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Nov 2016
12:33pm, 11 Nov 2016
412 posts
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Daz Love
Ptb - Thanks for the response. I am determined to something different as something needs to give. You rightly notice that ALL of my running has been in the higher high rate zones. To me 'easy' running was always between 80-85% (I know that is wrong and probably why I am stop start and always injured)
My concern is time, I have London next year and not sure how this will fit. I am happy to keep at below 75% until mid-end Jan but would want to do then pick up pace.
Also what is the impact of cross training, I swim and haven't a clue what my HR is during that. Will that muck this up?
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Nov 2016
12:35pm, 11 Nov 2016
10,692 posts
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Bazoaxe
Pt, that's a +1 for your post which is excellent IMO.
Daz. that's not unlike my first experience of trying to run at 75%.....imagine if you had tried to keep the HR below 70%. However, if you follow PtBs advice then in time you will be able to do so.
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Nov 2016
12:37pm, 11 Nov 2016
413 posts
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Daz Love
Cheers Baz.
I will keep at it and lets see what happens!
One plus already is I feel I will be to run consecutive days which I always struggled with!!!
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Nov 2016
12:40pm, 11 Nov 2016
10,693 posts
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Bazoaxe
...or even run twice in one day.....
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Nov 2016
12:43pm, 11 Nov 2016
414 posts
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Daz Love
I feel like I could do that as well!
Lets build up to that!!
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Nov 2016
12:50pm, 11 Nov 2016
10,694 posts
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Bazoaxe
Due to logistics this week I have been carrying gear to/from work in a rucksack and I have seen my HR/Pace for these runs take a step backwards, presumably as I am carrying more weight.
I normally would do my gear transportation on cycling days, but Ive only had one of those on Monday this week.
I have 10 Sub LT miles planned home from work, but will need to leave the rucksack and some gear at work over the weekend so that extra weight doesn't interfere with a key run.
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Nov 2016
1:00pm, 11 Nov 2016
415 posts
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Daz Love
Yes I am certain things like that would make a difference. Harder to run with the extra weight.
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Nov 2016
1:11pm, 11 Nov 2016
69 posts
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Brunski
Daz, I think I'm the exact opposite to you but have a friend in exactly the same boat, he can hold 80/85% max HR for his runs and can hold this for well over 10 miles (I couldn't).
I stumbled accross a Mark Allen (triathlete) article about 5 years ago when I first got my Garmin 305 and started running to/from work at 140bpm (70% max or thereabouts), I noticed the pace at that heart rate raise quickly and soon I was running 7:00 mm on the flat at about this HR.
I'd definitely stick to the slower stuff, I've not got the doc infront of me but am pretty sure it says Hadd would not advise running slower than 3 minutes per mile over your 5k pace, so for you I'd say don't run slower than 9:15 mm if you can run a 5k in the 18's, and let your heart rate at that level drop to 70%, then the pace should start raising again at the 70% pace.
I need to start getting used to holding the higher HR now. Which seems harder at the pace I'm having to run at (not hard on the heart or breathing, more the joints).
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Nov 2016
1:16pm, 11 Nov 2016
5,829 posts
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paul the builder
Daz - on swimming: absolutely no idea. But because it's different muscle groups in different combinations, working in different directions - then I wouldn't have thought there was any negative effect (nor any great positive one either). The downside I do see is that it's time you could have been running 
And on London - well, see how you go. You might find that you enjoy this sufficiently, and are seeing promising gains from it, that you just carry on stick with it. For sure, you don't absolutely need to leave this training to run a good marathon.
If you do bail out mid-Jan then you'll really only have dipped your toe in it, but you can of course do that and then come back to it again.
So first - see if you can 'enjoy' running 5-6, or 7 days a week slooowly, while you build to 50mpw. I think that's going to take you to around mid-Jan in any case - looks like over about 30mpw will be new territory for you, so take it steadily.
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Nov 2016
1:24pm, 11 Nov 2016
416 posts
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Daz Love
Yep lets get to Mid Jan and see where I am at. I want to be in this running game for the long game, motivation is always there and I have said, if I could, I would run every day, just my body couldn't handle the way I trained.
Brunski - I did read the 5k pace + 3 mins which would be c8:45-9mm for me
Ptb - Whats your view on the 5k pace + 3min or shall I just stick with 75% and build the mileage? And let it takes its path and trust I will get down to that in due course.
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