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High WAVA/high performance thread?

35 watchers
Feb 2012
12:34pm, 20 Feb 2012
4,793 posts
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bree
Hello - I'm looking to improve my marathon WAVA. I seem to be dogged by injuries whenever I train for one. Not sure why.

Interested in the sub LT runs. I don't train by heart rate and wonder what sort of pace does sub-LT equate to? Is it just below PMP for everyone? Is it what I would call a tempo run?
Feb 2012
12:46pm, 20 Feb 2012
1,860 posts
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Loca
Hi Bree,

I think the point of the sub LT run is that you have to do it by HR and gradually over time your pace for that HR will improve. When I have done them in the past, the pace would vary depending on fatigue levels, time of day, time of month! etc but keeping to the same HR ensures the correct training effect and you are not working 'too hard'.

When I say below PMP, I mean slower than PMP. IMO a tempo run is faster than PMP...HM pace, 10 mile pace maybe...
Feb 2012
12:47pm, 20 Feb 2012
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Mr Alf Tupper
My WAVA is 90.53%. To be honest i have never paid it much attention! I dont train for the marathon but will contribute best i can.

The aim is to saturate the muscles in lactic acid in order to educate the body's buffering mechanism (alkaline) to deal with it more effectively. The accumulation of lactate in working skeletal muscles is associated with fatigue of this system after 50 to 60 seconds of maximal effort. Sessions should comprise of one to five repetitions (depends on the athlete's ability) with near to full recovery.

Training continuously at about 85 to 90% of your maximum heart rate for 20 to 25 minutes will improve your Lactate Threshold (LT).

A session should be conducted once a week and commence eight weeks before a major competition. This will help the muscle cells retain their alkaline buffering ability. Improving your LT will also improve your VO2max.
Feb 2012
12:48pm, 20 Feb 2012
1,861 posts
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Loca
Have you any idea what you change in your training that causes the injuries? Is it the long runs? Are you sure you don't run them too hard?
Feb 2012
12:56pm, 20 Feb 2012
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bree
I suspect the injuries are caused by a combination of increasing total mileage and introducing speedwork. I do long runs at a fairly easy pace - that is my favourite run of the week. This time around I am doing tempos and very long intervals, hopefully reducing them week by week.
Feb 2012
1:00pm, 20 Feb 2012
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bree
About PMP runs - I really like the P&D suggestion of 12-14 miles PMP in a long run. Hard work and I only did 2 in the build up to a marathon that got cancelled, so never really proven, but I felt like they did a lot of good.
Feb 2012
1:15pm, 20 Feb 2012
1,862 posts
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Loca
I'll probably get up to 10 miles at PMP or thereabouts but I'll struggle to do longer than that at PMP unless I'm doing at a HM maybe with a few easy miles beforehand. When I'm running on my own PMP seems really hard!

Aside from the training I also really need to work on the mental side of racing...yesterday showed I was lacking competitive spirit as I couldn't be bothered to try and catch another women who was only about 30 metres ahead of me at mile 10.
Feb 2012
1:48pm, 20 Feb 2012
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Mr Alf Tupper
Loca - what was your thinking as you looked at them in front of you? The statement " i couldnt be bothered" surley aint a true reflection of your feelings at the time? Did you think you couldn't catch them? or do you think you would have 'died' trying with 3 mile to go?
Feb 2012
1:52pm, 20 Feb 2012
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controversial
interesting thread for some reason feels like at home :-P

So i do have a wava > 80% ... i guess i can post. Not to give advice but to seek explanation.

I did wokingham half yesterday and PB. And that was really unexpected:
* it was after 2 heavy weeks of training: 90 miles the previous week and 80 miles the week of wokingham (including the race)
* i didn't alter my training at all for wokingham (except shortening my medium long by about 4km from 25 to 21), did my track doubles and all

* i had paced a 1.30 half the day before wokingham
* my HR was 5% lower at wokingham than when I PBed 1 year ago in Paddock Wood 1 week into a 3 week taper for Paris marathon
* i started at 1.17.30 pace and then progressively pushed on after 3 miles ( i was about 15 seconfs in front of pace by mile 3)
* i had failed twice in the summer to break the PB with 1.15.36 at chippenham and 1.15.33 at cricklade

So i am not understanding my performance yesterday: on tired legs and at the end of my heavy cycle i perform much much better than i would have expected. Can someone give me a bit of an explanation of where that came from?
Feb 2012
2:41pm, 20 Feb 2012
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Loca
AT, I knew I could catch her if I wanted to. I would have had to work harder, yes, and it would have hurt a bit so I guess I wasn't prepared to suffer. I guess the other things is, if I passed her I knew I would have to maintain my effort to make sure she didn't come back at me! The reward for the extra suffering wasn't enough of a trade off for me at that time.

I know that if catching her would have made a difference to anything, e.g if she was lead female, or even if she was third female, then I probably would have gone for it.

Contro, you have been training hard...you have got fitter. I think it is that simple! :-)

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Ok, I know there are plenty of threads around to help and support people reach a race goal, sub 3hr ...
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