|
Jan 2015
5:27pm, 13 Jan 2015
10,779 posts
|
SODIron © 2002
Many recreational runners run in the 'grey zone'....easy runs too fast, fast runs too easy.
It's a very easy trap to fall into, lord know I've done it myself too many times and I should know better. You sometimes get caught up feeling fresh and consequently end up pushing the pace a little too hard when it should be easy.
I try to ensure that I stay focused on the purpose of the training run. For example, if the purpose is to develop the aerobic engine then it is better for me to run 30-60s slower per mile on my local 10 mile loop and gain an extra 5-10 mins 'free' aerobic training for no extra effort.
|
|
Jan 2015
5:41pm, 13 Jan 2015
115 posts
|
dibbers
Pinchy11. It is good -really well written.
SODiron. Yep, most if not all the runners in my club are 'one pace' runners, and that pace is nearly always in the no-man's-land of training.
It's hard for us runners to leave our ego at home sometimes when we set off for a run
|
|
Jan 2015
7:26pm, 13 Jan 2015
507 posts
|
PinchyII
SOD - what effort (working/Av HR) is that grey zone?
My Easy Runs are around 138 - 145
My Steady Runs are around 150
My Tempo Runs are around 158
My Race Pace is around 165
I know I don't do enough Easy Runs.....
|
|
Jan 2015
7:49pm, 13 Jan 2015
55,031 posts
|
Gobi
Lol easy at 138
I race at 170 plus
zone 1 is below 109
|
|
Jan 2015
8:00pm, 13 Jan 2015
508 posts
|
PinchyII
I walk and my HR is 109
|
|
Jan 2015
8:04pm, 13 Jan 2015
509 posts
|
PinchyII
by the end of a race I am at 175+ but cannot sustain obvs. My AV always works out around 165 for a 10K
|
|
Jan 2015
10:45pm, 13 Jan 2015
55,032 posts
|
Gobi
So I have averaged 175 in a 10km, you are not running easy, my run this evening was 8.50 pace I think HR avg was 108, joking aside my Z1 is below 120
|
|
Jan 2015
10:54pm, 13 Jan 2015
8,515 posts
|
Wriggling Snake
I had an omnishambles tonight. Funny you should mention "the grey zone". I had the slower group/recreational group. Hills, it was supposed to be, 4 efforts down from the top to half way, jog up, 2 efforts down to the bottom jog up, rest, then 4 efforts from half way up, jog down 2 effort whole of the hill jog down.
People mis counting, running up too fast, running down too fast, walking, good lord, technique all over the shpp. It was cold, windy, too many people. People not listening at the start, blimey I tried, sometimes it goes very badly.
good warm up though 
Omnishambles.
|
|
Jan 2015
11:27pm, 13 Jan 2015
10,780 posts
|
SODIron © 2002
Pinchy - The 'grey zone' is different for each and every athlete....
|
|
Jan 2015
9:46am, 14 Jan 2015
116 posts
|
dibbers
SODIron.
Absolutelt correct, but when you have runners who only seem to excercise one pace, it's probably habitual...and (according to the research quoted in the 80/20 book I mentioned) most often it's too fast and in their own 'grey zone'.
|
