You may be at race effort level in those runs but the same effort delivers more speed in a race. Or it should.
You may be at race effort level in those runs but the same effort delivers more speed in a race. Or it should.
jjjjj wrote:
For me, 3x2M w/400j (about 2:30) is more like a 10k pace workout, so I'd think that 6:45-50 pace would be closer to your HM pace. 7 is about 1:32, 6 is 1:18:37, so not a bad idea this time out to start with the 1:30 group for five or six miles and then push on ahead if you are feeling good.
Thanks. I'll report back after the race. Curious to see how the predictions match up with reality.
Reporting back: The race was this morning, and I ran just under 1:28.
Not much to add, just wanted to let everyone know how it turned out.
agip wrote:
gcvgc wrote:agip, training is not the same as racing. Racing is supposed to bring out a little extra in you.
well sure
but
that gray area, that space between a race and a hard workout is not inviolable. When I feel great in a workout I'll be near race level effort. I'm sure most runners get that. The whole 'run to the barn' thing is race effort in a workout.
Indicator workouts suggest you will not break into that gray area - how the heck you are supposed to monitor that gap exactly during the workout, I don't know.
Whereas a race is a race - 100% effort. Much better predictor.
Perfect application for a heart rate monitor. Keeps the workout under control, and after a few training cycles & races, you have a good idea what HMP heart rate is.
Get a tool wrote:
agip wrote:well sure
but
that gray area, that space between a race and a hard workout is not inviolable. When I feel great in a workout I'll be near race level effort. I'm sure most runners get that. The whole 'run to the barn' thing is race effort in a workout.
Indicator workouts suggest you will not break into that gray area - how the heck you are supposed to monitor that gap exactly during the workout, I don't know.
Whereas a race is a race - 100% effort. Much better predictor.
Perfect application for a heart rate monitor. Keeps the workout under control, and after a few training cycles & races, you have a good idea what HMP heart rate is.
meh.
anyone who uses a hrm will tell you that some days their heart rate is abnormally high or abnormally low in the same workout.
You can also train to run a half at a higher heart rate so why hold yourself back by thinking the number is set in stone?
ukathleticscoach wrote:
MarathonMind wrote:
I hit my goal HM on 40 mpw while training for a marathon.
I was doing Yasso's, which are 800 reps with a jog lap between. If you can do 8 sets of 800 at what would be your marathon time in minutes then you can run that same time (divided by 2) for the half.
IOW: If you are shooting for a 90 minute half then run 8 sets of 800 at 3:00 each. If you can do that then (even on only 35 mpw) you will be very close to that same time/2 for a HM.
Yasso 800's are a joke as a predictor
For me also. A bad joke at that.