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Sep 2013
9:54pm, 17 Sep 2013
20 posts
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Cog Niscencsme
daviec - very interesting comments on how the data tends to limit race pace expectations and how you can surprise yourself when you have to wing it. I'm looking forward to hearing how your impressive training volume pays off in the GSR. I'm sure it will be a good one.
Having said that, it is really useful to keep track during training and I'd like to collect some opinions on the use of GPS to give continuous pace data. At the moment, I train to heart rate on a Polar HRM and get the pace after the event from an app on the phone. Do people feel that continuous pace information is a help during Hadd training or just a nice to have?
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Sep 2013
7:21am, 18 Sep 2013
3,298 posts
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daviec
I don't have pace info showing during my run for exactly that reason. I still get mile splits so it's not totally blind, but I just run to HR. If I can see my pace I start to chase it usually at the expense of HR, so personally I prefer not to see it. It's only a button press away if I really want to see it though.
Lovely morning for my midweek medium long run today. Surprised myself with 7.21/mile at 74% for 15 miles. First and last mile splits were identical so I'm very happy with that 
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Sep 2013
10:52am, 18 Sep 2013
1,267 posts
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jog-on
I forgot to take my HRM yesterday so had to run without DOH! As it was a LT run I thought id try and stick at a pace as I havent done a run like that for a while. I managed a consistent 8.06 mm for the 10 mile section with a 2 mile warm up and 1mile cool down. Im sure towards the end my HR would have exceeded my parameters but I dont think by a lot and I felt pretty comfortable for most of it. Quite encouraging for a HM pb when I next run one
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Sep 2013
4:03pm, 18 Sep 2013
37 posts
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Spen71
Thanks for the reply Dave. I mean real big climbs. My last ultra was up Skiddaw! Anyone got any idea on how to include hills in HADD?
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Sep 2013
10:10am, 19 Sep 2013
1,272 posts
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jog-on
Hey Spen - Im not an expert but id probably schedule your hilly runs for a LT day where your heart rate can be higher. Thats the best I can do lol Im sure someone what is more proffesional will be along shortly
This morning was a LT run for me but lord I just wasnt feeling it today. Took a real effort to keep within my HR parameters where normally my alerts go off for getting to high today it was bleeping for getting too low! Plus I only bleeped once for getting too high on one of the inclines. I was expecting a proper duff stat result but actually i averaged 81/2 min miles at an average of 147bpm so maybe my LT run on Tues night of 8min miling was not as undisciplined as I thought (no HRM). For saying my av pace for LT when I first started was just under 9 min miling Im quite pleased! Im quite gobsmacked to be honest as it felt slower. It seems my legs are struggling to keep up with my heart rate now!
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Sep 2013
11:10am, 19 Sep 2013
3,312 posts
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daviec
That's a good sign jog-on. I find that eventually I've got to ditch hilly routes for sub LT runs as I can't keep my HR up in the right zone on the downhills.
Just an easy recovery for me this morning, but pace came in at under 8/mile average for 69%. I'm starting to see some progress now. Sub LT tomorrow, hopefully in as good conditions as it was today.
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Sep 2013
10:23am, 20 Sep 2013
3,317 posts
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daviec
Cracking sub LT run this morning. 80.7% gave me 6.40/mile average. Feels like a big jump, but when I look at my beats per mile graph it's a fairly steady progression over the past 8 weeks. Weeks 32 and 33 are where the HR upload issue arose, and by week 34 I was adjusting it.
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Sep 2013
10:52am, 20 Sep 2013
1,275 posts
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jog-on
wow daviec thats impressive!
Can you explain to me the relevance of beats per mile in training terms? Im assuming less beats is better but if you were running the same route at an easy pace and a LT pace wouldnt the beats per mile automatically be less as you are travelling faster? Or have I got the wrong end of the stick here lol Thanks
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Sep 2013
11:45am, 20 Sep 2013
3,318 posts
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daviec
Mine are about the same at all paces from recovery through to sub LT jog-on. You are travelling faster for LT, but your heart is also going faster and the two cancel each other out. The number itself will be different for different people (as our maxHRs will be different), but as you get fitter you should get better pace for the same HR which means beats per mile will drop.
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Sep 2013
11:52am, 20 Sep 2013
3,319 posts
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daviec
Spen - I meant to answer about hills. Very early in my training when I'm not actually bothered about HR and just building mileage, I'll get out onto the hills to help with strength and keep the boredom levels low. Once I'm into the main HR base training I'll stick to the road, and keep HR down. I'd say from a Hadd training point of view you could say that the big hills/fells/ off road stuff would be part of your race specific training and so you'd wait until you were happy with your Phase I training and then move onto phase II. So instead of hard 5k paced intervals, you'd do a couple of sessions a week in the hills in the build up to your race(s).
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