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Shades Marathon Training
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No need to practise hills for the test, the harder you find hill running the easier/quicker you will reach exhaustion.
Don't worry how long the hill is as long as it's a decent hill as you run as many reps until you literally have to stop as there's nothing left.
When I did my MHR test there's a good hill near my home, I warmed up over a couple of miles undulating first. Then tackled the hill with a vengeance, unfortunately half way down again I discovered there was ice on the hill and there's no way I can run flat out if I know there's ice. So I ran slowly to the top of the hill again, flat stretch along the top. So did reps, probably about 200m each way up and down the road trying to run harder for each one. When I thought I was going to die I stopped, felt a little dizzy so leaned up against a parked car and set the alarm off. It was a dark February morning so not wanting to have an altercation with the owner I had to run off as quickly as I could, which was very slowly as I was shattered. I added on 3 or 4 beats to my recorded MHR.
Cal - it's good that you're thinking about races.
Very mild here too. The stormy weather has passed and now lovely sunshine.
I ran 20 mins to get there so that was my warm up,then straight in to it,I added about 200mtrs of flat beforehand to lengthen the overall effort,first hill I topped out at 176,downhill recovery dropped to about 145,then up again got to 180,down again to 145,then last hill I only got to 175,definitely couldn't go again,no sick but I was bent over recovering,so guessing I can add 2 or 3 beats so go with 183?
That would give me a maf number of 140,if I add the 5 for improving,think Hadd would give me 135 from what I can see,and 75% is 137 so all in the same ball park.
Next I was thinking about doing a 10 mile run at easy pace and I presume I should want the heart rate not to drift?
The one thing stopping me is what Rcouture touched on and walking the steep hills,I am still going to run them as I do as I don't want to walk.
Yes, you would want to try to avoid any cardiac drift. You're aerobically fit so I don't think you'll have too much trouble controlling your HR although you will get better with practise.
No need to avoid hills, again you will become better at controlling HR on hills, by easing up a little on approach to a hill that gives you a few BPM in hand to tackle the hill without going too far over your target HR.
Rcouture - as soon as you find you are fresh and feel up for the challenge.
Ian just got his HRM so that would have given him an incentive to do the test ASAP.
When I did mine it was because I'd read the Hadd stuff and was very keen to start the training.
I've seen a 10k this Sunday,bit further than I'd like but I want a race and I'm off for 3 days then so good time to do it.
Good that you've still got races in your area. Are you thinking of wearing the HRM? Just for post race stats of course.
When you talk about no drift are you literally talking about zero movement or is a couple of beats allowed?
Had a good look at today's effort,and unsurprisingly it was my fastest strava segments over the route,the hill has 2 segments and I averaged 6:24 uphill on them,no wonder I was wrecked.
Don't start too fast, take say the first mile or so to build to 75%. If you start too fast you'll lose time having to get HR back to desired level and it's frustrating.
That's a stonking pace for a tough hill! 😮
I don't think my MHR has reduced by more than 2 bpm in 15 years.
It's taken 2.5 weeks nearly, but my London medal and shirt should be arriving tomorrow. It's a bit of anticlimax, really! I know 1000s of orders to process is probably not a trivial exercise, but 2.5 weeks does seem a bit excessive to me.
Is there formula of what % of max other races should be raced at or is it all different depending on people,training etc?
Mavericks now have our Sportsshoes discount code.
Ian - it does depend on training and the individual. Big G and I have had this conversation before but unfortunately he hasn't had a chance this year apart from his 5k.
For a marathon from memory I usually run at 85 - 88 %. Can't remember what I do a half but a 10k was about 90-91%
I'll check my stats tomorrow.
Rcouture - not had a race cancelled on me yet (that I was running) but I do suffer from post race blues when I don't have anything to look forward to.
Cal - hopefully can ease back into it now, good you're feeling positive about entering races
Ian - wow at running up hill pace... I'd be happy with that down hill pre injury.
Big G - should have my medal and shirt tomorrow as well as just got an email, I feel sorry for people who did the event as their only marathon distance complete as it is a long time, but 40,000 envelopes stuffed with medal and t-shirts will take time.
7 miles this evening, first run with the headtorch for a couple of years. ATW have launched another marathon at Dorney Lake in the Spring. Saturday 2nd April which I have entered. Another race for the bucket list is Kosice Europe's oldest marathon.
BigG: I've heard most are arriving this week. I'm still waiting for my virtual comrades packet that I did in the spring!
Rcouture: completely understand the disappointment you're feeling.
Robert: I had one of those at the weekend. I finally got to test out my proviz gear. I was lit up like a tree
Ian/rcouture: I don't envy your HRM max tests. Mine always made me want to throw up.
Shades: how long have you been tracking your heart rate to have stats over 15 years?
5milrs for me yesterday and today. Feeling good and strong. Feeling a bit tired though as youngest is teething and awake a lot
Re Dorney lake, that's Easter weekend isn't it? Had to look up Kosice, wasn't sure where it was
IOW is the oldest marathon in the UK. I did it on their 50th anniversary in 2006.
Ian - had a quick look at my stats, I have little info on shorter races as never been my priority but my average HR's are 87-91% for a 10k, Half 87-89%, Marathon 84-89%, ultras vary too much, dependent on how fit I was at the time.
Emmy - were you planning to go to SA this year to run Comrades?
I started HR training in 2004, don't have all my spreadsheets from then, I've only got about the last 10 years. Haven't kept all my race diaries either, take up too much space. Of course I used to train throughout the winter and race rarely, then in the Spring race through to early November and then all base training had gone and start again.
Are you back to WFH all the time now with stricter lockdown in NL?
Hope the teething passes quickly, I guess it doesn't though.
Big G - I had the same at leisure centre today, ran out the back door in the pouring rain to get in the front door again for gym session.
Circuits was good, instructor turned up with a black eye, he's a boxer.
Followed by leg session in gym, ankle twinge just on last set on the leg press, after that no trouble with it.
I lost all of my data from 2011-2014 so I struggle to remember anything that isn't on Garmin connect.
Rest day for me today so taking it easy. We've had the rain this morning and now it's very windy.
BigG: that sounds like some epic rain! Hope you get a place for tomorrow's lesson.
Emmy similar I've got friends in SA, although probably not good enough to blag a stay but do fancy going on holiday there again.
Shades - Kosice only recently entered my thoughts, a Slovakian I used to work with commented on my strava after DL about it, then my pal whos going back home to Poland in the next few months also dropped it in his plans. DL is the easter weekend, may have a look at a travelodge the night before this time.
London medal and shirt arrived today, left outside and got soaking wet. Wore shirt out for 5km run this evening. Now have spring marathon booked going to look for a 2nd one in May (probably Halstead) and a trail marathon early march time.
9 miles this afternoon after a work catch up in Richmond park. Have signed up for Finsbury Park half from Runthrough on the 8th of November. It’s apparently hilly so not sure re PBs but beggars can’t be choosers. Fingers crossed no cancellations. If my postponed half happens in mid December I can shoot for a PB then
We have no idea what events are going ahead next year, I'm going to stay fairly local and low key next year, few thoughts of events I was looking at:
Richmond - end of march, they are 50% full already (Cal's entered)
ATW dorney lake - easter saturday (2nd april) it's flat, only 600 runners and have been getting the go ahead for other events (I'm booked in)
peterborough - 11th april, quite a new event
Rob, I did think about having another crack at Dorney but, mentally, I'd much rather do a single course than laps. Rcouture - I'd put yourself in for Richmond - it's local and it'll be a nice course (I've done the half five times). Maybe not as fast as Dorney but a lot more interesting.
Emmy, I've got friends in SA too. I'd love to visit, and it's very, very high on my bucket list in terms of holiday destinations, which in my case would mean trying to fit it around Two Oceans
I got a morning cancellation so I'm off to the spinning class soon. I still feel I could actually run. Not even using a scale of 1-10, but if I use 1-100 there's a very slight sensation there of about a 3 if I prod the area! But again I've had this before so I want to hold off a bit. We'll see if I manage to hold out or if I crack in a couple of days! I did go for a 5-mile walk late yesterday afternoon and I will probably do similar today.
Rcouture - that's great news you've found another half marathon to do, I know you were gutted to have the other race cancelled/postponed. Don't let the fact that it's undulating put you off, you'll still do a good PB after all the training you've done.
I can't see right now that any 'big' marathons will be back on for the Spring, nor can Brighton obviously having postponed until the autumn. So maybe look around at what marathons are on, I guess between us all on here we've run most of them at some time so we can help with course/organisation etc.
Big G - London deliberately went for plastic free packaging and it was only yesterday when there was heavy rain that some recipients said the packaging was damaged, no mention from all the others that received theirs before then of any damage.
I think 30 days is an acceptable time to wait for the shirt and medal to be despatched, it's not as if it was a race.
3 out of 100, I think I'd run.
5 miles today, good running conditions. Back to running with tired legs, after circuits and the gym. Had a few twinges from ankle last night but was absolutely fine for my run today. But my ankle is not up to doing a LIITS class today, I feel a bit guilty about not going as there are only 2 people booked into the class.
Good class again today and this time very nice weather when I left