@ HIAHS – I think it is recommended to do some running harder to cause your muscles to adapt and get faster but for me, I just felt ALL my training was becoming this way and was leaving me constantly exhausted and not gaining. My last two marathons have both seen last quarter ‘collapses’ in time so am trying something different from the traditional pace training plans this time.
@ chunkytfg – I have followed a program by ‘HADD’ which at the start saw me ‘running’ 13:30min/mile at a HR of 128. To me this was ridiculously slow, I had to cross the road to avoid the embarrassment of being overtaken by dog walkers, but kept at it and have seen the time fall to 10:34m/m in about 8 weeks. I was going to stop after the first week as I couldn't grasp how I was going to benefit but it was a response from Emmy to something I posted on here months ago saying that she had seen benefits from it after time that made me continue and I'm glad I did. You can get the HADD document from the net and is certainly worth reading.
Thanks Tim, my zone 2 is 111-129, with zone 3 which will ultimately be my race pace being 129-148.
I trained for Berlin using race pace (based on 3:56:11 from Paris in 2013) but constantly felt I was trying too hard. I felt exhausted and tired way too often trying to keep to the paces of a 3:45 training plan, and ultimately on race day the extreme exhaustion kicked in after mile 20 and I lost nearly 30 minutes of time in the last quarter.
Since the marathon, I have run between 4-6 miles almost daily from the start of October with my heart rate not above 129 and have seen my pace fall from 13:28 min/mile @ 128bpm at the start down to 10:34min/mile @ 128bpm this week. But more importantly I have re-found the joy of running, I am not tired, I feel energised by the runs and am happy to see the continued improvements. Now whether, when I start the training plan and start adding in intervals, etc that this continues remains to be seen but I am starting to believe in it. I sent Dannirr a spreadsheet of the runs and times as they are interesting how the fall can be charted over only eight weeks.
I have gone through my training plan for Berlin and I honestly believe I spent too much time in a higher heart rate zone for it to be effective. If I can run 9min/mile in Paris next year then I will be happy as although it won’t be my quickest, it will at least prove that my theory was right for me.
@ Dannirr - It is on Garmin Connect. I exported it to Excel and tried to paste it into the post but must admit when I sent it it did appear a bit of a jumbled mess! If you PM me your email address I can attach the Excel file to that.
@ Jimbob - Amsterdamage is looking probable, I must admit. I'm assuming everyone goes over on Saturday morning to pick up their number, has an early night, good race and then on a flight home by 5pm Sunday night??
@ Tim - Thanks for that, did you base all your training around HR too? The change in my running paces over 8 weeks of just running in zone 2 HR every day has really shocked me which is why I'm willing to give this a try.
That’s the only problem with this forum, you go away for a few weeks and you have 25 pages of posts to catch up on so sorry if I’ve missed anything from anyone.
@ TD and Tink – Congratulations, very belated for which I apologise.
@ Dannirr – I have sent you a PM with the run data attached. After training only in Zone 2 heart rate for the last eight weeks I have finally decided to base my training for Paris on HR zones alone rather than pace. I’ve seen sufficient increase in my low end HR times to give me a degree of confidence to try it. I installed the plan on my Garmin and the first week is Christmas Week, isn’t it always the way?? I will monitor it over the weeks and may consider changing to pace if the times are too slow for my desired target but I am going to try to stick to it to see if I can eradicate the last quarter marathon crashes I’ve experienced in the last two.
@ Jimbob - I’m just deciding whether I should race you in the Reading Half or the Amsterdam Marathon next year? Which would technically only be a race if you run with a broken leg, but the chances are you’d still beat me. Are you still running near Hyde Park at the moment?