Gul, I think you have a crappy HR strap. What watch do you pair it with? If it's a garmin, I can send you a link to a strap the never does what you are seeing. And you'll easily get at least a year's life out of it before it may start behaving a wonky w/readings (and for $30 USD, a reasonable yearly expense). I'd only be concerned about those spikes (e.g. not due to bad strap) if you are also feeling your heart race at the same time. Otherwise, totally bogus as each of us would certainly know when we'd gotten to max HR!
So Leslie, finally started my faster work! Am going to follow the Hanson 61-80 mile plan (I'm jumping in at week 7 of 20). Today was 3 mile warm up, then 6 x 800 at 5K pace w/400 jog recoveries, then 3 miles cool down. First 800 a bit fast (2:59), but then settled in at 3:08 for last 5. the last 3 definitely felt like more effort needed to maintain, but I think that's to be expected. These are my first intervals since 2011. Could tell I was out of my comfort zone (a prime indicator I need to continue!). Anyway, I'm in the water now so will continue on. My other quality work each week will be a 8-10 mile MP run (aka subLT). So still keeping one of my normal sessions but adding in the speed for the other. Fun to mix it a up a bit. Next week will be 12 x 400...
Back still tweaky but heel flared up (getting some numbness in foot again). Fizz visits on calendar.
Good racing Jools and Poacher. Glad to hear the calf is better J.
Good mileage at the half year mark everyone. I managed 217 miles in June and 1300 through June. 73 miles the past 7 days so think I'm finally adjusting to higher volume again. Back still touchy though.
On vacation this week so lots of sun and grilling. And a cutback week so just easy runs.
GD, I also think some slower stuff could be in order. I run similar marathon times to you and I only get at 7 m/m or faster at most 2X per week. Everything else is between 8:30 and 9 m/m. I would fall apart with that much quality. You must have good genes! Do you feel pretty knackered all week long or do usually have good energy? Perhaps your true easy pace is around mid7 minute miles? I would wonder whether just 2 fast sessions with slower ones in between would leave you fresher to maybe push even harder on the quality day?
Need to get out yet today but looking for a window between rain storms.
So I'm not the only one! Thanks Jools, and glad you are sorted on the personal front. Hope the calf is a very temporary setback.
Gul, I think 2 quality sessions per week would be plenty. What are you thinking they will be? I have been doing 70 minutes at say HR 160-165 x 2 per week as my main sessions...then a LR and the rest easy miles but also added strides to 1 or 2 of the easy runs per week. Now I'm wondering about getting the 70 minute subLT sessions comfy again and then dropping 1 and replacing with a VO2 max session instead, which I've completely missed out on. That may be my next marathon schedule (which may just be the Hanson's method so need to read more about this).
Today got my arse kicked (Fizz had me doing lots of glute stuff) then a 12 M easy paced run in very hot/humid sauna-like conditions. Think I got my backside firing for good portions. Interesting/frustrating trying to figure out how to get those muscles to work.
OO, I've been running seriously about 5-6 years now so yes a long time to discover this. But I've no coach or anyone really that advises me. I think my issue is larger than just a tight back. My left hip is weak and then right one tends to dominate. The Fizz team has been working with me on this as I used to get lower leg injuries on the weak side frequently. Maybe I'm using the glutes some but just not enough (her comments may not have been as black or white as she made them sound). Anyway, something to work towards.