Andi - I'm no expert I'm afraid - I've never even had one cigarette. I am certain though that increasing your lung volume and function can only be beneficial to cardio work!! I would guess at least a min/mile but maybe more? Any ex-smokers about?
Andi - congrats on the 5k run - especially with the hills and wind!! Sounds like things are improving well for you. Imagine how fast you could go if you ditched the cigs - you'd be unstoppable!!
BeDe - thanks for the words of encouragement. I wasn't too upset, I just found it funny that I couldn't manage it at all without my HR bouncing around all over the place. I'm going to try again in a couple of days so I'll try and pace myself a bit better and see how it goes. I hope you made it through security okay and best wishes for your recovery!
20 miles done for me today so I'm off for a well-earned beer!
Andi, sounds like the elements are against you for sure. I hate running in the wind!
I attempted my first 80% run this week - ha! Not the most successful! I will try again next week and see how things go. I've re-read Hadd and I'm now working to most of my runs being at 145bpm with one or two a week increasing to 160. I seem to find it harder to keep HR steady when I'm going a bit faster - major focus required! Easy runs are definitely getting easier though. I had to consciously increase my pace to get above 140 this morning.
Sorry to hear of everyone's tales of woe - hope you're all back on track ASAP!
Hope you all enjoyed the long weekend! Glorious sunshine here today - pity it wasn't about yesterday.
I've started to notice some improvements - middle of last week I noticed that I had to move my legs a bit faster to keep my HR up. Thought it was a fluke but it's continued. I think the magic is starting to happen
I don't have anywhere to do a 2400m test so I'm just going to use my 10miler every 4 weeks as a benchmark. On Saturday, AHR was 148 and mile splits as follows:
Pretty steady so I'm happy with that. Averaged 10.32 this morning so definitely getting there. I'm going to start with one shorter 80% run a week now so I'm hoping that things will continue to get better! I'll post my times in 4 weeks for a comparison.