|
Jun 2013
1:33pm, 22 Jun 2013
659 posts
|
Canute
Barbara, Well done.
Yes a hard 5K definitley counts as an intense esession - though you can probably get most of the training benefits of an intense session at a somewhat lower intensity, with less addition to total stress and therefore less disrpution of regular training.
|
|
Jun 2013
8:13pm, 22 Jun 2013
28,838 posts
|
Hills of Death (HOD)
I think a bit of what you fancy does you no harm ;-).
But yes Canute intense training on loads of work outs will not damage your CV but will damage your legs and other parts and break you prevent you from training etc.
|
|
Jun 2013
8:28pm, 22 Jun 2013
173 posts
|
Revbarbarag
So, my strategy for the next 3 weeks is:
1) Go easy on the running pace (slow, patient miles, 3-4 times a week)
2) Work hard in the gym (core and strength, with particular attention to exercises which stabilise hips and knees)
3) In 3 weeks' time, come back for another Parkrun PB 
After that, it's two weeks on holiday, during which I shall get in the hotel gym a few times, do a bit of running in the heat and hills of Eastern Crete, do plenty of easy swimming, and probably eat a lot of icecream. We get back on a Tuesday, the Wednesday would be a good day for a nice brisk 4 miles or so, and then the Friday evening I'm running a 10K race.
Bring. It. On.
After that.... mostly slow and patient, something harder no more than once a week, and a build-up to a half marathon in November.
|
|
Jun 2013
11:23am, 24 Jun 2013
187 posts
|
Revbarbarag
Right, attempted to implement an HR strategy on this morning's long run. I had planned a route of 8.5-9 miles (chosen primarily for Fetchpoint reasons, I have to say). The first mile I needed to walk a lot to keep my HR down, but that was the wiggly bit round the village to pick up Fetchpoint markers, and involved quite a few hills. I thought it would settle down once I got beyond the village where it's flatter.
Well... actually it's amazing how much your memory deceives you. It isn't *that* much flatter beyond the village, and the merest suggestion of a hill was enough to pick my HR up. Actually, about 3 miles in, I realised that I was welcoming this, because it gave me a reason to walk - I was actually still tired, presumably from pushing my pace at Parkrun on Saturday. (Did I mention I lopped 62 seconds off my PB? On top of 7 seconds the previous week, and a whopping 80 seconds two week before that?)
My pace was averaging around 14:40, which is waaaayyyyy slow, and I calculated that if I did the full route I'd planned, I would be out over 2 hours. In short, I decided to shortcut. I still did 6.67 miles, and the HR summary was thus:
Heart Rate Zone Summary
===
Sub-70% (136bpm): 68.2%
71-75% (136-143bpm): 19.5%
76-80% (143-149bpm): 11.2%
So, given that it is hilly in these parts, and I'm carrying several stone of extra weight against gravity each time I climb one, what do you advise on HR training..... cut myself some slack and go to 75% on hills.... or walk a lot? There's one VERY steep (but mercifully short) hill towards the end which had my HR at 135 just walking it.
|
|
Jun 2013
9:53pm, 24 Jun 2013
28,845 posts
|
Hills of Death (HOD)
Sweet
|
|
Jun 2013
11:02pm, 24 Jun 2013
799 posts
|
Longwayround (LWR)
I'd be inclined to say you should walk a lot. Briskly, perhaps. But the point of HR training is to train the heart.
|
|
Jun 2013
6:57am, 25 Jun 2013
7,777 posts
|
GlennR
There's nothing wrong with a bit of 75% WHR - it's the max that Parker suggests for longer runs anyway - but above that take some walk breaks.
|
|
Jun 2013
9:21am, 25 Jun 2013
188 posts
|
Revbarbarag
Thanks! If I do the next couple of Parkruns below 70% WHR, it will be interesting to see how much slower I go. That course is pretty flat.
|
|
Jun 2013
12:49pm, 27 Jun 2013
3,683 posts
|
paul the builder
"""I'd be inclined to say you should walk a lot. Briskly, perhaps. But the point of HR training is to train the heart. """ - it's not really, I think Revbabs' 'brainwave' moment on p.1616 summed it up pretty well:
""I had a brainwave moment yesterday.... well, not so much a brainwave, as I think I've grasped the implications of something that is written down in several places. Heart Rate Training is not about training your heart at all, it's about training your legs. More specifically, it's about training the muscles in your legs to become more efficient at working aerobically, so they can propel you faster before you start to produce lactate, which slows them down.""
Heart Rate Training is using the HR as a tool to measure effort, as opposed to pace or perception. It just happens that the most common use of it is to keep a lid on effort levels and ensure we really are running as easy as we think we are.
Rbabs - good luck with this approach. I'm a big fan of this, and see it as great for not just building endurance and the aerobic capacity, but helping to keep someone on the right side of the injury line too, with the focus on easier running and building up lots of muscle and support tissue strength before launching yourself in to (controlled) harder stuff.
For now I'd say it's probably better to keep running, slowly, than to stop to walk. But an occasional walk break won't *harm* the training as such. You might follow the progress of Khanivore from the Hadd thread, who seems to be in a similar place to you (if you weren't already).
|
|
Jun 2013
12:58pm, 27 Jun 2013
3,684 posts
|
paul the builder
On the subject of "not doing harder running" in this phase, I think us HR/Hadd devotees don't necessarily *have* to believe that training the anaerobic system can in some way damage aerobic development (ref. Canute's post on the previous page).
Instead - what isn't controversial (I assume) is the statement that, if a runner is doing 2 sessions a week on the anaerobic side, then that's 2 sessions a week that he/she *isn't* working on the aerobic development. For a high-mileage runner, that might be 2 sessions out of 10-12, and only 10-15% of mileage. Maybe not such a big deal. But for a lower-mileage runner, new to this, then those 2 sessions might represent 40% of their week. And that's a big change of emphasis, and will definitely affect the rate at which they build their aerobic side.
*That's* my #1 reason for suggesting people don't do much speedwork, fartlek, tempo, and even racing, during this stage of their training.
|
