Running thread

[m32blue]

Did a 5km time trial today and got a pb just squeezed in under 21 I think the 6 runs a week and 1 speed session a week over lockdown are bearing fruit.

 

[inchy14]

Did a 5km time trial today and got a pb just squeezed in under 21 I think the 6 runs a week and 1 speed session a week over lockdown are bearing fruit.

Fucking brilliant that mate!! Well done.
Just done another 10k with a couple of mates, struggling for breath at times but putting it down to the bitter cold...... I hope ....

 

[willipp]

Did a 5km time trial today and got a pb just squeezed in under 21 I think the 6 runs a week and 1 speed session a week over lockdown are bearing fruit.

Rapid that pal, well done.

 

[franksinatra]

Did a 5km time trial today and got a pb just squeezed in under 21 I think the 6 runs a week and 1 speed session a week over lockdown are bearing fruit.

Superb time mate.

 

[BlueHammer85]

Did a 5km time trial today and got a pb just squeezed in under 21 I think the 6 runs a week and 1 speed session a week over lockdown are bearing fruit.

gosh. Under 21.

I found the longest downhill I could find and then it was flat for ages. And did 5k in 22:55.

there’s no way I could get near that on any other course.

 

[worsleyweb]

Off to walk Worsley park run. Aim is sub 50.

 

[Stuuuuuu]

Your not my mrs are you? Was just having the same conversation with her.
Depends on what you mean by high, think the basic calc for max heart rate 220 minus your age, Im trying to stick to an 80/20 kind of training plan at the minute, 80% of my runs at a slow pace with a low heart rate and pick it up for the 20%.
Have a google of maffetone method, think the theory is if you go slow, your body gets stronger and fitter naturally making your harder tempo runs easier. There are folks that say its a load of bollocks but it does seem to be working for me, and the slow runs are quite enjoyable

Cracking post, Gaz. You're bang on: 80% of miles should be in the aerobic HR zones (i.e. easy pace where you could easily hold a full conversation). "Train slow to race fast".

I would just have to point out that those formulas such as 220 - age have been universally discredited and really should not be used. Everyone's HR is different. You can calculate your resting and maximum HRs and use those to find your appropriate paces but you can also run by feel if you can't be bothered with the maths.

Examples:
Aerobic zone running (80% of total weekly mileage): easy pace where you can hold a full conversation.
Threshold zone (typically once weekly for 20-40 minutes): hard pace which you could maintain for one hour but you'd be ready to keel over when that hour elapses.
Intervals: just fucking leg it as fast as you can for a bit, recover, repeat.

 

[Stuuuuuu]

Is it bad to have high bpm's after most runs? I just can't seem to get my heart rate right down.

It's a tough question to answer mate as we need more info.

* What do you mean by 'high'?
* What is your resting HR?
* What is your max. HR?
* Have you just had a hard session?
* What training have you been doing recently?
* Have you incorporated 'cutback' weeks into your training schedule?
* How long since you had a recovery day?
* Is there a recent change in your HR?

Some sessions (such as intervals) produce what's known as the 'afterburn effect' whereby your metabolism remains elevated for a number of hours post-run. If you've just had a hard session, that could mean that your HR will be higher than usual for much of the day.

If you've overdone it recently, that can also raise HR.

Are you sure that your HR is 'high'? How do you know that this isn't normal for you?

It's a hard question to answer without having more info.

 

[Rammy Blue]

Hill sprints shortly, can’t wait....

 

[Rammy Blue]

Hill sprints shortly, can’t wait....

Ugh, that was hardcore. Fucking bastard freezing, must be a windchill of -10, blowing a gale, only blessing was wind was helping push up the hill.

First time in many years I nearly vomited from the lactic build up, lol, can only be a good thing!