The Sub 3:15 Marathon Thread
2 lurkers |
330 watchers
Oct 2018
2:17pm, 22 Oct 2018
498 posts
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SKR
SPR is vo2 max = max ever recorded ? Is it subject to review ? I noticed a max of 201 after a particularly hilly park run (lullingstone) but I've not got that number in months, even my toughest interval sessions peak at 182. Should I be reviewing my max downwards ? |
Oct 2018
2:25pm, 22 Oct 2018
27,191 posts
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SPR
SKR - Max can drop. I haven't reviewed mine TBH as my max came from races and I don't use a strap in races anymore (another reason that reliable OHR would be good). I also don't do any training where I'd expect to hit my MHR. I can get up to 190 at the end of a progressive run though so pretty sure my max is still above 200.
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Oct 2018
2:29pm, 22 Oct 2018
5,893 posts
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larkim
P&D say 76% max for recovery runs (and I am now a disciple of theirs!), I reckon I'm somewhere around 185 max so use 140 max as my intended max average for recovery. Though if I'm honest over the last few months I've blown through that simply by being bored. I tend to run it on feel - if it feels easy, that's good enough for recovery for me. Perhaps in one cycle I should actually do recovery at at recovery pace (which I think would be down at about 130 for me if I'm understanding where other people's definitions of recovery comes from) and see whether it makes any difference. I tend to think that as I don't do particularly high mileage anyway (55mpw max) that I'm getting so much passive recovery to make active recoveries through running a bit less important. Though that could just be me justifying my own activities to myself 
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Oct 2018
2:31pm, 22 Oct 2018
3,194 posts
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jdarun
55m would be a big week for me.
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Oct 2018
2:35pm, 22 Oct 2018
5,895 posts
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larkim
It's a big week for me too, but I know plenty here do 60+ or 70+ so I pale by comparison. It seems I need to reeducate myself about training zones too - perhaps I'm too diligently a disciple of P&D as they have quite high HRs for recovery compared to others. Having seen a post elsewhere, I'll reflect on this a bit more - for me who rests a lot, is 5 miles of aerobic / endurance activity more beneficial than 5 miles of recovery activity if I had to choose between the two? Now that I've got HR heading lower, it should be possible for me to do sub 130 running rather than brisk walking, whereas a few months ago sub 130 would only have been achievable at walking pace. |
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Oct 2018
2:35pm, 22 Oct 2018
27,192 posts
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SPR
SKR - I wouldn't expect a massive drop in a few months. I've heard a beat per year used, not sure how accurate though Larkim - Fair enough. I run to feel, but my feel is easier than yours ;-). I don't do true recovery though (for me they should be relatively short as well, so less than 3-3.5 for me) unless really knackered or staying fresh, which is only around races really. |
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Oct 2018
2:37pm, 22 Oct 2018
27,193 posts
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SPR
I do do recovery pace, just not at the point where I'd call 7 miles recovery as opposed to easy.
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Oct 2018
2:39pm, 22 Oct 2018
1,024 posts
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SailorSteve
SPR - wow, a marathon objective!? How hard can it be...
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Oct 2018
2:40pm, 22 Oct 2018
5,896 posts
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larkim
P&D 35-55 plans go up to 7 miles recovery, but your 3-3.5 miles does seem more logical as a recovery distance as 7 miles on your feet at any pace will surely contribute at least a little to fatigue - especially if it takes >1hour to complete.
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Oct 2018
2:50pm, 22 Oct 2018
27,194 posts
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SPR
SS - Not an objective yet, but it's in my city and should be a good event to be part of. As for how hard can it be? Depends how I decide to approach it if I do it. Larkim - I guess if you're used to 90-120 mins being your standard run, then an hour might feel like recovery. |
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