I have always found it hard to run slow on the long runs any thoughts or suggestions gratefully recieved.......midweek I run five miles in 40 to 45 mins and then do some intervals and Thursdays I am doing around six in 50 to 55. I find it hard to keep my speed down on longer runs for the first mile I am fine but then creep up.........after 8 miles my speed drops more easily...........is it just a matter of discipline do you think? Thanks in advance.
0 ·
Comments
+ 1 for Phil's suggestion and if you do, then you'd need to look at around 70% or less of max HR to keep at the sort of pace that you've mentioned.
Thats agood point fido I didn't tend to run on Saturday which meant I was not tired at all come Sunday, though the Hal Higgdon one I have been looking at shows a tempo marathon run on the Saturday. Will have to adjust. The RW schedule didn't show a Saturday tempo run just an easy jog, the last one I followed in 2010.
mitiog......I did the run for 15 minutes then went flat out for five then jogged then really went for it to see how high I could get my hr...............in the am I just put the chest thing on in bed and read it that way before I stood up. Dont know if thats the best way but my mate suggested that way............
mcs
the best way I've found to make sure you're running at the pace you can comfortably hold a conversation is to run with someone and spend the whole time chatting......... That way, if at any time you start to find it tough to speak easily, that means you need to slow down!
If this is not an option, then sing along (out loud) to your favourite songs while you run?
My resting is 38bpm
My max is 189bpm at the last test, a little over 18months ago, I set out to do one each year but it is so painful I tend to duck it
Be prepared for a bit of a shock mcs! Your max can be higher than you think. I've never done a lab-based HR max test but I have adjusted my numbers based on the fact that I finished a race at 104% once! Needless to say I don't wear my chest strap in races anymore - it makes me slow down when I glance down to see big numbers!
I'm sure I've heard somewhere that the theoretical max's are based on Swedish swimmers so there can be quite a lot of variance in terms of 220 being used. I use 180 - age + 10 for my steady runs, -20 for my easys and + 20 for tempo. (Maffetone's method)
In my bike racing days (early 20s) I used to regularly get my HR over 200 at the end of time trials. Still I reckon that approximate ranges are good enough for us mortals - I'm not sure an extra beat or 2 - would make that much difference to training effect.
My week generally looks like this
Mon: (Lunch optional 4miles) Evening 10miles tempo (half marathon pace)
Tue: Reps (usually hills)
Wed: Long run 10-12 miles
Thu: (lunch optional 6miles) Evening Rep session usually miles
Fri: Run for me, just go out and run as I feel or rest (I very rarely rest)
Sat: Long run 13-18miles
Sun: Rest
This is based on half training, I will need more miles for a marathon
If you're going to use an HRM, you should calculate your max HR rather than use the theoretical calculations. There are a number of different ones around, some coming out pretty similar, others vastly different. I do HR training, know my max as that's what I got when doing the appropriate test, but if I went by some of the calculations, my max would be around 30bpm less than it actually is.
+/- 5 bpm probably won't make much difference, but +/-10 bpm would.
I take my RHR first thing in the morning, before I get up (or even move) luckily I've got a clock with a loud tick, so I can use that without even opening my eyes!
Jeepers do you sleep with the strap on then? Good pointers, sounds like you do it by pulse is that right?
Resting heart rate of 38? flippin heck you must have a horse heart!
And another fact I learnt on here is the 220 - your age for max heart rate is bull spit. Same as jeepers my max is 30 bpm higher
I dunno if your garmin does but i can set mine to shout at me if i go too fast? Made a whole world of difference on long runs.
No, just find my pulse and use the clock, counting the pulse rate for 15 secs then x 4.
I use the 305 + HRM. I'm quite good at keeping within the required HRs (I use the JL Parker method), I can "run to feel" and can churn out mile after mile at the same HR, but it does require discipline! Your HR will increase (cardiac drift), but if you're running to HR, you just have to bite the bullet and slow down until you're back within the correct zone / percentage / range.
There are a lot who say that they can't "run that slowly" - which is rubbish, if you can walk, you can run slowly. But I'm old enough and ugly enough not to worry about what other people think as I know that training this way suits me and I reap the benefits.
Good advice Jeepers will try that one in the morning. I find if I walk slowly with the family for example I get tired more quickly than if I walk at my own stride pace but you are correct in it requiring discipline to make yourself slow down.
Reckon you are just fit Choisty, due to all that training!!!
Happy Saturday all.
Like with any form of training, you just have to decide what you're doing, whether HR or pace and just stick to it, whether it feels hard to speed up or slow down.
Not exactly rocket science.
Actually though, that's quite an interesting point (hence the edit), if you're struggling to maintain the appropriate pace at the moment, how will you manage if you're picked and why will that be different?
Time for breakie.
I like that running to hr actually slows you down. I see to often people saying train faster, run your slow runs faster, speed up toward the end etc.
I don't run to heart rate but I can assess my hr well enough to know what it's doing and I like to take my slow runs slowly. I like the old adage 'you are training to race not racing to train' but just the 'you are training to race' keeps me running slow. It means I can go on for longer which is what I want.
I read some training advice that said do your long run one day and your faster run (tempo or steady) the next. This makes sense to me. I can just concentrate on the miles on day one and on day 2 I can worry about pace without worrying about how far I've run.
Anyway - I'm not training for a marathon right now, I don't have the endurance or the speed. All a bit arbitary at the moment. Hoping for some new legs from Santa.