I haven't really bothered with mine for a while now but if I'm doing a tempo on a flat route I like to gauge the HR to the pace. Even so much as look at a hill and it rockets.
Loads of variables like others have mentioned but a useful tool. I ran my marathon PB to HR. I had no intention of doing up until a week or two before when I contacted the fella who did my LT test. I told him my threshold zone and he told me what HR I should run for 1-6, 6-half, half-20 then the kitchen sink for the last 10k.
I really think I benefitted from it as otherwise I'd have gone out at 5.40s and ended up with a 2.45 I bet.
I also agree with what Ric says about the warm up. When I had my test I was advised that I should get my HR up into the threshold zone for a few mins constantly. I must be honest and say I don't really do it as Im scared ill be using up energy needed for the race. I do the plod and a few strides. Ha.
Well done on the 10k AG. In amongst the prizes is not to be sniffed at.
Well I threw myself in the deep end at one of the sale sizzlers (5k). Just thought I'd go and throw the kitchen sink at it and see where I was at. I actually thought a sub 16 was well within reach even though I've prob done a handful of speed sessions in the last 18 months.
I did a 2 mile tempo at about 5.25 pace on Monday the 6 x 60secs and felt bloody great! I even stopped myself carrying on the tempo thinking that I might as well save it for Thursday. Just ran a couple of single runs tues and weds and felt pretty good even though I'd been up and down step ladders constantly from mon - thurs.
Warmed up and strides were effortless and about 4.30 pace so that should've set alarm bells ringing! Must admit I was sweating like a dog though even though it was overcast and bloody windy in parts.
First mile in 5.04/5 and only really started feeling tired when I hit mile 2 when we hit a bit of a headwind. I was in no mans land like always and my pace had dropped to 5.15s but put that down to the wind. I actually managed to catch somebody towards the end of mile 2 but I was really suffering by now.
Couldn't quite bridge the gap to 2 lads in front, (one in a Belgrave vest I think) and despite mile 3 being about 5.25 pace I still never got overtaken by anybody during the race. Seems like a regular feature when I bloody race - set off steady, overtake a load, get stranded, don't overtake anyone and nobody overtakes me.
When I hit the track for the last 160 or so I knew sub 16 had gone so didnt bother with a sprint and ended up with 16.20.
Can't really be disappointed. Bad habits (as I sit here with a beer), the wind, lack of doing anything remotely hard work in training all pretty much sum up the time. Saying that I'm going to have another run round the 3 peaks tomorrow. Toying with the idea doing an ultra in a few weeks for the laugh before getting my head down.
I'm actually pretty positive about things because if I can run 16.20 of what I have been doing then IF I knuckle down things can only get better.
I was the 18 min pacer at my local parkrun yesterday which also meant I was first finisher as second spot ran 18.07 to my 17.5X. I never take my barcode when pacing and its probably cost me about 6/7 first finisher spots. Still the fella in second wouldn't have his 2 wins there if it wasn't for my generosity.
It always feels really comfortable doing the pacing duties though.
Nice one Dachs, on both the 2 mile and the 10k. Are you having another bash the LeedsAbbey dash this year? Will probably have another bash myself although a long way behind yourself!
Solid tempo too Reg. you seem to be in decent nick at the minute.
Lots of plodding from myself with zero ambition to entertain a race. When I do one I get the same adrenaline rush afterwards but just can't be arsed with all the hassle beforehand. Still really enjoy getting out for a run though.
I'm supposed to lay a time down to put my name in the mix for the road relay teams this autumn but I just can't be arsed. Always in the top 2 at the club time wise but can't be picked on past glories.
Had a jaunt round the Yorkshire 3 peaks last sat in 3.41. Felt bloody comfortable and the route was a mile longer than the race route as I took the tourist path up Whernside. I raced it 3 years ago in 3.31 so I reckon I'm going ok.
Ran twice up and down Snowdon this week too. Felt really strong on the climbs both days, the first one being in 80mph wind which was a bit scary.
Still a seasons best Dachs and I'm sure there's a sub 9 in you. Don't think I possess any sort of top end speed. Certainly couldn't break 60s for 400m.
A clubmate of mine who I'm running leg 1 and 2 of the bob graham round with tonight has spent the last couple of months running 80-100 miles a week. Lots and lots of hills and not very fast. Last 10 weeks he's prob averaged 7-12000ft of hills per week. He's just ran a 10k PB in 32.49 with zero speed work and i think he's 35.
Ditto Bus. I enjoy running too much to just run 30 mile a week too.
Not posted in a while as although I can view on my phone whilst I've been working away, I can't post. By the time the weekend comes I've missed a week so just have a read usually. Some great racing going on by pretty much all of you!
2 fell races in 2 days is bonkers Bus! Nice to see SG back in the mix too. Great to see Scott back at it and I saw Dachs solid time on FB yesterday.
Still bumbling along. Had planned on doing a Sale sizzler 5k tonight although it looks a 4.9k according to strava. working away still and couldn't be arsed racing after driving for 5 hours to get home.
Got a 5k lined up for the end of the month so thrown a few shorter sessions in. 3 mile on my own the other week in 15.4X suggests I should be dipping under 16 in a race.
I'm supporting my first Bob Graham attempt next Friday evening in the lakes. Leg 1 and 2 starting at 7pm. roughly 25 miles with around 11000ft of ascent. My longest run since October last year has been 15/16 miles I think and I don't even own a headtorch.
In at the deep end as I'm hoping to have a crack at my own next year.