It looks like you're new here. If you want to get involved, click one of these buttons!
Interesting on people using HR.
If I am getting fitter (so as training progresses hopefully) should my heart rate drop slightly for the same intensity / pace run? EG at 7min miles should my current 168bpm drop slightly as I get fitter in a few weeks to say 164bpm?
as Hyde park runner said it is good at keeping the pace down to aerobic rate for recovery runs. I like the recovery time it suggests as well (said 3 days after 10m LT run)
Jools - I agree you have to run through mild pain (maybe back off) as if you stop it just comes back worse when you start again
Good luck in the half tomorrow Ramjet, also to Spoon and SQ and anyone else racing.Nice pic. I can't help thinking it's Joe and a representation of Joe after he's been stuck on a desert island for 15 years with no access to a razor.
Solid 10K there Millsy and sounds like you’ll have a decent base to begin marathon training from. Good luck for the Arc 50.
Well done on the early runs Hydeparkrunner. When I first started running in the mornings I really struggled - I was not a morning person and the effort would feel much higher in the morning. After a while I got used to it though, and now I’m the opposite and don’t like doing anything longer than a recovery run in the evening! Sounds like a sensible approach to your upcoming races.
FBT yes you’ll find as you get fitter the heart rate needed for a given pace will come down. Obviously there will be various factors (weather, tiredness, illness, stress, etc) that will impact individual runs, so it’s best to look at an average picture rather than worry about each individual run. Although that’s easier said than done sometimes!
Nice long run TR.
Great photo Joe and Jooligan.
Sorry you had a tough half chicksta, sounds like tough conditions though so don’t beat yourself up too much.
Bad luck Jooligan, the bug could well have impacted you.
Congrats again SQ. Great stuff after a big week. Agree with HA and Joe, don’t let the shoes take all the credit. You’ve been very consistent since Abbo and that’s now being rewarded. Go type your time in to the Daniels calculator and see what marathon time it predicts
At least you finished strongly Ramjet.
Sounds like a good week of training HA.
I often find the first big long run after a break tough Steve, I think it takes a little while to get in to the groove of them.
I managed to sneak under 30 minutes at the Linda Franks 5, with 29:53. Nice consistent splits - 6 min/mi for the first four, then gradually ramped it up a little for a 5:47 final mile. Suspect I might have had a tiny bit more in me, but I was feeling cautious and not massively confident after a rocky week, so pretty pleased overall.
Happily the achilles was fine throughout, so much so that I joined SQ for an extended 5.5 mile warm-down afterwards. Seems all ok today, so hopefully my caution and the swift physio attention caught it before it became anything serious. All being well I can get right back in to things now, but will take it one day at a time and ease off if needs be.
Interesting comments there on HR and fitness thanks people - as I suspected I should hopefully see my HR drop as fitness improves and as Jools mentions need to run more runs a lower aerobic rate.
16.5 miles at the weekend over hills, again my HR was 155-170bpm. foot hurts a bit so backing off for a day or 2
Great picture joe / Jools
SQ - awesome PB - and nice sub 30 spoons (even better about the achilles)
Jooligan 10p is a
bargain for such quality literature! Tough one on the racing results, but we
all have days like that. I’d say don’t overthink it. See it as a good week of training
banked, that will no doubt have a positive effect come A race(s). With good
conditions you’ll definitely trouble you PB at Wokingham and give sub-3 the
best bash yet. You’ll have the long-distance conditioning in the bag, and
hopefully another sub 1:25 to your name.
Good going on the early morning running, HPR. I’ve learnt to love it! Nothing
better on a summer’s morning. I’d agree with the general advice that racing a
half and trying 20 with 14 at MP may be too much on consecutive weekends, but
see how you feel nearer the time.
Nice to see a forum photo jools and Joe. Well done
on the parkrun and looked a nice Cotswolds route. I’ll head over to the Fire
College sometime if you both recommend it. The 10k in Bourton on the Water is
lightening fast, although sold out for 2019.
Good progression on the long run, TR. I like how the P&D long runs, without MP sections, are
still solid workouts. Something I am focusing on more this time round. Too
early for number of weeks to go countdown!
Hard luck, chicksta.
All good training. Ditto for Ramjet.
That’s a great week from you, HA. Which races have you got pencilled in?
Well done, Steve.
You’ve built back up superbly.
Good long run, George.
Thank you for the nice words of congratulations, still
delighted with yesterday’s PB. A brief race report for the Linda Franks 5M:
It is organised by own club, Almost Athletes. Superbly slick
and well-communicated. Friendly volunteers and plentiful marshals. Puts a
recent local race to shame really. A shocker of a night’s sleep dealing with sick
(not my own) from 3:30am, meant I was getting the excuses in as I teamed up
with spoons for a warm up. Took a
pretty relaxed approach, knowing it was coming at the end of a 75M week, so
even extended the warm up a bit – 3.3M easy with a few strides and a couple of
strides. This relaxed mental approach and zero self-imposed pressure probably
Went reasonably hard from the gun, knowing at least that it
was a short race, so any spectacular blow up would be short-lived. Managed to
settle into a nice little group, enjoying the perfect weather. 3-4C, very
little wind. First mile came in at 5:49 which was PB pace (set in the same race
last year). Second mile was faster 5:36 and mentally I felt good. Before I knew
it, we were on the second lap with only a couple of miles to go. Had a look at
the total time on the mile 4 marker, and realised sub 29:00 was on. Got
overtaken by a couple in the last 400m, but still managed to increase my speed.
Amusingly, one of the overtakers once my neighbour, so I can’t even claim to
the fastest time from my road… Pushed hard to finish in 28:24, a 56s PB. Really
delighted, especially as it was so unexpected.
Wanted to get to 14M for the day (to replace a MLR from
midweek) so enjoyed an extended warm down. I put on my NB Zantes for this and
felt a real difference. Much more ‘feel’ for the ground than the Vaporflys, but
certainly less of a cushioned ride. I hope that yesterday’s good result can act
as good inspiration for consistent and sensible training, and steering clear of
all the biscuits.
This morning I ‘enjoyed’ a lie in until 4:30 before cleaning
up sick… So, no recovery yet. Was supposed to be the first double of the plan.
Hope to get out later if possible, then stick the shorter recovery in somewhere
else in the week. Legs feeling remarkably un-battered today, certainly compared
to wearing minimal race flats. But I will still knock tomorrow’s 5M at LT on
the head and stick in some strides or similar instead.