running times

[cabezon]

I want to post some times from the runs i am making at a lower heart rate
time hr miles
6/30--1:26, 134 av HR, 7.36m @ 11:45 av pace
6/29--1:25, 139 7:41 11:53

old pacing

6/28--57:45, 150, 5.14m @ 11:14
6/26--59:24, 150, 5.15m @ 11:32

this is royally messed up. if you look at the two older dates, the average pace is only 30 seconds off, but the distance is two miles shorter and the exertion level was significantly more. for the 29th and 30th, I did not stop for rest, just once to fill up my water bottles. I still had the lungs to run, but my legs were done.

My pace is more steady, rather than the old fast and slow. I ave a feeling it wont take long at the lower heart rate to get faster. we'll find out in a few weeks.

[The League Champ]

If your legs wear out before your lungs why don't you devote a day to doing 45 mins of sprinting, or a leg lifting day, or doing just hills, those might help you build up more muscle

[Daegus]

Originally Posted by The League Champ

If your legs wear out before your lungs why don\'t you devote a day to doing 45 mins of sprinting, or a leg lifting day, or doing just hills, those might help you build up more muscle

Many of the experts that are for low heart rate training are completely against doing any kind of anaerobic training till you have finished at least 8-12 weeks of aerobic training. They feel anaerobic training will severely hamper the progression of aerobic building. Eventually you will reach a point where aerobic training slows or stops and that's when you which to incorporating some anaerobic/speed/power work.

[The League Champ]

Eh, we always lifted (legs were only extensions, curls, and calf raises) monday wednesday friday and did workouts (hills, timed miles, 1/4's, 1/2's) on tuesdays and thursdays, we were 4th in the stat in cross, 6th in track. Our coach did everytrhing with us and he's top 50 in the national for half marathons.

[The League Champ]

His philiosophy was to do a different thing each day to keep our legs getting stronger and we did everything different because all of our courses were different.

I'm not sure if he's top 50 or not, maybe that was a rumoe I had heard. But my curiosity got to me to search races, he did a 1 : 16 : 11 (i dont space this out there is a shaking banana lol) half marathon.. Which I'm not positive, but I assume is pretty fast!

[cabezon]

the wheels fell off because i ran 24 miles in 4 days.

I am trying to do something different than I did before. Sprints and fartleks I did, and i wasnt getting faster, and my long run died. I am training for marathons, I need more long runs. You can always gut out a 5K, but you can't gut out a marathon.

If you look at the time, it isn't much slower, and i was really going slow. I have a feeling that I will see a dramatic improvement in three weeks.

[Sportsmedjosh]

I really can't wait to see your results. Def do a nice write up when you're done.

[Daegus]

Originally Posted by The League Champ

I\\\'m not sure if he\\\'s top 50 or not, maybe that was a rumoe I had heard. But my curiosity got to me to search races, he did a 1 : 16 : 11 (i dont space this out there is a shaking banana lol) half marathon.. Which I\\\'m not positive, but I assume is pretty fast!

That is very fast. The winner at the half I ran in a week ago ran a 1.09.34. He was blazing fast. Runs track for one of the local universities.

The thing about doing LHR training is you run so slow that it becomes painful at long distances at those paces. Sure, you'll eventually get faster and to a more 'natural' pace/stride, but till then it sucks.

Originally Posted by cabezon

If you look at the time, it isn\\\'t much slower, and i was really going slow. I have a feeling that I will see a dramatic improvement in three weeks.

I don't think in the Hadd link he mentioned that when your aerobic times become stale or increase very very little, you need to switch to power and speed work for a period of time then go back to LHR.

[cabezon]

I've got 24 weeks until the next marathon, so I am figureing 12 weeks of base training, then 12 weeks of marathon training. or, If i am still improving with LHR, i will just stick with it as the marathon training

[The League Champ]

Originally Posted by Daegus

I don\'t think in the Hadd link he mentioned that when your aerobic times become stale or increase very very little, you need to switch to power and speed work for a period of time then go back to LHR.

I think that one day a week is important for power and speed espicially for you ending kick

[cabezon]

I ran just over 5 miles this morning. It was hot as hell and I couldn't keep my heart rate under 140. I took a few walking breaks, but it kept going up. but that was at 9-10 Am when the sun was up and it was HOT. I should have weighed my self.

of course the polar rs200sd froze up again, the first time since February... so no official times, but my pace was slow, with bouts of walking. I can try again tonight, and then I have all day tomorrow to run. I think I'll go run to the fireworks.

oh, and I have over 30 weeks until the disney marathon. I am thinking either Hartford CT in October, or find one in Sept, somewhere.

[Sportsmedjosh]

Thats a bummer with the Polar HR monitor. Any word on what your going to do with it.

[cabezon]

07/06/07 time:1:38 dist8.3 avpace12 avHr140
07/08/07 1:40 7.90 12:40 140

7/6 the ankle was sore at first, but felt good. whew that was a bullet dodged.

7/8 it was hot and hard to keep the HR down. I stopped for a minute to see if a guy was OK when he fell off his bike. so that killed the pace

[Sportsmedjosh]

What have you been doing for the ankle.