ScottCM Posted February 27, 2017 Share with a k to go I knew I had it in the bag and took the foot of the gas to ease in at 3:17:56 splits were pretty even:0 to 21.1 - 1:3721.1 to 42.2 - 1:42 All in all - a PB for me - and a good day out Would you attribute the PB to the Heart Rate based training program you are following over the pace based programs in the past,or other circumstances which have led to you having better all round fitness levels? Link to comment Share on other sites More sharing options...
ScottCM Posted February 27, 2017 Share Good luck for Sunday Andrew, I'll be doing the HM. Andrew Steer 1 Link to comment Share on other sites More sharing options...
EmJayZA Posted February 27, 2017 Share Crashes aside, and one setup failure induced knee niggle, riding is such a breeze on the body... Running on the other hand Vaal Marathon this Sunday and I'm shooting impressive lumo snot rockets - loaded up on drugs and hoping for the best! Hahaha. Sounds lovely. Get better soon. And good luck! Edited February 27, 2017 by EmJayZA Andrew Steer 1 Link to comment Share on other sites More sharing options...
Stretch Posted February 27, 2017 Share Would you attribute the PB to the Heart Rate based training program you are following over the pace based programs in the past,or other circumstances which have led to you having better all round fitness levels?difficult to say I think I was in similar form last year and ran a 3:22 - but the course was about 500m longer than this year. Conditions were the same for both events. This year I did same quantity with lower intensity over a shorter space of time. Last year I did same quantity (but over a slightly longer period) at high intensity. I did less speed work this year the main factor however is that My avg HR was lower this year than last year...and at the end of last years race I was flat, but my legs weren't. This year I was strong, but my legs were tired - so I am probably fitter using this program, but I have not done enough strength work (my niggles didnt help that)...and because of that ....I am stiffer today compared to last year Chris_ and ScottCM 2 Link to comment Share on other sites More sharing options...
SeaBee Posted February 27, 2017 Share Got an interesting mail regarding research by SSISA and Smartbeat. Seeminglly integrating to your Strava data. But then it takes you to a page where the only "option" is to send an email to them. Looks interesting, but has anybody taken this up? And also, why so late in training (for OMTOM)? Link to comment Share on other sites More sharing options...
Chris_ Posted February 27, 2017 Share difficult to say I think I was in similar form last year and ran a 3:22 - but the course was about 500m longer than this year. Conditions were the same for both events. This year I did same quantity with lower intensity over a shorter space of time. Last year I did same quantity (but over a slightly longer period) at high intensity. I did less speed work this year the main factor however is that My avg HR was lower this year than last year...and at the end of last years race I was flat, but my legs weren't. This year I was strong, but my legs were tired - so I am probably fitter using this program, but I have not done enough strength work (my niggles didnt help that)...and because of that ....I am stiffer today compared to last year This is interesting. Most of what I seem to read these days strays away from HR and favours speed and intensity workouts. Glad its worked out, that's a cracking time by the way! Link to comment Share on other sites More sharing options...
Stretch Posted February 27, 2017 Share This is interesting. Most of what I seem to read these days strays away from HR and favours speed and intensity workouts. Glad its worked out, that's a cracking time by the way! the general consensus that people cite with moving away from HR based training is that you focus too much on your HR and train while neglecting your actual ability. My theory is that as long as you incorporate time trials, hilll sessions and speed work, then it is ok.... I also am not strict...and just try keep my HR between 2/3 on flats and downs - and just below 4 on uphills Chris_ and fanievb 2 Link to comment Share on other sites More sharing options...
Chris_ Posted February 27, 2017 Share the general consensus that people cite with moving away from HR based training is that you focus too much on your HR and train while neglecting your actual ability. My theory is that as long as you incorporate time trials, hilll sessions and speed work, then it is ok.... I also am not strict...and just try keep my HR between 2/3 on flats and downs - and just below 4 on uphills Do you use HR on the bike as a main indicator as well? or power or something output related Link to comment Share on other sites More sharing options...
Stretch Posted February 27, 2017 Share Do you use HR on the bike as a main indicator as well? or power or something output relatedWhen I actually get the chance to ride...I just ride to have fun! ScottCM and Hacc 2 Link to comment Share on other sites More sharing options...
'Kaze Pete Posted February 27, 2017 Share Does anybody else find it intriguing. Cycling: Feel a niggle and you bean yourself (The world is going to end) and take time off, don't train or race. Basically become soccer players. Running: If you are not running with a niggle of some kind you are not training hard enough. Go for a run, feel something getting tight. Keep going for another 10km because that is what you had to do that day. If you wake up for a run in the morning, and do not have an ache or pain somewhere, or walk "funny" in some way you are most likely dead... Or not training hard enough ScottCM, Edgar, fanievb and 1 other 4 Link to comment Share on other sites More sharing options...
Ferret69 Posted February 28, 2017 Share Vaal 21 Sunday... 1st race back... Exciting stuff Stretch, SeaBee, Lexx and 4 others 7 Link to comment Share on other sites More sharing options...
Stretch Posted February 28, 2017 Share Vaal 21 Sunday... 1st race back... Exciting stuff Ferret69 1 Link to comment Share on other sites More sharing options...
ScottCM Posted February 28, 2017 Share Good luck Ferret. may it be an injury free experience. I too will be doing the HM. 1st HM since Birchwood in April last year. Wanted to have a go at a PB this wkn but haven't done any speed work in 6months so will just be going to have a fun time and enjoy it. I'll be to only Wit-O form my virtual club (32GI) doing the HM , so if you see me let me know. Ferret69, Lexx and Hacc 3 Link to comment Share on other sites More sharing options...
Ferret69 Posted February 28, 2017 Share Good luck Ferret. may it be an injury free experience. Vaal HM Route.jpg I too will be doing the HM. 1st HM since Birchwood in April last year. Wanted to have a go at a PB this wkn but haven't done any speed work in 6months so will just be going to have a fun time and enjoy it. I'll be to only Wit-O form my virtual club (32GI) doing the HM , so if you see me let me know. Thanks Scott-M, yep great fast course, ran my 21km PB there last year (76.08) in the height of Comrades training. Will be a different experience this time just trying to run a comfortable pain free 1h45.. after that 8 weeks to London... Will look out for you.. We will be in an RAC bus, got my old Training partners to commit to Nursing me round my first race back.. Lexx and ScottCM 2 Link to comment Share on other sites More sharing options...
Hacc Posted February 28, 2017 Share Crashes aside, and one setup failure induced knee niggle, riding is such a breeze on the body... Running on the other hand Vaal Marathon this Sunday and I'm shooting impressive lumo snot rockets - loaded up on drugs and hoping for the best! Hope you feel better soon Andrew!! Good luck for Sunday. I am also doing the marathon, stressing about it as if I have never done a marathon before. Vaal 21 Sunday... 1st race back... Exciting stuff Welcome back Ferret! Ferret69, shaper and Andrew Steer 3 Link to comment Share on other sites More sharing options...
Ed-Zulu Posted February 28, 2017 Share Howdy gents and ladies, I have trouble chewing and running at the same time, I need my mouth to breathe, however, if the food I take in is fairly liquid, no problem. I also have a deep rooted dislike of USN and Goo sachets and even if I stow them in my water belt pocket, they always leach and I end up with sticky hands. I was hoping we could come up with a reusable, not too bulky suggestion for race fuel in volumes less than a water bottle. I obviously need this only for my training runs, which I conduct mostly alone. I'm doing a 25km training run the weekend, so will need at least the volume equivalent of 3 Goo's. Thanks for your input! Link to comment Share on other sites More sharing options...
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