Running

My zones don’t agree with one another.

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Are you running the same or similar loop? And the aim is just to run for distance @ 10km?

If that were me I’d be a bit bored, so might run slower. You’re probably also tired so running slower.

Just trying to get my weekly distance up without injuring myself really.

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16 to 65 over 3 weeks is significant.

Edit: and the fact your HR is high for a low pace indicates you're getting fatigued, as others have said.

@Dammit

Sadly my HR has (so far this year) always been high for a low pace - getting the HR zone and the pace zone to agree is a goal of mine. I'll ease back on the volume increase this coming week - maintain rather than extend.

That was quite a jump in volume and probably the consecutive nature of your running means your body might not be recovered. I would look to have another rest day and maybe make a couple of the 10kms into 12-15s at a slower pace.

My progression over the last few weeks:
19.9km
22.7km
21km
25.9km
29km
32.6km
36.3km

Everyone's different and has different aims but your weekly increases seem insane to me.
Also, there's not much point benchmarking yourself against a race time, when you're so badly rested, using HR as the metric.

Yeah, I'm just entertaining myself in lockdown, not pretending it's sensible - spot the date when my exercising starts:

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If I tried to build that type of volume I would get injured, for sure.

You are clearly knackered, but at least you must have amazing mechanics / injury resistance.

Up to 9km for me. One more week and I'll be back to my favourite 10k route once a week.

My progression over the last few weeks:
19.9km
22.7km
21km
25.9km
29km
32.6km
36.3km

Nice one! Give yourself an easier week - I'm sure your body will thank you.

Nice one! Give yourself an easier week - I'm sure your body will thank you.

Early on in a build you can go many weeks in a row with 10% increases and get away with it, but at some point the fatigue will kick in (I think it was about 50km/week for me when that happened, but that's more complicated as I had swimming, cycling and 5-a-side which wasn't included in my running load plan). If it happens take an easy week and then opt for 3 weeks of 10% build and then an easy week, the next 10% gain is from the hard week the week before, not the easy week (~15% if you calc from the easy week). Lather, rinse, repeat.

Weekly increases would be:-

+10%
+10%
+10%
-5%
+15%
+10%
+10%
-5%
+15%
...

e.g. 30, 33, 36.3, 40, 38, 44, 48.4, 53.2, 50.5, 58.5, ...

@Pifko thank you! Long run yesterday (17.5) has really taken it out of my legs, and I'm pretty generally knackered, time for an easy week.
My question was going to be about what that easy week should be, and what should follow it but @Greenbank has an answer and like usual I was going to ask the forum before some good wholesome googling.

So I've just had a second pair of Vaporfly 4% fail with the sole coming apart at the heel. They're currently sold out and all Nike are offering is a return. So annoying!

I very rarely listen to music while running, but after a rather odd day of family related trouble it felt good to crank this on and turn myself inside out for 25 minutes.

https://youtu.be/OKRJfIPiJGY

Fantastic song. The first band I was in absolutely murdered it, but we sure as hell enjoyed doing so.

Does anyone have any opinions on the Saucony Fastwitch range? I do much better in shoes with support and these seem the only fast/light options. I've tried neutral shoes before but they don't work out for me.

Never had a heart rate monitor before until I got my garmin recently. I'm finding that on hard efforts my max heart rate hits around 163. I'm not getting above my 'tempo' zone - which I haven't set by myself by the way, it's just been done automatically. Is that normal?

Following one of the garmin coach plans and this morning had to do 6 reps of 90 second hard efforts with 90 seconds of rest in between - see first attachment. (Plus a mile warm up and mile warm down)

On Friday I did 2 mins warm up and 6.5km as hard as I could - second attachment.

I do have a mild heart condition.

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My personal experience of Fastwitch is out of date but might be of interest. I really liked version 4 for racing (still holds my London Marathon course pb) but went off them for version 5 when they lowered the stack height by a few mm, and for me lost a nice cushiony feel, and made my arch sore over a half marathon. A running club mate works in a running shop and really rates the newest version; if I hadn't swapped to wearing more neutral shoes I'd definitely consider them again.

...edit... Just been looking at version 9, still only 4mm stack height, and described as firm. I'd be concerned that they still wouldn't be great for me racing over longer distances, compared to say a more cushioned but lightweight neutral shoe with more stack height.

I haven't set by myself

Do a ramp test to find your max HR

I do have a mild heart condition.

Maybe seek medical advice first though

I do have a mild heart condition.

As stated by TW, this really puts any potential for casual advice out the window IMHO.

Does anyone have any opinions on the Saucony Fastwitch range?

Much like Phil, my opinion on them is based on an older model (7), but when I did use them I really liked them. Felt like lots of cushioning, yet really quick - I picked mine up for something like £40, which I thought was a decent price.

Maybe also have a look at the following: Saucony Kinvara/Freedom or Adidas Boston/Adios Boost?

Lovely, cheers guys. I'd only be using them for interval/tempos/10ks so I think they should be ok. £60 online at the moment too!

Will have a look at these also

Can I ask what made you swap over to neutral? I've been running in a pair of less stable shoes and I'm not sure whether they're right or not...

Will need more time with them to see.

Okay thanks will look into a ramp test. Just wondered if it was normal not to get past 'tempo'.

(I do get monitored every couple of years but have been told there's no impact on me exercising - can continue as normal).