ROAD TO BERLIN

Woddle

OBWON wrote: »

Thanks woodle appreciate it. I was delighted last night but there will have to come a stage where the PB's stop so far every race I have done has been a PB. The rate of improvement will also have to slow down. So far I have done three 5 mile races. They were on the 23/04/09, 07/05/09 and last night. The three times have been 37.55, 36.47 and 35.07. So I am taking big chunks off my time for the moment anyway.

Very similar to myself, I went 37:30, 35:06, 35:04 and 5 months later 33:07, my rate of improvement has slowed down now or at least I think it has, I really don't know what shape I'm in. But keep up the good work and you'll still be getting pbs

OBWON

Decided to do another cycle league on Thursday night in Glanmire. A bad idea because my legs were very tired after the race. So it was just a case of getting through it. It was short because it got started late

Distance: 12.61 miles
Time: 41.19
Avg Speed: 29kph
Avg HR: 140

OBWON

Went for a short early morning recovery run.

Distance: 3miles
Time: 24.07
Avg Pace: 8.03min/mile
Avg HR: 151

tisnotover

OBWON wrote: »

I took part in a 5 mile road race in Glanmire. I was looking forward to this race because I hadn't done one in a while.

Distance: 5miles
Time: 35.07
Avg Pace: 7.01 min/mile
Avg HR: 162

Mile1: 6.43
Mile2: 7.08
Mile3: 7.18
Mile4: 7.04
Mile5: 6.50

Happy with this because it was 1mins and 40secs off my previous best for a 5 mile race.

Just started following your blog OBWON, great result in race other night, glanmire isn't the easiest of courses. I ran it as well other nite.
your 3rd mile time of 7.18 is very good, considering the tough hill that was at start of it!

OBWON

The run this evening was a struggle. Just couldn't find my rhythm at all.

Distance: 7.04miles
Time: 58.22
Avg Pace: 8.17 min/mile
Avg HR: 142

OBWON

tisnotover wrote: »

Just started following your blog OBWON, great result in race other night, glanmire isn't the easiest of courses. I ran it as well other nite.
your 3rd mile time of 7.18 is very good, considering the tough hill that was at start of it!

Thanks very much tisnotover. How did the race go for you?

tisnotover

OBWON wrote: »

Thanks very much tisnotover. How did the race go for you?

Had a good one myself, clocked it at 32:54. delighted to get under 33mins, no "official" results yet!

OBWON

Went for a semi long run this evening. Nice evening for a run but had a couple of scare's from dogs but nothing too bad.

Distance: 11 miles
Time: 1.34.24
Avg Pace: 8.32 min/mile
Avg HR: 140

OBWON

Did my run in the morning. Lucky I did because the evening turned nasty enough.

Distance: 8miles
Time: 1.05.18
Avg Pace: 8.09 min/mile
Avg HR: 140

OBWON

Windy evening for a run but at least it was dry so shouldn't complain.

Distance: 10miles
Time: 1.22.47
Avg Pace: 8.14 min/mile
Avg HR: 139

OBWON

I am finding it difficult to get my heart rate at a higher level and sustain it. My resting heart rate is 39 if that has anything to do with it.

tisnotover

OBWON wrote: »

I am finding it difficult to get my heart rate at a higher level and sustain it. My resting heart rate is 39 if that has anything to do with it.

Looking at ure HR for your easy runs it seems fine to me av 140?and then in race last week it was av 160? thats to be expected
have ya av hr for any recent tempo run.

I'm only starting to look at hr a bit closer myself, but your low hr during easy runs is def a good thing, especially with ure longer runs, good sign of fitness!

OBWON

tisnotover wrote: »

Looking at ure HR for your easy runs it seems fine to me av 140?and then in race last week it was av 160? thats to be expected
have ya av hr for any recent tempo run.

I'm only starting to look at hr a bit closer myself, but your low hr during easy runs is def a good thing, especially with ure longer runs, good sign of fitness!

Maybe it isn't as bad as I thought but when I look at other peoples logs there hr rates for races can be in the 170s and easy runs higher than 140. Maybe it is just different for different people.

Woddle

It is different rates for different people. Have you worked out your max. I'm 30 and have a max of 205. I do my easy runs between 150-165 and a 5 mile race might record an aveage of 180-190. Hope this helps. On my own log I use percentages for the very reason that it can be misleading as everyone is different. If I went with the old theory of 220-age, my max would be 190 and not 205.

OBWON

Woddle wrote: »

It is different rates for different people. Have you worked out your max. I'm 30 and have a max of 205. I do my easy runs between 150-165 and a 5 mile race might record an aveage of 180-190. Hope this helps. On my own log I use percentages for the very reason that it can be misleading as everyone is different. If I went with the old theory of 220-age, my max would be 190 and not 205.

My max heart rate is 180.

tisnotover

OBWON wrote: »

My max heart rate is 180.

Hi OBWON, I remember reading something on this last week, have a look at following thread (reply from Tergat):

http://www.boards.ie/vbulletin/showthread.php?t=2055588842

For those using HR monitors chek out the following. Heart rate varies, depending weather, fatigue, hydration status, and fitness level, so no perfect answer exists. However, here are some general guidelines:

Recovery (Slow) = about 72% HR max (your current max)
Easy = about 77% of max
Tempo = about 85% of max
Threshold - about 90% of max
CV = about 92.5% of max
VO2 max = about 96-97% of max.

So easy paced for you works out at about 139 (off 180 max hr), which is what ure recording at the moment.

OBWON

tisnotover wrote: »

Hi OBWON, I remember reading something on this last week, have a look at following thread (reply from Tergat):

http://www.boards.ie/vbulletin/showthread.php?t=2055588842

For those using HR monitors chek out the following. Heart rate varies, depending weather, fatigue, hydration status, and fitness level, so no perfect answer exists. However, here are some general guidelines:

Recovery (Slow) = about 72% HR max (your current max)
Easy = about 77% of max
Tempo = about 85% of max
Threshold - about 90% of max
CV = about 92.5% of max
VO2 max = about 96-97% of max.

So easy paced for you works out at about 139 (off 180 max hr), which is what ure recording at the moment.

That is some very interesting reading tisnotover. Thanks

OBWON

I took part in a cycle league last night. I am really not good enough to be doing it but I enjoy it anyway.

Distance: 18.85 miles
Avg Pace: 29 kph
Avg HR: 140

OBWON

Tonights run was enjoyable because the second half on the run was done on a golf course.

Distance: 6 miles
Time: 51.48
Avg Pace: 8.37 min/mile
Avg HR: 142

OBWON

I decided to go for a hill run this morning. Something I had never done before. Lovely place for a run will do it again. Very peaceful at 7 o'clock in the morning.

Distance: 5.10 miles
Time: 44.03
Avg Pace: 8.38
Avg HR: 147

On the hills my heart rate was getting up to 170.

OBWON

Nice warm evening for a run. Only thing was I got plenty of bugs in my face during the run.

Distance: 4miles
Time: 31.00
Avg Pace: 7.45min/mile
Avg HR: 145

OBWON

Nice warm evening run for a run. Felt a bit sluggish tonight.

Distance: 5miles
Time: 41.21
Avg Pace: 8.14 min/mile
Avg Hr: 130

OBWON

24/06/09

I did hill running this morning.

Distance: 5.23 miles
Time: 46.19
Avg Pace: 8.51
Avg HR: 151

OBWON

26/6/09

Distance: 5.02 miles
Time: 39.12
Avg Pace: 7.48 min/mile
Avg HR: 150

OBWON

29/6/09

Distance: 5.04miles
Time: 38.32
Avg Pace: 7.38 min/mile
Avg HR: 140

kennyb3

Where have you gone? you were making huge improvements, how is the training going now?