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Ryan
226 Posts |
 Posted - June 18 2008 : 07:31:53
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So I am currently prescribing to to methods right now. My current progression is kinda startling so that makes me question my last year of running.
2 methods - LSD and Heart Rate Monitor.
I realize now that over the last year my easy pace was actually a tempo pace. By slowing down and keeping my HR at 148-158 my easy pace went from 9:00 to 8:29 in just a week. I guess I've been overtraining for a year now and I am just starting to realize the difference. I think I can actually tell when I hit a lactate threshold.
So am I doing it correctly? Will more mileage at a LSD increase my pace at an alarming rate while reducing the chance of injury and sickness?
I feel like I can run all day on my current easy pace. |
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crzcatlady
177 Posts |
Posted - June 18 2008 : 19:15:35
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What percentage of your max heart rate is the 148 to 158? I have been wondering if I should do the same thing, but I am too chicken to try it since I have been just training with what appears to work for me... Please keep us/me posted on how it continues to work with you over the next few weeks.
I run from Buffalo to Houston to Buffalo to Detroit. |
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Ryan
226 Posts |
Posted - June 18 2008 : 19:44:49
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Here's how i figured it out:
Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 52 (Rest. HR) = 135
135 x .65 (Min. Intensity) + 52 (Rest. HR) = 140 Beats/Minute
Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 52 (Rest. HR) = 135
135 x .75 (Max. Intensity) + 52 (Rest. HR) = 153 Beats/Minute
I usually round up a bit. Seems to work as I ran 17.1 miles today and 9.1 yesterday and I feel fine. My current RHR is 56. |
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lonergan09
320 Posts |
Posted - June 19 2008 : 08:06:26
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Hey Ryan, ... you might have heard a website called letsrun.com being bounced around on a few of the forums, ... if you haven't already,... there is an excellent article under the training link that describes what needs to happen to create an elite runner, ... then there is a column right next to it for mortals.
I wouldn't say that LSDs and heart rate monitors are different traiining methods, ... but different components of your overall plan, ...
It is interesting sometimes how when you slow down just a little, ... and you run consistently, ... your overall time cam come down,... from one summer to the next I went from 7:10 splits on a 5K to 6:50 splits, ... I wonder if I am running faster or smarter?
I have been playing alot with "strides" recently too, ... at the last 1/2 mile of my run, ... we'll see where that goes,...
Runner's World has an article on "progressions" that sounds intersting as well, ... you might be able to incorporate this with your LSDs.
Happy Running, ...
Our hearts and minds, often disconnected and at odds with each other become unified through the unrelenting tenaciousness of the human spirit. One heart, two feet, fifty states. http://www.myspace.com/seejimrun
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Ryan
226 Posts |
Posted - June 19 2008 : 08:42:04
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Thanks, JL. I checked out lets run, good site.
The thing with slowing down my training is how much better I feel throughout my day. My attitude is better and I'm not as moody and cranky. I've also been incorporating some of the advice from this book:
http://www.pccoach.com/products/books/book_fit_t4e.htm
At my current capacity I think that I would make a better ultra-runner than a 5k racer. I enjoy the longer distances over shorter faster time based runs.
In addition, I find that being fixated on times has really caused me to push too hard.
Next up: July 5 Sat 6:30 am 20th Annual Finger Lakes Fifties
I plan on running the 50 Miler. |
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lonergan09
320 Posts |
Posted - June 19 2008 : 10:45:53
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Good luck with that,... I was thinking of doing a 50 miler when I turn 50, ... which gives me 13 years to come to my senses, ... though that is not likely,... [coming to my senses anyway]
There is article on overtraining on active.com.
How to Tell When You're Over-reaching or Over-training by Dave Scott
Our hearts and minds, often disconnected and at odds with each other become unified through the unrelenting tenaciousness of the human spirit. One heart, two feet, fifty states. http://www.myspace.com/seejimrun
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SkidGates
133 Posts |
Posted - June 19 2008 : 13:33:49
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| In another thread on this forum a bit ago there was alot of talk about max heart rate and how the 220-age method is very innaccurate. Lkizz was the proof, it came out to near zero doing the math but his actual bpm reading was much higher. Oh man I'm gonna pay for this. |
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lkizz
1012 Posts |
Posted - June 19 2008 : 13:48:03
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heh heh, at the Best of Egggerstville, Sully asked me if I was 60 and said "when I was your age I could run 18s".
But yeah the formula is off for me it should have been 169 and I got her up to 190 bpm, luckily I didn't blow a gasket...
Ryan, I think you could do 50 if you stay in your zone, Good Luck. |
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sspritzer
224 Posts |
Posted - June 19 2008 : 18:01:45
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kizz...its the ponytail and the 1950's Airdyne bike. You're in need a makeover big time!
==============================================
"Most people run a race to see who is fastest, I run a race to see who has the most guts." -Pre |
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Ryan
226 Posts |
Posted - June 19 2008 : 18:35:39
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Thanks Lloyd. I just hope to get to the finish line in one piece. Those trails can really tear you up. My goal is just to finish. Even if it takes me 12-13 hours.
HRM really seems to work. I haven't felt so good on a tempo run since last summer. I ran 4 miles today at a 6:45 pace. That includes the hill on south park going past milestrip. I did the same run this morning and it took me 33 minutes, wtf was that all about? |
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lonergan09
320 Posts |
Posted - June 20 2008 : 13:51:48
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It sounds like you may have learned something about your body, ... I am guessing you ran 6:45 yesterday?, and 33 minutes this morning? 33 minutes on a 4 miler is a little more 8mms.
One hard day followed by an easy may be the way to go, ...
Back during the Lisa's Legacy/Elephant Run weekend, .. I had run a 22 miler on Thursday, ran 6:50 splits on Lisa's Legacy, took Saturday off from running (though I worked until about 1 Am) Then on the Elephant Run (4 miler) I ran somewhere between 7:05 - 7:10 mms. I originally attributed this to wind,...
When I ran the Juneteenth 10K, ... I was again able to come in under 7 mms (though just barely) and that was in fairly heavy wind, ...
So likely my slower performance in the Elephant Run was due to fatigue as opposed to wind, ...
There are lot of variables to consider, ...
My running log includes the distance, my time, my average heart rate, the temperature and the type of weather, ... this morning was light rain, 56 and cool, ...
Our hearts and minds, often disconnected and at odds with each other become unified through the unrelenting tenaciousness of the human spirit. One heart, two feet, fifty states. http://www.myspace.com/seejimrun
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Ryan
226 Posts |
Posted - June 20 2008 : 14:09:13
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Actually both runs were on the same day. I have indoctrinated a new technique called "always on the run".
Basically I do an easy 8-10 everyday followed by once every 3-4 hours after breaking out and running another easy mile. The theory is that sitting or resting for too long trains the body to sit/rest.
These are easy workouts and I manage to still get enough rest in between.
Plus my RHR is down from 62 to 48. |
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lonergan09
320 Posts |
Posted - June 20 2008 : 17:37:14
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So you ran a 33 minute 4 miler in the morning, ... then later the same day ran the same route at 6:45 pace?, ... that is interesting, ...
Two runs a day can help boost your milage too, ... which will be key on a 50 miler, ... marathons will now be your tune up races, ...
I think part of the battle is knowing when you run your best (time of day), ... how much rest you need/desire, what types of training work for you, what foods/drinks help, ...
That 50 miler is not too far away, ... you will finish in one piece, ... but you may walk away a different person, ... though that is part of the fun, ...
Our hearts and minds, often disconnected and at odds with each other become unified through the unrelenting tenaciousness of the human spirit. One heart, two feet, fifty states. http://www.myspace.com/seejimrun
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Ryan
226 Posts |
Posted - June 22 2008 : 10:06:54
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I finally hit my highest weekly mileage (80) to date. I now notice a major difference in how much faster I have to run just to keep my heart rate above 150 BPM. |
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lkizz
1012 Posts |
Posted - June 22 2008 : 10:36:42
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quote:
I have indoctrinated a new technique called "always on the run".
Ryan, Is that something you came up with or do you have a link to it? |
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Ryan
226 Posts |
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Ryan
226 Posts |
Posted - June 22 2008 : 11:00:28
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Alexander "Sasha" Pachev has worked extensively with Linux since 1997 on corporate web servers, database servers, and desktops. Around that time he started working with the MySQL database, which led him to joining the MySQL Development Team in 2000. He wrote and maintained the MySQL replication module up until 2002 and authored "MySQL Enterprise Solutions" (Wiley). Sasha is also an elite marathon runner and has developed several software tools of interest to runners.
Crazy runner IT professionals |
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