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Nov 2016
1:47pm, 11 Nov 2016
5,830 posts
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paul the builder
I think that comment (5km pace plus 3m/m - note it has to be current 5km pace, not necessarily 5km PB pace) is there for slower runner, to prevent the situation where they're hardly even running at all. I don't think you need to invoke that here.
In any case - if anyone does need a bit of a helping hand to start with, I'd advise 'borrowing' an extra 5bpm, rather than doing it to pace. That way being ill/tired/stressed/whatever still gets taken care of.
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Nov 2016
2:03pm, 11 Nov 2016
417 posts
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Daz Love
Cool.
75% it is intially, no + 3mm, plenty of shuffling for a few weeks, upping the mileage and see how I get on.
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Nov 2016
7:35pm, 11 Nov 2016
71 posts
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Brunski
Yeah borrowing 5 bpm is a good shout that is also mentioned. Daz I'd borrow 5 beats per minute rather than 5% as that'd be nearer 10 beats.
As soon as your pace at the the 70% + 5bpm starts improving I'd give back the bit borrowed gradually.
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Nov 2016
7:47pm, 11 Nov 2016
10,696 posts
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Bazoaxe
hhmm, 7:17mm pace tonight but the effort was 82.6% max so working that wee bit harder.
The mix of my old prescription runnning glasses and darkness make the monitoring of the effort on the garmin quite tricky, however next Fridays will be done in daylight so gives me achance to control effort a bit better than the running to feel approach I mostly have
on the plus side still no drift and I was going well at 10m and could have eaked a few more out I reckon
there was also a 6:55 at mile 9, albeit that is the one with slight downhill
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Nov 2016
8:57pm, 11 Nov 2016
1,389 posts
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Tizer
7.18 for me Baz, and the HR stats show how I've been feeling this week. Still, I felt OK for the 10 miles so the distance is definitely feeling easier
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Nov 2016
7:19am, 12 Nov 2016
4,988 posts
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daviec
I popped my sub 7 cherry for this block. Pretty steady throughout and averaged 6:59/mile for 81.2%
Last mile was higher HR as I pushed for the sub 7 average. Naughty!
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Nov 2016
9:07am, 12 Nov 2016
421 posts
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Daz Love
Looking forward to these days!!! 😀😀
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Nov 2016
9:44am, 12 Nov 2016
10,700 posts
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Bazoaxe
Davie. Remind me what pace you got the sub lt runs down to when in peak shape.
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Nov 2016
11:09am, 12 Nov 2016
10,701 posts
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Bazoaxe
Brunski, I meant to comment on a post of yours a few days ago but never quite found the time. You said something like you went through half in 1:29 but would in hindsight gone for 1:28 to allow for the slowing down.
I think such an approach would risk a more spectacular slowdown and in fact you should have been thinking about running at closer to 1:30 to halfway, and if you were brave over 1:30, and this would allow you to maintain pace for longer and maybe even speed up.
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Nov 2016
12:07pm, 12 Nov 2016
72 posts
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Brunski
Yeah Baz in general I think even paced is best, and maybe that was specific to York which has nasty hills/slopes at 15, 18 & 25 miles. I got to the 20 mile mark needing pretty much a 40 minute final 10k and my pace was dropping beyond 7 m:m and I kind of took the soft option and gave up on it a little.
It might be a personal thing but had I known I had 41 or 42 minutes to bang out a 10k I think I might have been able to dig in better?
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