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Jun 2013
6:11pm, 20 Jun 2013
780 posts
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Longwayround (LWR)
A maths teacher writes:
Revbarbarag loses one mark for not including the line:
MHR - RHR = 130
in her working.
Short intervals, as I understand it, cannot really be done by HR since it takes too long for the heart to react. If you expect the intervals to take a couple of minutes or more then I suspect they can be done by HR.
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Jun 2013
6:22pm, 20 Jun 2013
7,161 posts
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The Terminator
Funnily enough I was doing a LSD in the late 80s too.
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Jun 2013
7:16pm, 20 Jun 2013
165 posts
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Revbarbarag
Humph! I think my working was perfectly clear. But then I once made a comment on an exam paper asking whether there was an error in the question.... there wasn't.
As a relative beginner, the conclusion I'm coming to is:
1) do my most of my running below 135 bpm
2). Once a week, run harder
3) after a couple of months, check RHR and MHR and recalculate if necessary
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Jun 2013
1:01pm, 21 Jun 2013
28,826 posts
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Hills of Death (HOD)
Babs your a quick learner 
It's taken most of the club over 3 years to not even be aware of that or don't care.
I've even heard them say they ran on a club night and set a PB !!!!!!!
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Jun 2013
1:13pm, 21 Jun 2013
7,179 posts
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Dvorak
Is there an extra "a" in there, The Terminator?
Most people would go with that for HR, Rev, except some might say don't implement step 2 until after the first two years 
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Jun 2013
1:21pm, 21 Jun 2013
28,831 posts
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Hills of Death (HOD)
I say F**k it do it after a few months lol
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Jun 2013
1:50pm, 21 Jun 2013
2,945 posts
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Garfield
LOL Dvorak!;)
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Jun 2013
11:02pm, 21 Jun 2013
168 posts
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Revbarbarag
What's the logic of waiting before you do any harder running (whether months or years?)
They way I've understood it, below 70% WHR you are training your muscles to work aerobically more efficiently (so you can run at a faster pace without going anaerobic) - and above 85% WHR you are training your muscles to work anaerobically and tolerate lactic acid better - so you can sprint harder for longer - whereas in between 70-85% you are not training either system effectively.
But does training your anaerobic system inhibit the training of the aerobic system?
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Jun 2013
11:40am, 22 Jun 2013
658 posts
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Canute
Barbara, you ask the key question. Many people believe that training at or above lactate threshold damages aerobic development. Lydiard and Hadd appear to say this. I do not think either of them ever actually said exactly that – though Hadd talks about squeezing the tooth paste tube for the bottom.
Despite much searching of the research literature, I can find no convincing evidence that a single session above LT damages aerobic capacity. There is evidence that within a session, high acid levels inhibit muscle contraction and therefore might inhibit some aspects of training benefit within that session. A substantial body of evidence demonstrates that a period with many high intensity sessions leads to an over-trained state in which fitness deteriorates. However, it should be noted that an excess amount of low intensity training can also have this effect.
So my conclusion, based on my own experience, extensive discussion with coaches and reading of the research literature leads me to conclude that one fairly intense session per week does no harm. However if you are also increasing total training volume, including a high intensity session adds to the total training stress. Therefore, while building up total training volume, it is best to avoid any intense sessions until your body can cope well with the increased training volume.
It should also be noted that different people respond differently to different types of training, so anyone who tells you there is one best way to train is probably expressing a narrow opinion based on too little experience. I know people who have improved their 5K or 10K performance impressively while doing only a large volume of slow training. I also know people who are still struggling to break 30 min for 5K after 5 years of training at low intensity. So if you want to achieve your best possible performance be prepared to explore how your own body reacts to training volume and intensity.
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Jun 2013
12:55pm, 22 Jun 2013
171 posts
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Revbarbarag
Interesting.....
I would guess that aiming to run Parkrun at a pace which would better my PB by a minute would count as a fairly hard session. Two things of interest. One is that I did it!!! The other is that my HR peaked at 170.
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