Teknik


Latest posts by Teknik

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The 2014 Marathon Thread.

Posted: Yesterday at 16:41

MG well done on yesterday's 16 miler, and nice recovery run today

OH good OW swim and hill run - 4 tops!

Stewart well done on the 15m MLR, and on today's general 9m - well done on 40m for the 4 day week

HM I hope that virus clears up quickly

Stuart well done on the 10k and gym work

NP LOL Cracking Parkrun time and nice trail run this morning

AGF all the best to you - hope all is well at home

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11.65m MLR this afternoon - a bit wet and windy here.  I chose a new route and didn't realise how hilly it was: it was a bit of a struggle to get back to the car, but glad I finished it.  38.4m for the week

 

The 2014 Marathon Thread.

Posted: 20/12/2014 at 12:08

HM hope you shake that lurgy soon

Stewart well done for battling out the LT yesterday

OH congrats on breaking through 1200

NP well done in the pool - hope you had fun at the Parkrun

Stuart Parkrun ton-up !!

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6m with the Club, mostly on the road.  Warm again down here (9C).

The 2014 Marathon Thread.

Posted: 19/12/2014 at 17:58

MG nice easy 6 last night

OH well done on a wet and windy 5

Stewart well done on the 6.8m

MG take care - shin splints usually crop up when you try too much too soon too fast

Stuart nice MLR - glad you made it back

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Another 3m recovery jog this morning - HR print was a little better but it was a short, flat run...

The 2014 Marathon Thread.

Posted: 18/12/2014 at 12:27

OH wow the sea must have been rough!

NP well done on the pool lengths and nice trail run

Stuart nice easy 10k yesterday

MG well done on the steady 8m

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5.5m club run this morning - slippery slog through the woods with a few hills.

The 2014 Marathon Thread.

Posted: 17/12/2014 at 16:17

NP thanks for the tips.  Good pool sessions and nice MP run

MG Zurich does sound good.  Well done on the steady 5m and PT session

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3.4m recovery run this morning - much warmer here today.

The 2014 Marathon Thread.

Posted: 16/12/2014 at 11:43

OH over 10miles in snow, hail, sleet, and wind ! Shame no thunder...

MG well done on the quick 5m

NP well done on the swimming.  I don't have firm plans yet for a Spring marathon - I'm having another go at a sub1:30 Half on 22 March, then assuming I recover well, that leaves me 5 or 6 weeks to pick a marathon - maybe Hamburg (26 April, same day as VLM) or Salzburg (3 May).

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5.8m slog through the mud in the park and woods with the Club this morning.

HADD Training Method

Posted: 15/12/2014 at 20:37

Ecce you may get a variety of answers, but personally I think strides are about form and leg speed, so I regard the recoveries as unimportant - static rest for me, or a slow walk.  I do only 15 to 20 second bursts, and usually only do 6 to 8 reps.

The 2014 Marathon Thread.

Posted: 15/12/2014 at 15:52

NP nice couple of runs over the weekend - sounds like Buddy is really having fun

MG good steady 4.5m and well done on the week's total

Stewart nice easy 4m and well done for hitting 50m for the week - hope you manage to get the runs in this week

OH well done on the 5 miler - the open fire must have been a welcome feeling

Stuart well done on the backpack 18, and great total for the week !

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Sports massage then a 3m recovery jog this afternoon.

HADD Training Method

Posted: 15/12/2014 at 12:26

I do use beats per mile as a general gauge of fitness, as it covers both pace and HR (bpm = av pace per mile x av HR per minute).

When I first started Hadding I wasn't convinced that you could get a flat bpm graph - my shorter races had a way lower bpm than longer ones.  Now I can see that, if aerobically fit, you should average into roughly the same bpm on any race distance.

Current PBs

5k  1221 bpm

5m 1262

10k 1264

HM 1296

M    1432

(I don't expect races shorter than 5k to correlate, as you get a mile or two of low HR before the rate jumps up - my bpm for a 1m PB is 1041, and for 100m it's 358!)

As you can see my problem is still HR drift in a marathon - if I could stick to an average 1300 bpm at 84% max, that's 7:18 pace.  If I could 'merely' hang onto 1400 at 84%, that's 7:47 pace. 

But to illustrate how much fitness the pneumonia cost me, I was averaging roughly 1300 bpm in training in September.  Now it's 1500.

Tricia I suspect your worsening bpm recently is merely a function of the extra hill-work, (you'd expect to be running more slowly / higher HR) rather than a sign of lower base fitness.

The 2014 Marathon Thread.

Posted: 14/12/2014 at 13:15

MG that was a cracking 18 miler, well done

Stewart nice 12 miler in the snow

HM thanks

Stuart sorry to hear you're not sleeping well.  Hopefully you'll have better luck tonight.  I always find this time of year difficult - race day is far away, weather is awful...

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11.5m MLR for me this morning, a bit icy in patches.  HR still not good so pace slow.  36.1m for the week.

 

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