Posted: 22/11/2016 at 12:39
Nick – I sometimes put a sweat band over my watch, maybe that would help with the temperature ?
Ali – “run slower to run faster” – regardless of the distance. There are different ways to train by heart rate but I have chosen to go down the MAF (as per Phil Maffetone) method. So, my MAF rate is 126 (180 – your age then + or – 5/10 beats depending on your physical state). At the moment I am running about 10:30 per mile pace without going over 126. Eventually, I will become more efficient and my pace will get faster for my 126bpm heart rate. At some point you should get so efficient that it is a struggle for you to keep running at your MAF heart rate. Therefore, you will be running at a decent pace for the same effort (or something like that anyway !). The only issue with this process is that it can take months to achieve, you should still see small improvements each month though. You can do some runs above your MAF rate but you shouldn’t do that many as it will delay how quickly you improve. So, if you are a patient person this is meant to be a very effective way of improving your performance, and reducing injury.
Rob – bad news on the job front, I finish at the end of December so have started looking for a new one. And how dare you mention the ‘C’ word, it’s still only November man !!
So, I went out for my first run in 2 weeks yesterday. All done running to heart rate so very slow indeed. 3.2 miles at an average of 11:07 which included walking up inclines so my heart rate didn’t go over 126. One shin is fine today but the other is a little sore so it doesn’t look like it has completely mended yet. Will have to play it by ear for when I go on my next run rather than try running though it, that will be difficult.