 10 minute miles going uphill.  Averaged out at 9:29 over the 15.7 miles.  I ran 15 miles at just under 8 minute miles about 5 weeks ago or so and it felt pretty comfortable.

Related to the above posts on max HR etc - my recent race times (within the past month) give a 42:01 10k (average 6:46 per mile) and 1:37 HM (average 7:23 per mile).  Does 9:30 average seem about right for LSR?  Seems a bit slow to me, which makes me think that perhaps my max heart rate could be a bit higher than the 220-age (189) that I used to determine my zone for the weekend run.  But, maybe, I've just been running everything too fast and I need to teach myself to slow down a bit...

Were you aiming for 70%?  that's a HADD thing isn't it?  I think general anaerobic zone it 70-80%.  I tend to run at around 8-:8:30 for that sort of distance on roads and my HR drifts from low 60s through 80% at around 10-212 miles, so I guess the las few miles are drifting into the anaerobic zone slightly.

Edited: 24/06/2013 at 12:46
24/06/2013 at 13:05

Lou - I was aiming for between 70-80%.  The "aerobic" zone (according to whatever training article it was I read - I forget which one!) is 70-80% apparently.

I've set 5 zones on my Garmin:

Zone 5:  90-100% (I'd expect to hit that in intervals / race)

Zone 4:  80-90% (I'd expect to be in there for tempo runs)

Zone 3:  70-80% (aerobic zone - for long runs)

Zone 2: 60-70% (recovery zone - for recovery runs)

Zone 1: 50-60% (because there is a fifth zone - I don't think I'd ever use this!)

I was closer to the 80% mark on my run at the weekend, which seems high for going so slow.  Perhaps my max. could be a bit higher than the 220 minus age??  I think it could be that I haven't trained slow enough on long runs before so I haven't trained my body's aerobic capacity properly until now - hopefully I'll be able to speed up a bit.

I'm not training to heart rate in any of my other sessions - just monitoring heart rate out of interest more than anything.  I thought I'd give it a go on the longer runs, especially as I'm going to try to add some more distance over the next wee while.  15.7 is as far as I've ran since the Loch Ness Marathon last year - I want to build that up to doing 18-20 miles fairly regulalry but I don't want to ruin my other training sessions by doing them too hard because my focus remains 10k but will race some half marathons too.

Edited: 24/06/2013 at 13:06
24/06/2013 at 13:21

Sounds like we have a similar approach, though I've tried doing tempo session by heart rate as I like to run off road it's a bit undulating round our way so difficult to maintain a consistant pace.

I asked as the HADD programme recommends doing a load of base mileage at

Edited: 24/06/2013 at 13:23
24/06/2013 at 13:24

Stupid forum keeps cutting of my posts - wasn't very interesting anyway.

24/06/2013 at 19:19

Lou, guess you used the 'less than' symbol? using 'sub' instead of the symbol will work

 

29/06/2013 at 00:12

Did the 6 mile race tonight, was feeling really good and fit but i paced it way out, did the first mile in 5:50 not sure how, just think i got stuck in the moment and was a bit excited. Good lesson to learn from that, wrecked my race, ended the 6 mile race in 44min in the end. One good thing out of tonight was i recon i could do a 5k in 6min per mile, as i was at the 2 mile mark in 12:10, and then 3 miles at 18:33, so with a bit better pacing should work and ive got 6 weeks to train also. the 4th mile was in 8:55 bit of a difference in splits there.

21/07/2013 at 19:15

Hi, I 'm a lurker on these forums but just wanted to thank everyone for the advice offered. I managed to knock out a 39:37 10k today, Very happy after 4 weeks of dedicated training (several years of running once a week) I'm thinking I can go better! Thanks all!

21/07/2013 at 23:29

Well done Richard!  I'm hoping to hit that sort of time early 2014.

Ran the Olympic Anniversary Run today - 5 miles in 34:19.  First ever 5 mile race so it's a PB.  I was hoping for a bit quicker, but it was quite hot, very busy and a bit of a twisty/turny route.  All in all quite happy with it - the last few weeks I've been going fairly easy in training actually too.  It's been so hot and trying to train at lunchtime is tough (even up in Aberdeenshire it's been mid 20s - we're not used to it at all!!).

Was absolutely awesome getting to run in the Olympic Stadium today though.  I was less than 2 minutes behind an absolute legend in Paula Radcliffe too - got to be chuffed with that! 

05/08/2013 at 11:37

How's the training going for everyone else?

Training has been a bit 'unstructured' lately with no real "A" races coming up.  I was meant to be in the middle of marathon training, but as I'm not running the Loch Ness Marathon this year, I've kind of just been doing whatever I feel like...

Went out and ran 20 miles yesterday.  That's the first time I've ever managed 20 miles without stopping and only the second time I've successfully gone that distance in a training run.  Until yesterday, 17 miles was the furthest I'd gone without stopping and it showed - the last couple of miles (which admittedly were fairly steep uphill) I slowed down a lot!  It felt good though - pretty consistent 9 minute miles for about 4 miles, then down to about 8 minute miles for about 6 miles, then 9 minute miles again until I got to about 17.5 miles and started back up the hill to get home.  Totally dropped off to about 12 minute miles!

Evidence that marathon this year wouldn't have been a good idea...  Think I'll leave it for a few years!  Next race is a 17.5 miler in just under 3 weeks.  I did it last year off of next to no training in 2:39 - hoping to go at least quicker than 2:20 this year, maybe even down to 2:10ish...  We'll see... 

Focus goes back to 10k after that.  Next race will be in March, where I'm hoping to go under 40 minutes for the first time!

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