PB target and how to hit it
26 watchers
Jul 2013
9:34am, 12 Jul 2013
10,430 posts
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Ultracat
Yes one way to continue to improve is to stay injury free.
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Jul 2013
9:38am, 12 Jul 2013
16,419 posts
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FenlandRunner
Very true UC No time spent on the bench is a good thing. However all good training has appropriate recovery
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Jul 2013
11:52am, 12 Jul 2013
1,058 posts
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Ninky Nonk
So what speed should recovery and long runs be at?
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Jul 2013
12:14pm, 12 Jul 2013
16,421 posts
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FenlandRunner
NN, Use heart rate
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Jul 2013
2:07pm, 12 Jul 2013
692 posts
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Canute
NN Recovery should be a very easy aerobic pace. Typically that means HR around 70% of HR max (not 70% of HR range) In the base building phase, long runs should also be easy. In the race-specific phase for either HM or M, I personally believe it is useful to do some of the long runs in a progressive manner, starting easy and ending up near race pace. |
Jul 2013
11:56am, 13 Jul 2013
935 posts
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Tarahumara
Cracking effort today Barbara - strong and gutsy on a hot hot day Onward and upwards my dear
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Jul 2013
2:10pm, 13 Jul 2013
289 posts
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Revbarbarag
Thank you <bow> - 31.04 is the official time. It was HOT!!!!! Will stand me in good stead for running in Crete, eh?
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Jul 2013
2:14pm, 13 Jul 2013
3,035 posts
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Garfield
Great running!:)
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Jul 2013
3:22pm, 13 Jul 2013
693 posts
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Canute
Congratulations Barbara, that is a handsome PB despite the Cretan weather. Tarahumara made the pace well.
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Jul 2013
4:07pm, 13 Jul 2013
292 posts
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Revbarbarag
Just done some googling on the effect of temperature on pace.... it probably cost me 40s on my time. Wuite possibly more, because as an - ahem - larger person, I have more insulation than the whippet-like TH, and so suffer more in the heat. So, I'm well pleased with that result. Now, if I can order a coolish evening for 2nd August, please? Ta. |
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