I was supposed to do a 6 mile recovery run this morning and a 4 mile recovery run this evening for a total of 10 easy miles. Unfortunately work commitments meant that I couldn't get out first thing so I combined the two run and did 10 this evening. I find my self so annoyed at my lack of performance recently that I just couldn't run slow and easy and found myself skipping along at a much faster pace then I should have been according to the schedule.
In the end I just went with it, and I ended up doing 10 miles with average pace of 7.56 min/mile and average HR of 160bpm. This is just under my Lactate Threshold HR which is in the range of 163-170bpm, and this is typically the pace that marathon runners want to be able to run at. The idea is to train close to your LT pace, to be able to increase your pace but just be able to stay under you LT pace and not accumulate lactate thereby reducing fatigue. Ideally you would like to see your pace increase for the same HR.
The last marathon I did was at a pace of 7.55 min/mile with an average HR 170bpm over the distance. But whilst I set a PB in that marathon the last 8 miles were very difficult with lots of cramp forcing me to stop and stretch several times. I had started out a bit faster as well. It seems like my HR is lower for the same average pace as my last marathon which is good, but its also nowhere near where I would like to be.
Perhaps my original objective was just too ambitious for me, and at this stage I'm sitting here thinking anything better then 7.55 min/mile is ok. One other blog I follow that was also following a Pfitzinger & Scott schedule ran a marathon last weekend in the US with a target time of 3.10 but ended up doing it in 3.27 I think my original plan needs updating and will decide on pace closer to the race. It seems that these schedules didn't work out for him either.
This evenings run...........
Monday, October 01, 2007
Lactate Threshold - 10 miles
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4 comments:
If you just ran 10 miles with average pace of 7.56 min/mile and average HR of 160bpm, then anything better than that on a marathon would definitely be ok. In fact, it may be a tad optimistic to expect anything much than that.
P.S. next time you run something like 14 miles with 8@MP, run the MP section at the END, NOT the beginning.
Sorry if I sound like preaching. Good Luck for Dublin!
Hi Thomas,
Yes you are quite right, I've been following the Pfitzinger & Scott 70 mile p.w. over 18 weeks programme and its really not delivered at all. Its slowed me down rather then speeded me up. Suffice to say I'm very disappointed with the end result and quite demotivated now as well. The MP run was nothing more then me venting my frustration at my lack of pace, I know those miles should be at the end but to be honest, if I can't keep it up for 14 miles the message is pretty clear.
The last few weeks I've had some heavy work commitments which have meant my mileage has suffered, and also got a very sore right leg for some reason. So towards the end of the programme its all going wrong I'm afraid.
At this stage I'm out to complete the race and enjoy it but can't help feeling the last 18 weeks have been wasted. One thing I've learned is that the Pfitzinger schedules don't suit me. I've lost pace rather then gained it, so will have to continue my experiment to see what suits me with something else next time around.
Anyway, its all a learning experience I guess. Well done again on your race.
Dex.
Hi Dex
Hope you havn't got too down with your lack of progress in your running. You don't seem to be running or posting on your blog as much lately. My running has suffered slightly too. I did the Henley Half Marathon this weekend and did my personal worst time of 2:09. Two years ago when I did less running I was five minutes faster! I have spent so much time lately running slowly to help my knee that I have lost all of my speed. Keep it up and try to start enjoying it again.
Lisa
Hi Lisa,
Just really busy at work at the moment and a bit miffed about the way the training is going, and I've hurt my right lower leg somehow so its all been a bit of a nightmare really. I'm not getting to where I was hoping to be for this race so its not really worked out for me. However in spite of all the negative comments, I just want to go and enjoy the race now. It'll be a do or die affair I think. I'll aim for 3.25 and see what happens.
Once this is out of the way I'm going to start doing what I used to do again and see if I can get some pace back.
Trust you are well anyway, and sorry to hear about your "personal worst" at Henley. Seems like you and I are in a similar situation at the moment.
Dex.
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