TopHalf (50-100) club

nrg-b

For the whole time since I started running six months ago I've been on less then 50 mpw. The week I finally achieve it ie 53 miles via BT-Stage2 last week, I find myself in "no-man's land". Can't get into the <50 Slackerz Club and not good enough to join the 100+ Mile High Club.

Anyway lookforward to seeing how all the other TopHalf'ers are doing ;-)

[Deleted User]

Count me in NRG-B.

My rolling 7 day total topped 60 miles at the weekend (for the first time) and I intend to spend a few weeks here acclimatising. All my mileage is at circa 150 HR which I guess is around LT-25 in a BT kind of stylie.

nrg-b

Awesome, Percy. So you reckon your LT is about 175. How did you come up with that figure?

popsider

Yes I'm in, 60+ for the last 2 weeks - though not this week is that OK?

The 100 a week club obviously have no life - and the slackers are...well....can we just call them joggers?

[Deleted User]

I did say guess NRG-B ;-)

That was based on a New Years Day 10k when my average HR was around that figure.

Does that make sense? I've seen HR max at 194

However, I was coming back from sickness at the time....

Ratbag

Hello chaps,

I did 48 ish last week and seem to be about to go over 50 so I guess this is where I belong...

I've never been over 50 yet as far as I can recall but BT is getting me there...

Perce...175 is perfectly feasible for LT given your HR max...

[Deleted User]

Morning all,

Nice to see that this forum is breaking into every smaller cliques - shall I start the 44 - 46 mile thread next? Only joking...

Well, I'm on 45 miles weeks at the moment, and intend staying there for the rest of the month. I should be eligible to post on this thread again in early Feb though.

Hilly

I did 52 miles just before injury, but missed one whole week (wow!), but will be back to 50 the end of this week, so I suppose I should move up to this group now.


Might go down miles again on race weeks though, so does that mean I have to drop back down to the next group for that week?


This could get messy! )

nrg-b

Ain't this fun!! Reminds me of the sketch with The Two Ronnies & John Cleese (??) about Upper class, middle class and lower class. I wish I could remember it.

[Deleted User]

OK then, a question for you all:

How do you split up your weekly mileage?

Mine is quite simple. five days of around 10 miles, a rest day and a long run all at a comfortable pace. Some of my routes have hills but at present no intervals and no speed work.
I'm building towards FLM so I expect to add some intervals and speed work and maybe increase total mileage too but not before mid Feb.

Having never done a marathon, I'm keen to first put down a solid aerobic base that I can rely on to get me past 18 miles and on to the end. Speed improvements after my base building stage are the icing on the cake.

[Deleted User]

I'll not say how many miles I did last week for wishing to removed from the club and banished forever but this weeks schedule is this and I'll never show my face here again if I don't do it......I aim to some how hit around 75 miles mid to late Feb (fingers crossed)

M 9 complete (tempo)
T 9 Going at lunch trainers ready (easy)
W 5am (easy Xcountry) + 5 (faster paced) lunch
T 6 (Fartlek)
F Rest
S 16 (at 20 mile pace)
S 6-8 (Slow recovery) Maybe even day off

This should give me between 51 and 59 miles.

Hilly

My weeks follow something like this, but can change due to other things getting in the way!

Mon-1hr circuits or rest if tired
Tues-8 miles fartlek/reps or other speed
Wed-10 miles steady
Thurs-6 miles easy
Friday-7 miles
Sat-5 miles easy or rest plus 1hr swim
Sun-15 miles

Approx-51 miles give or take the odd mile

Also just started to include 30-60mins on turbo trainer 4 times a week.

Bod

Am quite conservative about distances as I run to time. On BT stage 1 i would do a 60min run and call it 6 miles.

On Stage 2 i'm associating the pace to HR from my latest Hadd test.

As a consequence I am not 100% sure of distance or pace. Not that bothered either, although a GF thingy would be good when can afford it.

week 1 49.9
week 2 64.7

My plan to mid march peaks at around 68m but will tend to do 6-9m more with the few 3m doubles, plus another hadd test in feb, if pace increases then i'll up my mile calcs

[Deleted User]

Bod, what would your typical week look like day by day, just curious.

Thanks,
TR

nrg-b

Like Bod I'm running to 'time' as indicated by the Stage2 schedule. Here's what I did last week starting from Sun 4th Jan:

S: 85 mins @ LT-20 : 9.07 miles
M: 47 mins @ LT-20 : 4.86 miles
T: 70 mins @ LT-10 : 8.30 miles
W: 75 mins @ LT-15 : 8.16 miles
T: 60 mins @ LT-10 : 7.08 miles
F: 75 mins @ LT-15 : 8.67 miles
S: 60 mins @ LT-10 : 7.38 miles

Weekly Total = 53.5 miles. My LT heart rate is estimated at 163.

[Deleted User]

I guess all of us on Stage 2 are going to fall into this category. I am doing doubles many days too which is bumping me up to 70-85mpw.

popsider

Are you doing all that in your 150s pants? I gotta say if you are that is a strong recommendation for Pose - I don't think the average person could do that mileage in those shoes.

popsider

I should clarify I am talking about New Balance RC150s and calling Pantman "pants" - not asking about his underwear.

[Deleted User]

LOL, popsy!
The only runs not done in my trusty 150s are a few doubles I do on grass with the kids when I wear surf shoes (2mm neoprene sole) and waterproof socks (seal skinz).
That said I am NOT a Pose "poster boy" - my Pose running is crap comparatively. I'd say I'm more than half way there, but I have a LOT to iron out still. But I do the basics - feet under hips, land on ball of feet, bent legs, posture, etc...
NRG-B is the forum's Pose dude!

[Deleted User]

And, for the record, I do beleive the average person could do that sort of mileage in those shoes - that's the whole point! I'm nothing special...

[Deleted User]

Could I ask what a stage 2 schedule is?

nrg-b

Popsider: ROTFL!

PM: Ahem! - excuse me? ;-)

All my runs so far are now in NB150s - in similar pose style to Pantman. It does take a lot to get used to. As long as I stay injury free, we'll see it how it goes.

[Deleted User]

Trail runner - I put together a 4 stage LONG term plan (1yr or more) for some peeps wanting to do Base Training - get VERY aerobically fit before moving on.
It's nothing extraordinary. Many have benefited from Hadd's article (see BT thread) - he has phase 1, phase 2a & 2b. One of the IAAF marathon coaches uses introductory, fundamental and specific.
We all cover similar ground, with subtle changes and different structure and terminology.
Stage 1 just builds you up to 1hr a day (ideally) of steady jogging with a max HR limit of 15bpm below your Lactate Threshold (10K effort if you are running it in approx 1hr).
About 10 forumites have patiently endured between 2 and 6 months of conquering stage 1 and are now enjoying the next stage.

Ratbag

Enjoying??? Hmmmm...actually, yes I am...I believe that I am starting to see real benefits...up until now, the thought of a 50 mile week was way more than I would ever consider but with BT, it is starting to become 'normal'...I won't ever get to mega-mileage (I don't think) but I am happy doing what I'm doing...

For Hadd article, see the link on the very first page of the Base Training thread...

Hilly

What stage are you on Pantman?

[Deleted User]

Stage 2 - three days ahead of the rest of them ;-)