Outlaw 2013

841 to 860 of 2,352 messages
seren nos    pirate
23/11/2012 at 13:41

i was over 210 for the first 1/2 a mile of a race recently and when i tried some a few sprint intervals in training managed 196.............

but i find that i can run slowly at about 170 for walking sounds incredibly high....i was worried about mine

23/11/2012 at 15:42

EP  I vaguely followed the Hadd method at the beginning of the year after a 3 month layoff which was to run at 75%? of max so I was shuffling at 14-15mm. I kept at this for a while as I didn't want to bring back foot injury and it did get quicker. My long runs(actually all of them because there's no difference for me for long and recovery!!) are now done at about 10.45 - 11mm and at, or just above, 75% of max. Just done a marathon with a pb of 4hr 21 so 10mm. The problem is it does take a while, so maybe you should just run at a comfortable talking pace. As an ironman virgin I can only assume endurance is key rather than speed.(Providing that equals less than 17 hours)

23/11/2012 at 15:45

Starting my adjested 'PLAN' on monday so Ill be able to adjsut for illness/injury and still be peaking late june (to accomodate the Outlaw half I am in  and the outlaw full i hope to be in)

add a half marathon, pirate diy half and a couple of duathlon/aquathons to hone race day technique, i might actually make it happen

IronLard. you saw it here first. ( dont Iron Lard, its quite messy when you do )

 

23/11/2012 at 15:46

yes, adjested. you have to laugh when 'planning' to complete this sort of thin. my OH is convinced its a long suicide attempt

23/11/2012 at 17:04

EP - when I first started running to heart rate I was doing 15/16 min pace, a year later and I am more like 13 min miles, so just keep at it and it works. Who cares how slow it is? Going too fast will be counter-productive in the long run, and you will end up too worn out to do the other sessions and your running pace won't get any quicker. 

23/11/2012 at 17:21

I Fink, therefore I am (dead slow). I'm following Fink to the letter. Ego left at the door type stuff. I even (accidentally on purpose) left my retro Garmin 301 in the portaloos last month at the Toronto marathon, so my only guide shall be the cheapo Decathlon HRM. Because it's all about the HR, the 220 minus age thing is not terribly accurate, and might underestimate your zones. This article is excellent on how to calculate your real training zones. The HR test is pretty hellish, (I needed a couple of days to get over the trauma), but it works.

http://www.flammerouge.je/content/3_factsheets/constant/heartrate.htm

 

JvR
23/11/2012 at 17:30

I did the Functional Threshold Heart Rate test from Going Long which gave me the values that I'm using for my zones on my Garmin.
I've done a couple of runs recently where I tried to stay in zone 2 and it seemed to work because I wasn't walking but running at a comfortable pace, not particularly fast.
Up I did the FTHR the only way that I could stay in zone 2 was to walk.

23/11/2012 at 19:30
JvR wrote (see)

I did the Functional Threshold Heart Rate test from Going Long which gave me the values that I'm using for my zones on my Garmin.
I've done a couple of runs recently where I tried to stay in zone 2 and it seemed to work because I wasn't walking but running at a comfortable pace, not particularly fast.
Up I did the FTHR the only way that I could stay in zone 2 was to walk.

Hmm, looks good. I'll see how I get on with the calculated thresholds but if I'm walking to stay in Z2 I'll defo be looking at the FTHR.

Edited: 23/11/2012 at 19:31
25/11/2012 at 09:41

I think this HR is going to be a little bit harder than I expected. Training has been fine and I've made progress making sure my runs are kept in Z2 (under 159BPM). However, had my first race last week after attempting this approach, a half marathon in Conwy. I'd targetted a 1h 35min race, which I have managed in training, but on the day my HR rarely dropped dropped below 166 and I ended up running a 1h 39m race. Annoying on 2 levels. My finish time and despite slowing myself right down my HR still would not come down to where I wanted / expected it to be.

Has anyone found similar experiences between training and racing? Am I to put it down to race adrenaline?

seren nos    pirate
25/11/2012 at 09:49

ithink adrenaline plays a large part on mine.............and the gun going off at the start..........i don't think i could ever get 210 in training but get that all the time in races

25/11/2012 at 10:55

I would stay till Fink catches up

25/11/2012 at 11:18
Isn't part of Fink aimed at making sure your body can do the volume (time and frequency) that comes further down the line though? If you are confident that wont be an issue, i would agree with FFT, if not you may want to follow the plan.

I am in a similar situation but a natiral worrier so will be following the plan, even if it does mean reducing the length of sessions for a short time.
Cortina5    pirate
25/11/2012 at 13:06

Stanners, a good HM, but I think you're overcomplicating things.

Adrenaline will take part - like Seren said, my HR is higher during a race than training. Were you aiming to race the HM or use it in total for a Z2 run?

EP: What FlatF said - wait until Fink catches up. Of course, if you're not used to the training times, then perhaps cut back on running whilst the bike/swim ramps.

25/11/2012 at 13:46
1hr z1 turbo done, was actually ok once I finally got settled i've always been in Z2/3 before so nice to have cracked it.Need better shorts though the pads too bulky in current ones. Yay more shopping.
Britrisky    pirate
25/11/2012 at 22:37

I've just realised that Fink starts 10th Dec, but how do I keep up the swimming over Christmas? The council pools will be shut the entire week? My training will be ruined before I've even started ...   I guess the North Sea is out in December ?

seren nos    pirate
26/11/2012 at 08:04

last year i did openwater swimming in the river britrisky :

 

but i'm not this year.will fiddle around with the plan..lots of places do an organised christmas day swim

26/11/2012 at 08:14

brit - are there any non- council pools that you could go to?

anyway, a week near the beginning won't make much difference - you could do extra cycling instead

Ironholgs    pirate
26/11/2012 at 08:41

agree with Mathschick, just substitute the swimming for a turbo session or get out on the bike if you can escape.

It's just a plan, it isn't gospel - things will crop up between now and July that will pretty much see everyone have to alter at least one week due to other commitments/barriers etc..

26/11/2012 at 10:00

Brit as above or start on Dec 3rd (next Monday!) then you can miss a week without worry?

Britrisky    pirate
26/11/2012 at 12:20

 

 

Edited: 26/11/2012 at 14:09
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW competitions

RW Forums