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Oct 2017
8:32am, 26 Oct 2017
25,166 posts
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SPR
I think we forget the individual when coming up with these rules sometimes. Under 50 is not a lot for Boab, Davie, & FR, but for a runner who's never consistently run more than 20 a week, 30-40 is a lot. The rules of running still apply, a base should be built. A time may come where that doesn't do anything for the runner as he's adapted, that's when the choice between more miles or intensity comes in.
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Oct 2017
9:10am, 26 Oct 2017
33,752 posts
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Hills of Death (HOD)
I think 50 is magic mark for me I aim to do that's for next seasons marathon
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Oct 2017
12:33pm, 26 Oct 2017
13,868 posts
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Fenland (Fenners) Runner
If you run consistently and do a lsr it is easy to hit forty to fifty without trying.
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Oct 2017
7:00pm, 26 Oct 2017
5,002 posts
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daviec
Agree SPR, 30 to 40 and above can (and did previously to me in the past) seem unachievable. I think thought that's where Hadd (or some other kind of intensity limiting plan) comes into play. By running at the correct intensity to allow higher mileage, most folk would find (IMO) 40 odds per week fine. Lets' say your 70% runs come out at 12mm (and in the beginning untrained you might just go at 75% for all easy runs), that's still 5 miles on an easy run of an hour (as Hadd suggest for a minimum), of which I have 3 a week. A slightly longer midweek run and a weekend long run would add another 17.5 in total (assuming 12mm again), and you've two sub LTs on top. Let's say 6 miles on each one (10m/mile). That's 44.5 miles (for a 4.5hr marathoner) and should be no bother as you'll self regulate by HR.
Beginner gains on this kind of training are immense as well, because you're recovering from every run properly, getting great miles in that your body isn't used to, and not worrying about how to increase mileage or pace, as it's all directly controlled by your own improving fitness.
Having said that I'm not trying to pretend it's for everyone. Time, mentality, how injury prone you are and so many other things come into play. Ideally you want to be a lone trainer, as the pace must be controlled by your HR not fellow runners. it's not suited to those that like club sessions (or any run) for the social aspect, and it severely lacks variation in the early phase. For me that's all a plus point BTW, lol.
Tonight I got a nice easy recovery session in. 8:39/mile for 70% MHR with a few bumps in there to keep me in check. My beginner gains meant it was 20s/mile faster than the same route for exact same HR, same conditions as I did on Monday (8:59/mile). I'm going to do my sub LT (mostly) offroad tomorrow so that I won't be comparing it to Tuesday's baseline session, and also to try and keep injury free.
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Oct 2017
9:40pm, 26 Oct 2017
25,191 posts
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SPR
I agree with that Davie. Reducing the intensity is the way to increase the miles, it's what I did this time last year. I think we agree, the only thing I was saying was don't put a limit of 50 miles or more on using an intensity limited training.
I'm also a solo trainer, I don't train to HR but I do wear a strap and I did use the HRM initially to slow down, while I got used to running slower. Club runs always look fast (I see the pace they're run at now they're on Strava). You'd think a proper social run would be the perfect time to slow down.
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Oct 2017
8:23am, 27 Oct 2017
6,282 posts
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paul the builder
Great post davie. And good to see you back too.
Nice idea about deliberately choosing *different* routes for sub-LTs, so data isn't comparable in the early phases of training. Stops you obsessing over a few seconds here and there, when in general the improvement trend is moving fairly quickly anyway.
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Oct 2017
9:44am, 27 Oct 2017
5,003 posts
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daviec
Hi PtB 
So, I got my sub LT in early this morning, and while it can't be compared as I deliberately chose a more difficult off road route, I ended up some 20s/mile faster anyway. Also my average HR was a couple of beats slower. Certainly helps keep the buzz going for now. 7:04/mile @ 79.2% MHR. That brings me to 45 miles for the week, so I *should* top 60 odds for the first time since July and only third time this year. Man, I've been lazy.
Forgot about the secret weapon of fetch analysis. beats per mile. The perfect indicator of improving fitness.
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Oct 2017
3:10pm, 28 Oct 2017
5,004 posts
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daviec
Split recovery for me today. Paced my step daughter's parkrun PB without coming out of first gear, then after lunch got my own hour in at 70%. Gives me a nice 10 miles for the day without trying.
Now having looked at my log I'll have to do 15 for my long run tomorrow to make me up to 70 for the week. Something I haven't managed yet this calendar year. Mileage could be quite substantial once I start extending my midweek medium and weekend long runs.
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Oct 2017
12:34pm, 29 Oct 2017
5,005 posts
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daviec
And that's 70.
Ran at a level between recovery (70%) and easy (75%) given my lack of distance recently I didn't want to burn out. Ended up 73% which was fine and 15 and bit miles was long enough, going much further would have been an effort. Ended up with 7:45/mile pace so everything still moving along in the right direction.
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Oct 2017
10:18am, 30 Oct 2017
8,151 posts
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Boab
Well done Davie. A lot more miles than I am putting in at the moment!!
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