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Intervals during aerobic base training

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paul the builder Nov 2013 4:32pm, 6 Nov 2013 4,035 posts	Quote Pin paul the builder Nor do I! That's because it's up in race effort territory. So the odd tempo at 160-165, and races. That's about it. My "Hadd sub-LT" stuff, and MP stuff, is all in the range 145-155. But my max is 180. I suspect yours probably is too, which is why > 160 is unpleasant. And why long sub-LT runs feels so hard. If your max was 196, it wouldn't be that bad at all. And if 160bpm is roughly 6:30m/m pace for you (a tempo run logged on 24/10) - if your max was 196, you're not racing anywhere near your potential. Given your numbers from the last HM, I'm still sure your max is quite a bit less than you think it is. Of course - none of this matters a flying f*ck for intervals.
Ninky Nonk Nov 2013 6:04pm, 6 Nov 2013 1,294 posts	Quote Pin Ninky Nonk Quite happy to admit I've not achieved my full potential - don't do nearly enough miles for that. Although the peak hr on 24/10 was 183. So looks like I should schedule a max hr test sometime soon....maybe next monday. I fully expect that you're right and my max less than 196 now -it was a couple of years ago when I last did a test. Still it won't make those sub lt runs any easier. So paul when are you doing your first set of 200m intervals?
paul the builder Nov 2013 7:34pm, 6 Nov 2013 4,036 posts	Quote Pin paul the builder I didn't mean potential in that sense. We're all short of our full potential in that way. I meant why would you not push harder than 20+ bpm from your max on a HM? the answer is that I think you did push hard, but your max is wrong at the moment. No, your peak HR on that tempo run on 24/10 was almost certainly 164. what you saw in the first 2 miles are rogue readings, caused by bad contact. We all get them from time to time at the start of runs. Once you sweat up, it goes away. You get it more in winter than in summer for related reasons. You can also get them from certain t-shirts, or combinations of tops, creating some kind of static. Tighten the strap, lick/spit thoroughly before putting it on, some folk use some kind of conductive gel. You still sometimes get it though. And it will make your sub-LT run easier (because if/when you find out your max is 180-185, then you can do those runs at 145-150. Which is probably no bother at all to you, at least initially. Question is, could you do 10m at a constant 150bpm and not have to slow down or increase HR for the same pace...). My "winter 5k pace improvement" plan starts next week, with 5 x 4min on the club schedule. I'm not calling it base training, because it isn't
Ninky Nonk Nov 2013 8:38pm, 6 Nov 2013 1,297 posts	Quote Pin Ninky Nonk I wouldn't call 5 x 4min speedwork, because it isn't. You probably need some 100m or 200m work. Get you out of your 'marathon shuffle' Honestly, hope you enjoy the intervals and get the improvement you're after.
SPR Nov 2013 8:48pm, 6 Nov 2013 18,845 posts	Quote Pin SPR Haha, true that: runnersworld.co.uk I do proper speedwork (60m for speed and 150m for speed endurance), before I do my intervals at the track.
daviec Nov 2013 7:14am, 7 Nov 2013 3,458 posts	Quote Pin daviec Who called it speedwork?
Ninky Nonk Nov 2013 8:23am, 7 Nov 2013 1,298 posts	Quote Pin Ninky Nonk Sorry 'pace improvement'.
daviec Nov 2013 9:22am, 7 Nov 2013 3,459 posts	Quote Pin daviec '5k pace improvement' to be precise. VO2 work is going to be of more benefit given it's fairly large significance in the outcome of a 5k race, along with LT and aerobic endurance. Paul has pretty much nailed the LT and endurance side of things, so with a primary outcome of improving his 5k pace with a view to it having a knock on effect on his marathon pace, I'd say VO2 intervals are the way forward.
Ninky Nonk Nov 2013 9:48am, 7 Nov 2013 1,299 posts	Quote Pin Ninky Nonk scienceofrunning.com Please note I wished paul the best of luck, daviec.
Ninky Nonk Nov 2013 9:57am, 7 Nov 2013 1,300 posts	Quote Pin Ninky Nonk scienceofrunning.com Also this may be of interest.