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Oct 2013
6:42pm, 8 Oct 2013
17,000 posts
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FR
"the last 8 at 6:30's" I dream of the day that the first 4 are at 6:30s 
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Oct 2013
6:52pm, 8 Oct 2013
3,369 posts
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daviec
Nice job Boab.
Rest day for me yesterday, not that I'd have managed out running after a heavy Sunday night with friends. Recovery planned for tonight then back to my usual on Wednesday. I've got big hopes for what another 6 months of Hadd can do for me if 2 months can turn my 5k pace into my HM pace
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Oct 2013
9:08pm, 8 Oct 2013
52 posts
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Spen71
Bloody hell. Amazing paces.
I have a 13 mile fell race this Sunday. Will not be running to heart rate just as fast as I can go thru mud, bog and over rock. Great fun.
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Oct 2013
10:32pm, 8 Oct 2013
47 posts
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Cog Niscencsme
Admiration and envy at the paces. The improvements are an encouragement to keep with it.
I had a very interesting 10 miles this morning at 83% MHR. For the first time, I had to keep pushing the effort to keep the HR on target. Usually I'm having to hold back to avoid going over. The whole run had a really different feel. My pace was better and it felt fast and enjoyable. Here's hoping it continues.
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Oct 2013
1:21pm, 9 Oct 2013
21,145 posts
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HappyG(rrr)
Ah, that answers my pace question over on the 3hr thread then Boab. You can do GO33 at 8 min/mile and be 70%, so racing at 85% gives you sub 6 min/mile?! Which should put you up at the sharp end of the results! Woohoo! :-)G
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Oct 2013
1:46pm, 9 Oct 2013
7,369 posts
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Boab
Don't read too much into that :)G. I doubt 85% could be maintained over 30+ miles. The terrain is hard, sub 6's on that route is probably impossible unless you are a proper elite (i.e. sub 2:25 marathoner). I don't see many, if any, leading Scottish ultra runners running avergae of sub 6's on this route. Happy to be proved wrong of course, I would be most impressed
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Oct 2013
4:01pm, 9 Oct 2013
3,373 posts
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daviec
Been feeling a bit rough this week. Maybe carrying a bit of a bug or cold. Beats per mile average has gone from 1070 average for last week to 1102 this week Hopefully I'll shake it soon. This is my usual when I'm on holiday from work though, lol. Never manage to catch anything that would get me a day or two off!
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Oct 2013
7:45pm, 9 Oct 2013
6,072 posts
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Bazoaxe
davie in step backwards shocker
Srsly - your progress and the pace of it astounds me. In 2 months you have seen some massive pace for effort jumps and BPM improvements plus turned 5k pace into HM pace.
Ive been at this for 5 months now and have seen only gradual improvements, i do see my pace/effort and BPM edging in a positive way, but its small steps. Sometimes a sudden jump before I go back to normal then start to ease towards the numbers in my sudden jump again. My 5k and HM times are almost unchanged, in fact a few seconds worse. However the stats tell me I am more efficient and I will stick to the plan for at least 9 more weeks.
In mid December I need to decide if I do an 18 or 12 week P&D plan. Currently thinking 18 weeks as that got me a PB and 2 other good times in 2009/10 and had me in even better shape in 2011 until I got injured. SInce then the 12 week plan (albeit without the great base I have built) has got me into decent shape but not PB or my target marathon shape.
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Oct 2013
7:59pm, 9 Oct 2013
3,374 posts
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daviec
Lol. Baz - it's getting me down!
Personally I'd go with a variation Baz. Do the 18 week plan, but replace the initial 6 weeks with some more Hadd, then jump in at the start of mesocycle 2.
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Oct 2013
8:21pm, 9 Oct 2013
6,073 posts
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Bazoaxe
Interesting idea davie, but that initial 6 weeks includes some tempos at HM pace I think and I do feel thats something I need to get used to...will pore over the plan in a bit more detail in the next few weeks
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