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Shades Marathon Training
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To run that on your own just shows that you would be faster in a race situation. And you weren't hanging on you were cruising for most of the run. That cruising feeling is priceless.
Re your query about Maffetone's formula, I think that more base training will bring more improvements.
Rcouture, I can't answer your specific question about Hokas. But maybe order them and just wear them around the house first for a few minutes and if they feel comfortable that's a good sign. But if they don't feel quite right for whatever reason when they're on, just check you can return them if you need to, and if you only wear them indoors for a few minutes they'll be totally clean so should be no problem. I've done this with other shoes that I've ordered online. Yes, as you know, I have had my ups and downs with this Maffetone training and I have had frustrations on some of those runs where I've been averaging over 10:30. But something definitely clicked today, which is what I needed.
I think we all take a risk buying a new shoe, whether in the shop or on the internet so if you're happy to take the chance then do it.
Big G - I know what you mean, that cruising feeling. If you had the opportunity I think you'd find that you'd be able to run a cracking 10k/10m or half marathon too.
What % MHR was your HR?
Cal - I know, that moment when you hit your toe and are too frightened to look at it.
Maybe the 10 miler was a little too far on Wednesday but good you are back running again, despite the niggles.
Shades, I was just looking at that. The average for the effort was 174, so this is 89%. It did peak 189 in the last 0.1 mile (where I was slowing slightly). Here are some stats from Fetch for the average per km and the spread each km. Is there anything I can glean from these stats in terms of my Maffetone training pace or anything else as I'm not sure. A quick reminder that my MAF pace is 142 and my max is 195. Is 142 about right, too high, too low? For what it's worth I think 142 is about right but I suppose it's good to double check these things
Km3 is most impressive as that would have been when you were 'cruising'. Who needs speedwork
I think your MAF rate is right for you and you can run comfortably at that HR and are improving on hills too.
I'm glad I got my effort done early as it is blustery out there now and due to get quite a lot worse as the day progresses. I left the house before 5:45am, which is very early for me!
I think regarding the speed work, if I was entering shorter races most weekends as I did last summer I probably wouldn't do any other speed work. But with no races I wonder if introducing them in August maybe useful. I'm going to wait and see how it goes though because if I do have a breakthrough at my MAF tests (I do feel I'm due one!) I may just keep going with the MAF training for another month. But I'll see how I'm doing at the end of July with things and decide then.
Definitely a good sub 20 next time what with the time lost on the turns and the brief hesitation at 3 miles.
Rcouture - the Arahi are on my wish list too. Hokas can feel quite strange when you put them on for the first time. They will also be a much lower drop than your GT2000's that may take a little getting used to initially. I haven't as yet found the Arahi at a decent price, I have plenty shoes so don't really want to splash out right now. You should get high mileage out of them.
Was a joy to go downtown today and take some stuff to a charity shop and buy some books. I was desperate for books to read, our library isn't reopening yet although they're going to have a click and collect service they don't explain how it works.
Nice to see the barbers and hairdresser salons all scrubbing up their premises ready for tomorrow
I think the easing of lockdown is affecting me. As I was queuing outside the locksmiths I had this overwhelming desire to steal a car. Someone had left a Lamborghini right next to me with the engine running and no sign of the driver. Anyway I resisted obviously. I think I need to get out more. Would have been nice to bomb up the M5 though.
Shades, what Reebok shoes did you get and what do you think of them? Are they reasonably light? Haven't worn Reebok since the late 70s when I used to sell for them! Am tempted as have worn Asics DS Trainers, mainly, for years but they keep changing the specs. The time before last my size was too small; the last pair of the same size are too large!
I'm not as confident however in my HADD training at the moment!! Finished off last week with 51 miles, including 7m with 3m at 135-140, those came out to 8:03/7:54/7:40 for 138/138/141 bpm. So an average of 7:53 @ 139 bpm. However my previous session of this came out to 7:41 @ 138 bpm!
Likewise I did 14 miles with 10 at 135-140. Average was 8:15 @ 141 v 7:58 @ 140 last time.
Splits were; 8:57(138)/7:57(137)/8:15(141)/8:00(142)/8:19(144)/8:10(143)/8:14(141)/8:20(142)/8:20(142)/7:54(142). I was hoping this would have been my last run at 135-140, but no idea if that is classed as mastered or not?
Also noted my regular 5 mile route in beats per mile;
20/5-1133, 24/5-1144, 27/5-1143, 31/5-1129, 3/6-1115, 10/6-1150, 14/6-1170, 24/6-1180, 1/7-1187
So I feel like I'm getting worse, but it could be the weather? No idea if I'll stick with this or just run to feel and stick some speed work in once a week at either 10k/MP.
Iceland is off the quarantine list from tomorrow,so another hurdle out the way.
Sorry to hear that Steve
Steve - we've all noticed a rise in our HR's too due to the humid weather and we've all had variable and disappointing stats for some of our runs.
Maybe you need to go back to base rate for a few weeks and forget the ILTHR runs as you wanted to improve your base pace. Are you using a chest strap now? If not along with the high humidity you might be getting flawed data.
Ian - that's great news about Iceland.
Decided to take a rest day today,busy day in work and I've ran a lot in the last 12 days,take it easy as the next 4 weeks I'm hoping to have the biggest 4 yet.
Shades-Do you think I'd benefit by stretching my long run out to 22? I know a lot do,the last couple of 20's have felt fine and in control hence the question,or should I get them feeling easier.If it matters the 20's are taking about 2:37.
I think in my Level 2 plan I have long runs up to 22 miles.
alehouse - I think if I'd tried them on in a shop I would have said that they were not for me, but the moment I started to run I loved them.
Finally back running today, seems like ages since my last run, but was only 3 days. Did an easy 5 miles, toe OK just one or two twinges. Didn't feel that comfortable a run, I felt really unfit, but that was probably due to the conditions 17 degrees and 95% humidity. 🥵
6-miles this morning. Humid conditions and also very blustery, but I just took it really steady (average 130bpm for the whole run) and did enjoy it, although the last mile into the headwind was a bit of a pain.
I definitely managed to get my 5k in at the right time in terms of the weather. A couple of other club mates who are usually quicker than me are about 30-seconds slower at the moment, as they had to run yesterday afternoon when it was blustery. A couple of the speedy ones (i.e., sub 18-mins) are running today so it'll be interesting to see how they get on.
I am quite enjoying this virtual event. It's not the same as a proper race but there's lots of chat about what's going on and everyone is taking it seriously, although of course we all know it's just a bit of fun.
I was pretty niggly this morning, so almost didn't run but I spent half an hour doing foam rolling, stretching and mobility work (rather than the usual 10-15 minutes) and when I got outside I was actually less niggly than yesterday. There's a moral in there somewhere.
6 miles again. I want to go longer tomorrow but will see how I feel. I won't push it too much at this point.
Cal - that's a fair amount of pre run preparation, but it must have worked.
Tommy & Big G - East Cornwall have announced that there won't be a Cornish marathon this year. Will be back 2021.
That's a shame but understandable in the circumstances.
I have seen the likes of SVN and How Hard Can It Be are putting some events on. Certainly the latter had some events the last couple of days - Friday had 35 people across the events and today had 38. 100MC is getting some pressure from some people to allow these to "count" as currently they do not.