Good run. Felt like this one actually fatigued me a bit in the middle miles. Held a pretty consistent 6:25-6:30 pace for the bulk of the run, with a few 6:35-6:40 outliers depending on the wind. Toward the end I was feeling really strong and fresh, and did a 5:52 at 154 average HR. Overall HR average was 147. Walk recovery to 120bpm was 53 seconds (same as yesterday), and to 110 in 1:02, which was about thirty seconds quicker than yesterday. Nice day.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
4 comments:
Eric, you asked not long ago if the 2:10 marathoners do work in the 7 to 7:30 mile pace or was it all BS.
I'm not going to answer directly but would like you to read the following and see if your numbers match my numbers.
I was looking at your profile to get an indication of what past performance you've done. Going back to Nov 2005 you did 26.2 in 3:06
This is too old to work with. So I estimated your best mile at 5 flat after reading some of your latest blogs. May I underline the word ‘estimated’.
110% 75sec/400m (5:00 mile pace)
110+% 68sec/400m (not important in the conditioning phase)
100% 82sec/400m (5:28 mp)
95% 86sec/400m (5:44 mp)
90% 90sec/400m (6:00 mp)
80% 97sec/400 (6:28 mp)
70% 105sec/400 (7:00 mp)
60% 113sec/400 (7:32 mp)
-So most of your runs in your conditioning phase should be between 70% and 90%
-Your planned TT should be between 90% and 95%
-1 30 miler at 70%
-Some runs at 60%
-And a few runs at 100% provided you separate each kilometer with 1 minute rest (yes you guessed it - intervals)
As you probably noticed, I use exact percentage unlike most published workouts on the web which tend to confuse everyone with their decorate terms such as easy, medium, hard, steady state, cruise, tempo’s, recovery jogs, easy run etc... I’m getting a headache.
Only if I had a dime for every web question ‘What is a tempo run?’.
Sorry it's taken a while to get back to your comment. I ran through some percentages and paces over the last couple of days and here is what I came up with...
MaxHR% - Pace
100% (180) - 5:22
95% (171) - 5:37
90% (162) - 5:53
85% (153) - 6:08
80% (144) - 6:27
75% (135) - 6:46
70% (126) - 7:22
The above correlates pretty closely with your chart based on the 5:00 mile, at least for the 80%-100% range. The vast majority of my base training has been in the 75%-90% range, so that's good. The runs at 60% would be recovery pace.
Am I correct in thinking this is just for the 'base' phase?
Also, what is your opinion of me doing a 5k right now to get some feedback on my current condition, establish a baseline for specific training, etc? I would like to see where I'm at, but is it equivalent to pulling up the plant to check the root? Or is it more like taking a soil sample before planting?
I love a good analogy...I wish I could come up with one. =)
Yes, this is for your base phase.
In my post, I posted some TT at 90%-95% which is either a 3k, 5k, or 10k time trial. Lydiard says to do them hard but never 100%. So what he's saying is do not go beyond 95%. Motor with your aerobic engine only. Leave the nitro fuel(anaerobic) at home.
Your 75% is too high in my opinion. Your runs should be between 70%-90%(I'm using my numbers here) with the majority in the 70%-80%.
oops. I forgot. Yes, you should do a TT every 14 days in your base phase.
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