General Discussion: The Running Thread


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Scottishmark
Scottishmark avatar

544 posts since 25/1/11

21 Nov 2019 20:43
fouineoursb wrote: I tried the 5k challenge today.

Christ - v. fast! I’d be buzzing at that time.
timmbo
timmbo avatar

3420 posts since 9/2/10

posted 22 Nov 2019 15:54, edited 22 Nov 2019 15:54
Burt wrote: Anyone tried HRM training?

I've given it a whirl on a few runs but wanna commit a few months to it soon. Unfortunately I'll be down to 9mins per mile pace at my optimum heart rate and the thought of getting overtaken by a fatty rockin' headband and knee brace combo fills me with dread.

I got in to this last year using the Maffetone Method. A lot of conflicting opinions on it, but I can only say it completely transformed my running. My MAF HR pace (152bpm) went from c.6m30/km to 4m45/km, and 5k PB went from 21:30 to 18:34 within the space of about 6 months. Unfortunately I got a stress fracture in my fibula from overdoing it (running every day, 50+ miles/week) because I was enjoying running so much…

Took six months off and got back in to running in June this year, slowly building it back up. You've got to suck up running slowly for the first month or so, and be disciplined about not chasing after the fat sods overtaking you who are blowing out their arses, but the improvements are noticeable, and in my experience fast.

I found this helpful as a primer https://extramilest.com/wp-content/uploads/2017/05/Sub3hourmarathon-Extramilest.pdf
Burt
Burt avatar

5709 posts since 3/1/10

22 Nov 2019 16:12
^^^ Cool

Thanks, Timmbo.
Scottishmark
Scottishmark avatar

544 posts since 25/1/11

22 Nov 2019 16:16
X2. Given your pre HRM PB is around what mine is now, I should probably give it a try.

Will report back before my 30th next year and let you all know if I managed a sub 20 min 5k!
timmbo
timmbo avatar

3420 posts since 9/2/10

22 Nov 2019 16:39
I’d also echo MrW’s comments about a HRM strap - the wrist HRM is far too unreliable to even bother with for this sort of training.
seenmy
seenmy avatar

6541 posts since 17/6/06

22 Nov 2019 17:20
what HRM strap is everyone using? I assume all need to be used in tandem with watch? (I have a sunnto) but I generally prefer to run without it as find it a bit of a distraction to keep looking. but Id like to give the HRM a try to see how it effects my training as my weekly runs have dropped back to 1 or 2 10-15ks a week.
timmbo
timmbo avatar

3420 posts since 9/2/10

22 Nov 2019 18:39
I use the standard Garmin one and yes it links to your watch. Best is to set an alarm to go off if your HR goes above the rate you set; once you get used to the cadence that is appropriate for getting you to the right HR, you don’t really need to check that often.

Cadence is also an important factor, try to keep it at c180.
Fläsket
Fläsket avatar

3624 posts since 14/8/04

posted 24 Nov 2019 23:57, edited 24 Nov 2019 23:57
Scottishmark wrote:
fouineoursb wrote: I tried the 5k challenge today.

Christ - v. fast! I’d be buzzing at that time.
yeah nice one fouin.
I know the HRM is the way to go in order to progress, but right now I'm enjoying running at any pace without any injuries. Maybe I'll allow myself to go even slower on my hangover days with HRM in mind..
Once there's a break in the icy paths I'll have a go at the sub 20 5k.
seenmy
seenmy avatar

6541 posts since 17/6/06

30 Nov 2019 14:30
tried first run at HR today, could not quite keep within my target of 145, managed average of 149 over 10 miles at 8.40km lot of progress to be made but not as tedious as i thought it might be, 100% could not do it on a track or busy park loop though
MrW
MrW avatar

2596 posts since 1/8/11

posted 1 Dec 2019 12:00, edited 1 Dec 2019 12:00
Good effort, does take practice but it pays off.

First half marathon I did - 8:00/mile pace, ave 153bpm - all training was based on running at various paces, not HR. I'd started running regularly around 18 months before and never used HR.

Last half marathon I did was at 7:40/mile pace, ave bpm 141, after a 1.5 mile swim and 56 mile bike (at ave 20mph). I'd switched to HR-based training around 2 years before that.


shields88
shields88 avatar

417 posts since 25/5/11

1 Dec 2019 12:17
seenmy wrote: tried first run at HR today, could not quite keep within my target of 145, managed average of 149 over 10 miles at 8.40km lot of progress to be made but not as tedious as i thought it might be, 100% could not do it on a track or busy park loop though

Yeah I had an older woman pass me on my run a couple days ago and I had to hold myself back. It does get easier, but the problem is you'll often find keeping between say 140 and 150 isn't what you would consider your natural pace, because we all like to run faster than we should.

Like MrW says it does pay off in the end, and the better thing about it is you can run more often later into it due to your recovery being so much better. Plus you'll get to a point where 7 min miles is your 140-150 bpm pace.
seenmy
seenmy avatar

6541 posts since 17/6/06

1 Dec 2019 12:28
yep I'm going to stick with it, i think at very least will give me a pace i can take on longer runs over christmas , which I would have struggled on if I was running at previous pace due to not putting enough miles in over the past few months
pops
pops avatar

4065 posts since 2/9/09

1 Dec 2019 12:47
This is really interesting. I’m training for a half in February but guessing that 10 weeks is probably too little time to switch up my routine ?
MrW
MrW avatar

2596 posts since 1/8/11

1 Dec 2019 14:21
Depends where you are on your current plan but when you factor in Xmas blowouts, possibly a week or two off due to injury, man flu etc. you'd be looking at 7-8 weeks of running to HR - possibly a bit late in the day to see a real difference.

If you think you'll keep running after your half, stick with your current plan and start using an HRM just to keep track of your stats. After your half, try running to HR or get another half planned, use an HR-based plan and see what difference it makes.

Which half you running pops?

pops
pops avatar

4065 posts since 2/9/09

1 Dec 2019 14:41
Thanks For the advise MrW. Training schedule will mean running full distance next week with the aim of shaving up to 10 minutes between now and the half mid Feb ( it’s the Olympic Park half )

Will certainly be continuing after (possibly the hackney half) so will try switching to HR for them next one.
Fläsket
Fläsket avatar

3624 posts since 14/8/04

1 Dec 2019 17:12
put more than 1200 miles on these dogs. time for something with more tread..
JustinCredible
JustinCredible avatar

2549 posts since 11/6/08

1 Dec 2019 18:16
1200 miles Jimmy Hill jawdrop

Badass
MrW
MrW avatar

2596 posts since 1/8/11

1 Dec 2019 22:26
Cool Fläsket, thought my Arahis did well with 600 miles before being retired.

Burt
Burt avatar

5709 posts since 3/1/10

posted 1 Dec 2019 22:51, edited 1 Dec 2019 22:51
Fläsket Cool

Been spradically giving the HRM training a go (waiting on the monitor so just using my Garmin watch til I can fully commit); when I do it my mile pace decreases by 1m 30-40s however I've found that I can run further on a daily basis without the muscle aches and pains that I usually get.

Also been regularly foam rolling which I've found to be really beneficial.
MLI
MLI avatar

4624 posts since 6/10/09

posted 2 Dec 2019 09:17, edited 2 Dec 2019 09:17
heart rate is for fucking pussies. Flasket is doing it right as always. don't overthink shit