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So basically It's hurting because I don't use these muscles very often? But I'm still ok to run?
Sounds like you're fine. Aches from exercise only kick in properly the day after next. Cant remember why.
Not sure I would advise others to copy me. But if my legs feel beaten up the day after heavy exercise (usually Rugby), I go for a longish, but very slow run. To aviod the second day stiffness. So I can get on with other training.
My body's held together by tape, and food suppliments though.
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35+ is still very competitive so well done SF.
Think I would have been in the lower 30% if I was 9 months younger. So I'm not reading to much into it. But small victories, and all that ;)
The interesting thing is that I did a decent time using my brain, as quite frankly the body was'nt all that. Spent a lot of time thinking about how I was going to run.
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Right, I'm extremely ignorant of these things, so someone please correct this (with reference to the run linked below):
HR average is 166 bpm, but first half it's below that and second half of the run its 170+.
It seems to me that I'm like an engine running out of revs- I need to either raise my rev limit, or produce the same power at lower revs, if that makes sense?
Today I think I could have gone faster for longer if my heart rate had stayed at the halfway rate rather than climbing.
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Maybe take it easy if you're new to it.
Dom, dom-dom-dom, DOMS.
I've just started running and have been really enjoying it. My last run was the day before yesterday but my quads are still hurting, do you know why this is?
At the moment I'm running for fitness more than anything but when you get in the 'zone' It's great.
Sounds like you're fine. Aches from exercise only kick in properly the day after next. Cant remember why.
Not sure I would advise others to copy me. But if my legs feel beaten up the day after heavy exercise (usually Rugby), I go for a longish, but very slow run. To aviod the second day stiffness. So I can get on with other training.
My body's held together by tape, and food suppliments though.
Cheers guys. I had 2 days off running rather than the usual 1 and felt much better after yesterdays run. No sore quads at all today :D
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crackin' little run just now. just headed off to get lost, ended up doing a 7.5k loop in the pleasantly cooling rain. bit bummed i didn't do 10k to be honest, that errrr... k-stone will have to wait for later in the week. it's oooon though. no doubt.
went back to headphones as an experiment. listened to some comedy and some radio 4 podcasts (more or less). pleasantly distracting. something is definitely changing though. am actively enjoying these recent runs. distance is shooting up too. funny how i felt like i was banging my head against a brick wall with it for weeks and now suddenly i can see real progress every time i go out. big thanks to all the tips, inspiration and encouragement from this here thread.
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if it feels good it must be working.
the one who never gives up won £90 today, I am starting to see why people seriously get into running events, you buy lots less kit because of winning it, and never have to pay entry as coming in the first few effectively cancels it out.
awesome work man!
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the good thing about this plan is that when you get there, you'll have no bike with you for me to knock over. it's fool-proof. do it.
True, I might fall over yours though as I black out from over exertion.
Based on my last run (link upthread) to hit 45 minutes for the 10K my heart needs to beat at 220bpm for the final Km
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Right, I'm extremely ignorant of these things, so someone please correct this (with reference to the run linked below):
HR average is 166 bpm, but first half it's below that and second half of the run its 170+.
It seems to me that I'm like an engine running out of revs- I need to either raise my rev limit, or produce the same power at lower revs, if that makes sense?
Today I think I could have gone faster for longer if my heart rate had stayed at the halfway rate rather than climbing.
Neil
What are you basing your target hr(I presume you have one as you seem disappointed by your hr)?
Hr is extremely personal and focusing on an hr based on others or even you doing another sport isn't a good guide of performance or fitness, I've just had a look a the data from one o my half marathons where I set a PB earlier this yea and average hr was close to 180 I was able to keep this up for the thug without goig anaerobic and then managed to get up to 196 at the end I'm my ahem sprint finish.
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^
Just re-checked the connect link, viewed as % Max the figures are more telling:
Avg HR: 84 % of Max Max HR: 90 % of Max
So first half run is below that and next half is above that average. But never gone completely bonkers (e.g. 98% of Max), so it's not terrible pacing by any stretch.
Building on what S.E. says... what were you trying to achieve in the session? have you set the Max by doing a Max test, or is it just age based? How often are you running / how long? Have you a comparison from a few months back?
As a comparison, my 10k PB 36:16 was run Ave 177bpm, 196bpm Max - which is pretty much 100%, that was aged 32 towards the end of a 12 week Marathon training block.
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Right, I'm extremely ignorant of these things, so someone please correct this (with reference to the run linked below):
HR average is 166 bpm, but first half it's below that and second half of the run its 170+.
It seems to me that I'm like an engine running out of revs- I need to either raise my rev limit, or produce the same power at lower revs, if that makes sense?
Today I think I could have gone faster for longer if my heart rate had stayed at the halfway rate rather than climbing.
The basic physics of running dictates that your heartrate will be constant for a given workload. Regardless of how long you have been performing that work.
The biology of running dictates that as your muscles become fatiged, you will run less efficiently. You will also lose blood volume, if you dont drink enough water. This reduction in blood volume leads to a notable increase in HR.
For once I'm not just rehashing stuff that I seem to remember reading. I've done experiments on this myself. I have run 15km on a treadmill, with constant HR when hydrated, and a HR which started to increase after 9km or so without hydration*.
So you either need to carry water, or your muscles are fatiging, and you need to HTFU.
(*yes I have the immunity to boredom to do this)
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And heat (Calorific heat, not Jodie Marsh shows her tits Heat, that is) - That makes your HR rise, no?
Yes but would'nt that be constant after the first km or so?
In other news, I'm beating PB's all over the place.
I do a run around a small mountain (which involves a few hundred steps). Its probably only about 8km, maybe a bit more. But its a tough route. My best before was around 47mins (training time). Did 2 laps on sunday in 1hr:28mins. -
What about when you are super-fatigued? I've found that when I'm 10 hours into a ride (I know - not running, but meh), my HR stays at a much lower level, and will not budge upwards at all.
My experiments where carried out well within my comfort zone. To try and simplfy things. I was specifically interested in the effect of water and energy gels at the time.
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I've always imagined sf as a hamster, now it's transforming into a guinea pig
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^
Just re-checked the connect link, viewed as % Max the figures are more telling:
Avg HR: 84 % of Max Max HR: 90 % of Max
So first half run is below that and next half is above that average. But never gone completely bonkers (e.g. 98% of Max), so it's not terrible pacing by any stretch.
Building on what S.E. says... what were you trying to achieve in the session? have you set the Max by doing a Max test, or is it just age based? How often are you running / how long? Have you a comparison from a few months back?
As a comparison, my 10k PB 36:16 was run Ave 177bpm, 196bpm Max - which is pretty much 100%, that was aged 32 towards the end of a 12 week Marathon training block.
The maximum heart rate on there is simply what I have hit whilst wearing an HRM and a Garmin- I t hink it was on a bike that I hit the recorded max, climbing a hill.
What I was trying to achieve was to run to the coffee shop from my flat, which is basically what I would have to do in the morning during the week to get to work (or grab a coffee, then walk over the bridge to work).
The additional condition was that I wanted to do it in 50 minutes or under so as to be able to have a coffee and a shower before I started work if I did it for real.
So I was pacing myself at 08.30 minute miles.
I run twice a week I would say, although I've been lax recently as I've been working on the house and counting that as my exercise.
Ideally I would like to be able to rely on hitting 45 minutes for a 10K reliably, it feels like I'm quite a way from that at the moment.
I was 35 a couple of weeks ago.
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• #1399
This topic piqued my interest. I just used my HRM (well, I say my, really it'd Wayno's) while running for the first time. 90% average (although I forgot to hit start on the watch at the beginning, so it's possible it would have been a percentage point or two less). My max was 92%. This is much higher than riding/using rollers (I aim for 80-85%). I'm using the weight/height/age function to give a max HR though, so maybe it's a bit off.
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Ideally I would like to be able to rely on hitting 45 minutes for a 10K reliably, it feels like I'm quite a way from that at the moment.
Anything less than 5min kms is pretty decent running. My body wont do anything else regardless of distance of terrain.
I was 35 a couple of weeks ago.
You're fecked.
I imagine you got the same memo me and Tiswas got. Time to by a Softride tri bike and hit the swimming baths.
Smallfurry
Dammit
rhb
spenceey
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pifko
dooks
Sainsburys_Ed-
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@hippy
35+ is still very competitive so well done SF.
Music and training are a no no if you ask me. I appreciate it works for some on some level though, each to their own, variety = spicy n'all that.