01-07-2024, 12:37 PM
Hi GM,
Thanks for this, there's some information in there that I'm going to find really helpful. I also got the email notification this time
glad its helpful
Takeaways from your latest response:
- 100m fast hill sprints probably not that useful for me. Longer, easier hill reps would be better.
- Try to keep the HR below 160 on tempo intervals.
- Whether the body is absorbing the training is a great question. There's a lot "going around" in Melbourne this winter and we've had plenty of sickness in the house. I had covid about a month ago, a bit under the weather again now, and started a new job in May which for now is still quite intense.
be cautious and watch for fluctuations in your morning pulse .. if your pulse is higher than normal doing certain similar sessions that can be telling, however if the recovery pulse drops quickly then it is often OK however if the recovery pulse is high then the chance of there still being remnants of a bug is high .. cautian and drink lots of water
Here is the latest data for you:
Today (Sunday 30th) - 12.5km long run, 5:18 pace.
Avg HR = 125, max = 142.
This was comfortable, legs quite tired by the end. This is my longest run in my "modern era".
Question: is this HR/pace ok or should it be faster? I've heard long runs should be "conversational" but even at this HR I'd be takin deep breaths between sentences I think. But should the HR be closer to 135-140 or so? I tried the Macmillan training paces calculator and it said around 5:10.
the pace and pulse seems fine .. what you could do and what I recommend with our group is to break the longer runs into segments of 3 or even if it is time based then 3 x 20 minutes with a stop and stretch and a water break and then proceed .. you still get the distance in but you lower the unnecessary fatigue due to continuous running
Friday 28th - 3x1600, 4:12 pace. 90 easy jog. I liked this - felt like good training without pushing too hard. Good fatigue in the legs on the 3rd one.
1. 4:12 pace, Avg HR 157, max HR 167
Min HR during easy jog = 115 (I had to sort of stop to take coat off)
2. 4:11 pace, avg HR 161, max HR 169
Min HR during easy jog = 128
3. 4:13 pace, avg HR 165, max HR 174
this looks a decent session
Wednesday 26th - steady 8k, 5:18 pace
Avg HR = 130, Max = 147.
nice pulse range .. you see the definite change when at the same pulse the runs become 10 seconds per k faster
Monday 24th - 20 mins steady, 4:32 pace
Avg HR = 152, max HR = 160.
have you considered popping some swimming in, in-between your runs
And to answer your question on the 6x800 session I did on Friday 21st, the min HR between the intervals was:
1 - 119
2 - 124
3 - 126
4 - 131
5 - 133
this is good
Depending on how I feel, I was thinking Monday I might do ~5k at a slightly easier pace say 4:45 ish.
Then for Friday's intervals session I'm open to suggestions. If a Parkrun on Sat is still on the card (depends how soon I shake this cold) then I'll move things around and do a reduce session like 5x500 on the Thursday. If Parkrun isn't going to happen then maybe 8x400? 5x1k? I'd like to know what you'd suggest.
make it the priority to recover from the cold .. couple of low level runs will probably benefit you more .. the body is trying to absorb the quality and a few easier days allows for this .. you must allow and develop your cycles to go up and down
cheers and enjoy TheEd
Thanks for this, there's some information in there that I'm going to find really helpful. I also got the email notification this time
glad its helpful
Takeaways from your latest response:
- 100m fast hill sprints probably not that useful for me. Longer, easier hill reps would be better.
- Try to keep the HR below 160 on tempo intervals.
- Whether the body is absorbing the training is a great question. There's a lot "going around" in Melbourne this winter and we've had plenty of sickness in the house. I had covid about a month ago, a bit under the weather again now, and started a new job in May which for now is still quite intense.
be cautious and watch for fluctuations in your morning pulse .. if your pulse is higher than normal doing certain similar sessions that can be telling, however if the recovery pulse drops quickly then it is often OK however if the recovery pulse is high then the chance of there still being remnants of a bug is high .. cautian and drink lots of water
Here is the latest data for you:
Today (Sunday 30th) - 12.5km long run, 5:18 pace.
Avg HR = 125, max = 142.
This was comfortable, legs quite tired by the end. This is my longest run in my "modern era".
Question: is this HR/pace ok or should it be faster? I've heard long runs should be "conversational" but even at this HR I'd be takin deep breaths between sentences I think. But should the HR be closer to 135-140 or so? I tried the Macmillan training paces calculator and it said around 5:10.
the pace and pulse seems fine .. what you could do and what I recommend with our group is to break the longer runs into segments of 3 or even if it is time based then 3 x 20 minutes with a stop and stretch and a water break and then proceed .. you still get the distance in but you lower the unnecessary fatigue due to continuous running
Friday 28th - 3x1600, 4:12 pace. 90 easy jog. I liked this - felt like good training without pushing too hard. Good fatigue in the legs on the 3rd one.
1. 4:12 pace, Avg HR 157, max HR 167
Min HR during easy jog = 115 (I had to sort of stop to take coat off)
2. 4:11 pace, avg HR 161, max HR 169
Min HR during easy jog = 128
3. 4:13 pace, avg HR 165, max HR 174
this looks a decent session
Wednesday 26th - steady 8k, 5:18 pace
Avg HR = 130, Max = 147.
nice pulse range .. you see the definite change when at the same pulse the runs become 10 seconds per k faster
Monday 24th - 20 mins steady, 4:32 pace
Avg HR = 152, max HR = 160.
have you considered popping some swimming in, in-between your runs
And to answer your question on the 6x800 session I did on Friday 21st, the min HR between the intervals was:
1 - 119
2 - 124
3 - 126
4 - 131
5 - 133
this is good
Depending on how I feel, I was thinking Monday I might do ~5k at a slightly easier pace say 4:45 ish.
Then for Friday's intervals session I'm open to suggestions. If a Parkrun on Sat is still on the card (depends how soon I shake this cold) then I'll move things around and do a reduce session like 5x500 on the Thursday. If Parkrun isn't going to happen then maybe 8x400? 5x1k? I'd like to know what you'd suggest.
make it the priority to recover from the cold .. couple of low level runs will probably benefit you more .. the body is trying to absorb the quality and a few easier days allows for this .. you must allow and develop your cycles to go up and down
cheers and enjoy TheEd