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Shades Marathon Training
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I do have an Aer Lingus flight booked for April that I need to do something about, although the flight will be cancelled and I could get a refund, but I'll try and find another race to transfer it to.
https://athleticsweekly.com/athletics-news/return-of-parkrun-in-england-set-for-june-5-1039941078/
They say they can start from April 4th,but that is only events run in a covid secure manner,and they will never be covid secure as they aren't willing to start people in groups,my reading of the rules is they shouldn't start until June 26th.
I see me and Big G are going to be next on the vaccination list,hopefully done by end of April,which should mean both done by the end of July,so summer holidays should be good.
But you've all said exactly what I thought when I read their latest fairy tale press release.
Ian - great news that the vaccinations are speeding up. I think Cal and TR will be ahead of you though.
Big G - I see Davey has moved his events to Easter weekend, he permits under ARC but should still wait for Sport England/UKA to release info on road and trail races as they are considered as the authorised body for running.
Like parkrun I don't think Davey realises EA's press release only relates to T& F so far.
You can now skip next week's tempo run if you like
I can see a situation where the uk has been vaccinated, but due to the EU mess and not wanting the oxford jab lots of countries will be a long way behind, so cant see any overseas travel for a long time. Once other countries see the uk becoming normalish again then they might be keener for the oxford jab.
I saw somewhere that the NHS book a test app will be updated with the next age group on 8th March so usually you can get a test sooner that way rather than wait for GP to contact you.
Yes, I can see us being way ahead of the EU, they really have been making a mess of it. Not helped by making statements about the AZ which was untrue.
Ian - in a marathon your HR will be higher partly due to adrenaline etc. In training you are calm so can run fast at lower HR's. This is why some runners don't use their HRM in a race as it messes with their mind.
Last year when I was at my fittest for a while I was running at my last marathon pace at only 75% MHR. Would have been good to think that meant if I ran a marathon I would have made a dramatic improvement but very unlikely.
Ian - the most success I've had running a marathon by HR is when I decide to not let my HR go over a certain BPM in the first half, just as you would with setting a target pace. Of course if it's a hot day or it's hilly then that plan goes out the window. So I'd try to stick to say 135bpm which is 84% MHR for the first half. I would then expect to start getting some cardiac drift in the 2nd half.
It's useful stats to ponder over post race.
Speaking of the hamstring, I finally cracked and went out for a very cautious run this morning. I spent a full 45 minutes on the hamstring rehab plus glute, hips, core and a few other things, and I walked around the block before I started running. But after a week and a half, I felt like the tin man. I could feel the hamstring but it wasn't acute...but I also had a few other strange niggles in places that don't normally get them (eg left adductor and right knee) which I'll put down to the inactivity. With that in mind I just did two miles as I don't want to over-egg the pudding.
I will see how it behaves during the rest of the day and judge whether I will try again tomorrow or wait until Monday (which I think is more sensible and therefore more likely).
Ian - that's an average so you wouldn't set off at 84%, you would just try not to go over that HR in the first half, due to heat, hills or just running too fast. You should expect that your average HR for a marathon will be roughly the same whatever the race and irrespective of your current level of fitness. What will differ is the pace you run at, that is dependent on your training, conditions etc.
Be careful if you google MHR for a marathon as many will write about MHR when they actually mean WHR. So if you see advised MHR for a marathon is 80ish% that will mean WHR.
Big G and I had a detailed conversation on this thread last year about marathon/race HR's, I can't remember when it was otherwise I could bookmark the page.
My PB race average MHR's are:-
10k 91%
marathon 85-88%
6 hour 84%
50 mile 81%
8 miles this morning, frosty again and just a little bit of ice to negotiate where the flooding was last week.
Good that you're back out running, albeit cautiously. You don't think you might be overdoing the rehab, hence the niggly pains today. Mind you I don't suppose your body is used to a lay off from running.
I took a full rest day yesterday with no running or cycling as legs were a bit tired from a couple of hard bike sessions. Ran 10-miles this morning though, which was ver nice. It started off quite cold but I was fine in shirt/shorts and light gloves, and it warmed up to really good running conditions as I got into the run.
I bet you can't wait for some race HR stats to peruse
Still no update from EA/RunBritain re races
This was RunBritain's statement earlier this week...
COVID-19 (Coronavirus) Guidance for Road Race and Multi-Terrain Race Organisers in the UK
We welcome the UK Government’s statement today [22 February] on an initial step towards the resumption of outdoor sport.
We will now seek further clarity from Sport England and DCMS on the details contained within the UK Government’s roadmap and remain optimistic about the return on 29 March of athletics, running, training and other activity in clubs and groups and then for the safe return of competition and the sport more widely.
Again, we would like to thank everyone involved in the sport, from clubs, runners, athletes, coaches, leaders, officials, administrators, volunteers, facility providers, competition providers, parents and carers for their continued support, patience and understanding whilst adhering to our guidance issued in accordance with the UK Government’s response to the coronavirus pandemic.
The physical and mental health and wellbeing of all our members and their loved ones remains the priority throughout this difficult and challenging period so it is vital everyone adheres to the UK Government’s Covid-19 directives until further notice.
As soon as we have more information, we will make an announcement on our website and through our social media channels.
I do need to start thinking of putting some kind of plan together for DD. I know I can get 10-milers in with no real problem, but I need to consciously think about how I'm going to increase the long runs in the run up to DD otherwise it won't happen! Basically there's just over 3 months so I need to think about how I'm going to up the mileage safely. In that regard I may stick my name down for Plym Trail waiting list and just use that as a long run if I do happen to get a place.
It's annoying I've had that 4 weeks enforced break I was initially thinking to do what I want in terms of mileage in Feb and then start upping the mileage in March, but the lost 4 weeks has put me back a bit I feel, just in terms of when the DD falls.
Yes, Plym Trail gives meaningless HR stats due to the nature of the course, as does DD. DD is good if you want to check your MHR, I can usually get within 5bpm of my MHR at some point during the race, just shows how hard the course is.
I'm not doing any long runs either right now, I'm gently winding up the mileage and trying to get back to the paces I was doing last year. Then I'll do some long runs. I usually like to have 7 or 8 marathons as my DD prep, but I'll be lucky if I get one done, so this time I will focus on highish training mileage.
Big G - Nice 10 miles
Shades - What is WHR? Sorry might have missed it in the thread
20 miles around sunny London. Run felt great and there just seemed to be a happier vibe around town. Kept it zone 2 at 9:20min/mi which is fine at this stage. Brings up 62 miles for the week. Not sure how I’d maintain that mileage next week as the plan was to alternate a hillier shorter long run and don’t have time in the week for anything longer than I’m currently doing. Will have a think as I’d like to keep myself around 55-60ish to make that a new baseline.
If you're going to do a shorter but tougher long run next week then don't worry about the total mileage figure so much. It's not always the numbers that matter but the quality of the training.
WHR is working heart rate. Some Garmins etc calculate the heart rate zones by this method. And as I mentioned is used by runners too but often referred to as MHR, which it's not.
It's calculated by taking your MHR, deduct your RHR, then apply whatever % depending on what type of session it is, recovery/aerobic/anaerobic etc. Then add back RHR and that is the heart rate for that session. IMHO it's less accurate and much easier zones for runners to achieve, especially in the aerobic ranges. I have a low MHR and if I calculated my base training rate using WHR I would be doing my base training at too high a heart rate and would not achieve the training effect.
Shades-So would you say start about 145 and aim to average around 155?