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A Slow Journey to Faster Times
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Just threw together a quick table to summarise the first six months of my year:
Month|Mileage
January|229
February|151
March|166
April|201
May|160
June|230
Total Mileage to 30th June: 1,137
This is by far the most miles I've ever run in a year (still 6 months to go
). I also feel there's much more structure to my running and I continue to gradually improve with each race I run. In saying that I've begun to neglect my core work recently as I've upped my mileage. I plan to rectify this as soon as possible as I realise it's important and did at least one session a week until about a month ago (not sure how I got out of the habit). I'm looking forward to what the rest of 2014 brings, where hopefully my training will give me the results I want in my goal races. 0 -
Very impressive progress this year and sensible training, you're going to run a fine marathon no doubt. I would advise to definitely make time for some core work, I try get at least 2 sessions in a week along with upper body weight work and find I finish that little bit stronger at the end of races (and training sessions for that matter) where normally your upper body starts to tire and form would more resemble a broken rag-doll rather than a gallant athlete 0
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Friday 4th July - 75 minutes Steady (followed by 10 x 100m Strides)
10.11m @ 7:25p/m average (151bpm avg)
To say this run has left me baffled would be an understatement. The first four miles went pretty much to plan, before the pace started to plummet for the remainder of the workout. It was a little bit windy outside, but that doesn't explain much as the first four miles were all in different directions and they weren't affected. Some of the splits are more than a minute slower than the first mile. Ridiculous!
Due to a very busy weekend coming up, I'm going to be forced to take a couple of days off running. Judging by my runs the last two days, that's probably not a bad thing. The rest might do me good and it won't get in the way of watching the World Cup.
I did do the strides at the end, but didn't time them.
Splits:
Mile 1 - 6:45 (143bpm)
Mile 2 - 6:58 (153bpm)
Mile 3 - 7:03 (152bpm)
Mile 4 - 7:04 (153bpm)
Mile 5 - 7:19 (153bpm)
Mile 6 - 7:38 (152bpm)
Mile 7 - 7:39 (151bpm)
Mile 8 - 8:00 (151bpm)
Mile 9 - 7:43 (152bpm)
Mile 10 - 7:57 (152bpm)
0.11 - 0:55 (150bpm)0 -
Friday 4th July - 75 minutes Steady (followed by 10 x 100m Strides)
10.11m @ 7:25p/m average (151bpm avg)
To say this run has left me baffled would bean understatement. The first four miles went pretty much to plan, before the pace started to plummet for the remainder of the workout. It was a little bit windy outside, but that doesn't explain much as the first four miles were all in different directions and they weren't affected. Some of the splits are more than a minute slower than the first mile. Ridiculous!
Due to a very busy weekend coming up, I'm going to be forced to take a couple of days off running. Judging by my runs the last two days, that's probably not a bad thing. The rest might do me good and it won't get in the way of watching the World Cup.
I did do the strides at the end, but didn't time them.
Splits:
Mile 1 - 6:45 (143bpm)
Mile 2 - 6:58 (153bpm)
Mile 3 - 7:03 (152bpm)
Mile 4 - 7:04 (153bpm)
Mile 5 - 7:19 (153bpm)
Mile 6 - 7:38 (152bpm)
Mile 7 - 7:39 (151bpm)
Mile 8 - 8:00 (151bpm)
Mile 9 - 7:43 (152bpm)
Mile 10 - 7:57 (152bpm)
0.11 - 0:55 (150bpm)
Without knowing much about training by heart rate, could it simply be a case of starting out too fast? In other words (!), does the 'fast' first mile have a knock on effect on your heart rate later on in the run and therefore give you a higher rate in the latter miles?0 -
dublin runner wrote: »Without knowing much about training by heart rate, could it simply be a case of starting out too fast? In other words (!), does the 'fast' first mile have a knock on effect on your heart rate later on in the run and therefore give you a higher rate in the latter miles?
You could be right. I've been trying to gradually wind it up without going too slow if you know what I mean? I've struggled to hit 150bpm in my first mile most times but it is something I'll bear in mind for next time. Thanks
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You could be right. I've been trying to gradually wind it up without going too slow if you know what I mean? I've struggled to hit 150bpm in my first mile most times but it is something I'll bear in mind for next time. Thanks
Might be something worth thinking about but to be honest, I am only guessing when it comes to heart rate! I am sure someone else might be able to shed some more light on it.0 -
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or just run the first mile very easy, not looking at either pace or heart rate, and start running to data when you're warmed upviperlogic wrote: »Have a quick look at your HR graph in Garmin/Strava or what ever you use, you will see it take awhile for your HR to climb and settle. For me it can be anything from 500 to 800meters.RunForestRun wrote: »+1 with Ray here. Although I know nothing about running based on heart rate, I would never put any effort into the pace on the first mile of a run. Even in a (longer) race, I would take it fairly easy on the first mile, before easing my way down to goal pace.
Yes, point taken. I think I have grossly underestimated the importance of the warm up.
Thanks for all the replies 0 -
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