Jun 2015
7:03pm, 9 Jun 2015
20,263 posts
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SPR
Varied is good NN. Different sessions target different things.
I take it your max HR is below 200? One of the issues with Gerschler's guidance is he assumed most following it would have HR maxs of 200+.
I'm inclined to take the 120hr recovery with a pinch of salt as well, given it had to happen within 90 secs.
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Jun 2015
7:15pm, 9 Jun 2015
5,623 posts
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100forRNIB
Perhaps it's an urban myth but I thought the very best marathon runners may run even mile splits BUT they vary pace within that mile to even out muscle pattern usage?
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Jun 2015
10:48pm, 9 Jun 2015
1,957 posts
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Ninky Nonk
My best estimate of hrmax is mid 180s. Resting hr is 40.
I certainly notice the burn above 175.
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Jun 2015
11:44pm, 9 Jun 2015
20,264 posts
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SPR
Whereas I saw over 200bpm at the end of pretty much every race when I used to wear a HRM strap (been over 210 twice) and averaged over 180, so getting my HR to 180 is not an issue, lol.
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Jun 2015
11:47pm, 9 Jun 2015
20,265 posts
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SPR
FR got to be a myth, it would show up in the mile splits if it wasn't and doesn't really make sense. Recruiting different muscle groups/ fibres makes some sense, but not varying the pace.
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Jun 2015
1:33pm, 10 Jun 2015
72 posts
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J2R
So, did my first hill sprint session today (well, first really focussed, measured, timed one anyway). After a 2 mile warmup, 1 did 11 reps of a full on 12 second sprint up an 8 degree slope, walking back down slowly after each one. I think maybe I need to find a slightly steeper hill for this, but it felt as if it would be useful anyway. Definitely one to add to the palette!
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Jun 2015
11:31am, 11 Jun 2015
73 posts
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J2R
I've noticed that I seem to be settling naturally into doing my easy runs at around 60-65% of my working heart rate. That's the pace I find myself going at if I run easy, but don't deliberately dawdle - sort of what I would do without thinking about it too much. Is this a good range to be operating in for the majority of my low intensity stuff?
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Jun 2015
12:38pm, 11 Jun 2015
1,488 posts
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Canute
J2R,
that sounds good to me. Lydiard recommended a ‘good aerobic pace’ but he did not define it precisely. However, Lydiard aficionados define his quarter pace session as a session you could go out and repeat immediately whereas a half pace session could be repeated the next day.
I suspect there is at least some benefit in any easy session no matter how easy, but it is not time-efficient to go too slow; furthermore, aerobic enzymes are likely to develop more at a ‘good aerobic pace’.
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Jun 2015
1:48pm, 11 Jun 2015
74 posts
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J2R
Thanks, Canute. The interesting thing for me is that if I slow my pace down considerably from this, by say 30 seconds per mile, the drop in my heart rate isn't that great. I can only assume that this is a pace which has become very economical for me, so even though I'm obviously working harder than I am at 30 seconds per mile slower, I'm doing that work a little more efficiently.
Having said that, one of the areas where I feel I've made the most noticeable improvement in the last couple of years (assuming it is indeed improvement!) is being able to run better slowly. Strange, counter-intuitive goal for a speed-obsessed runner!
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Jun 2015
1:58pm, 11 Jun 2015
56,221 posts
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Gobi
define too slow
I am polarized and will often run down towards 10mm with my heart rate at 10X
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