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Dr Dan, so have your hr zones moved a bit or were you not suffering enough?
Re my tempo pace, which one do you refer to? My staple one is at 6.45 pace. I don't really do many other tempo runs at the moment, however when I do a 'mid tempo' run it is usually in the region of 6.20mm.
Part of my issue is that I have focused very much on mara specific training I have lost touch a bit with other tempo zones and usually race often enough to get the hard work in that way.
ah right. I believe that my threshold pace according to McMillan and based on my last half is 6.15 which is very close to the range of paces for a half. I was targeting 6.20 as overall average but was working to 6.15-6.20 with first 3 miles being 6.15, 6.16 and 6.19 so perhaps I just dipped a little too far in and if it's a day when you are not quite 100% it can no doubt trouble you more than a day when everything else is good and you get away with it.
Yes the reason I asked that is because I cant quite seem to tap into higher hr's. So whilst I am still running equivalent or faster times for a lower hr I don't seem to be able to suffer like I used to, to take full advantage by accessing higher values. I have sort of put this down to my focus on mara training and not hurting myself in training like I did 2-3 years ago.
JGav - it's mind-blowing isn't it?! What also amazes me is how slow is still looks - for example, the first few laps of most Olympic 10,000m finals look positively pedestrian, but they are probably still running around 4.30-5m/m pace.
Makes me wonder how plodding I must look to an onlooker!!
DT - just sounds like a bad day at the office, for whatever reason.
Dr Dan, I do still do spin, however with my mileage where it now is, I treat it more as a high tempo/quasi recovery session. I simply can't hammer it like I used to.
5 at recovery yesterday, same planned today. I still feel drained internally. Think I'm heading for a 3 week taper instead of the usual 2!
I tend to just make intervals up, Andrew with my usual's being 400, 800s, 1k or 1 mile. I'll then also do various pyramids just to mix the paces. I don't work at that type of effort often though, preferring to make my main sessions up from a mp session and another tempo such as hmp.
My experience of people that take up triathlon, jgav is that they start off with running, cant quite make a mark so decide to blur the lines by concentrating on all 3. They never then seem to improve their running. No offence is of course intended, it is just the people I know tend to have reached a point with running where they have taken all the initial easy gains and need to up their work but choose to divert.
Still struggling with my mojo/recovery and the windy weather has not helped my decision making. meant to be an mp session today but ended up with 3 at easy. Still on for this being a big mileage week before my taper starts, there just wont be much quality by the looks.
Thanks both - that's given me some ideas. I think I'll start on Friday with something like 8 x 400 and then work up the volume from there.
It does seem quite windy out there today (not as bad here as I expect it is further up north), hopefully it won't make my tempo session tonight a slogfest (3 miles of tempo within a 5 miler).
Andrew, It wont do you any harm to throw in that sort of finish for 400m or so on a tempo. I often do that just to give me a sense of the end of a race.
I shall now be racing Saturday afternoon at the midlands rd relays. First time I have done these. It's never be a valuable use of time time when the kids have been younger, but now they are that little older and easier these things are easier to commit to.
I must say I am still languishing in a my pit of disappointment from sunday so this maybe just what I need.
Don't beat yourself up too much DT - unless you really have overtrained yourself, which seems unlikely, then it is probably just a virus or suchlike and you will soon be back on form.
Looking forward to an easier recovery run this afternoon after yesterday's harder session.
Nice one Andrew... good finish.Good luck with the relays DT.Weird one today. Sunday's 22 miler, the day after The Leeds Golden Mile, was brought to a premature end when I started getting knee pain between 20 and 21. I stopped at 21 and walked the last mile. I only other time I've had that particular pain was exactly 2 years earlier when I also ran the day after the Golden Mile ... that was at Tadcaster 10 and it hit me at 8 miles and I was brought to an abrupt halt. But it was gone by the next run.
I haven't run since Sunday until today... I went for a marathon dress-rehearsal 15 miles at MP ... but got the same thing at 9.5 miles. Stopped at 10 but it was pouring down and I was 5 miles from home in shorts/T-shirt ... so in the end I did 4 x 1 mile (MP-30s) with 400m walks in between. Hoping its just some weird after effect from running at 1 mile pace. Otherwise the legs were fine.
Dr Dan, yes I should think it's just the use of some different muscles from that race. Is it better today?
Alehouse, yes Sutton Park. Never ran there before but from what people have said it's not a nice flat and fast 5k!
14 mile mlr last night at 8.05 pace. It was surprisingly muggy when sheltered from the wind. I do now seem to have a very light cold. Annoying as I have a pretty big 5 days training as a final push!
Good luck at the relays DT.
Alehouse - thanks, that sounds sensible. At the moment I only do 2 sessions a week (tempo, intervals) with a long run and two shorter easy paced runs.
Did one such run yesterday afternoon - 3.5 miles, clipping along nicely at 8.15mm pace. Slightly sharper than the bottom end of my truly easy zone (which is about 8.30mm) but it felt very relaxed so I kept going with it.