Hi Andy, from what I've seen (and read) many folk do things differently - as I live in a hilly area HADDing is not really that easy to do and I tend to try and cap my AHR to 73% during long runs but will let it rise to 80% on the longer/steeper hills.
As Yidd said, the LSR is more about time on feet than pace although the faster runners amongst us oft find running slower will alter their gait too much. I've seen lots of people come to the HADD thread but struggle to run at 70% (it takes a bit of getting used to).
To start with you could run at your 5k pace plus 3 minutes (9:46 for you) which strangely is bang in the middle of your previously mentioned pace!
Txs Yidd, I have spent the last 4 weeks or so without Gtc as I was using Garmin Express but that doesn't (seem) to put the files on my laptop so cant calibrate my footpod anymore (Garmin Express removed and back to the Ant Agent now).
It sounds good to run by moonlight but sadly I'd be under the influence by that time of night so unable to run lol.
VT, you may be right with the conservative pMP but 4:30 has a nice ring to it and have failed to hit it twice already
VT, DrDan, hope your Saturdays off put you in good stead for Sunday's LSR's
I might do an easy 10k later today then 20 miles on Sunday - that would give me my first 50 mile week in 6 weeks!
Hi Pompey Matt. As a 'newbie' your already on the right track by thinking of increasing distance (regardless of pace) and staying injury free. Most peeps starting out (me included) just want to run faster and more often than not end up injured.
Good luck with the Great South run and as Booktrunk says, your not a million miles away already
Oh, and Mrs PompeyMatt could always hand you drinks (twice), would make you look/feel like a pro
Am always in awe of you guys and your pace - even before you post ridiculous HR's to go with it!
Like Yidd and others I've decided to run to time rather than distance (even if a distance may be the goal). I'm currently running a minute a mile slower than in July but still a minute a mile faster than 2013's average so not all bad.
Today was a mini milestone and managed 10.83 miles sub 70% and (just) 45 secs/mile slower than pMP. More climbs out than back so getting my negative split was relatively easy Am getting frustrated with my garmin. In my training centre it says incline was 528 metres, on garmin connect it says 405 metres and when I click on elevation corrections it goes back to 251 metres.
I can understand the corrected elevation being different but why is my training centre so different to garmin connect from the same data??