Low HR Training

1

Is it time for me to switch to speed work? (Read 512 times)

radsb


    Is this considered a base training plateau? Should I switch to speed work now?

     

     

     

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    Week Date Mile Split HR Pace Change Adj Pace Change Mar Low Mar High
    1.0 3/24/2012 1 15:42 136 5.1% 0:15:26 0.0% 5:47:11 5:49:12
    3.0 4/7/2012 1 15:26 138 5.1% 0:15:03 -1.7% 5:42:35 5:44:36
    3.7 4/12/2012 1 14:48 136 2.3% 0:14:37 -5.7% 5:31:38 5:33:39
    5.0 4/21/2012 1 14:54 138 8.0% 0:14:44 -5.1% 5:33:22 5:35:23
    5.3 4/23/2012 1 13:48 138 6.2% 0:13:23 -12.1% 5:14:21 5:16:22
    8.4 5/15/2012 1 13:19 136 4.0% 0:12:31 -15.2% 5:06:00 5:08:01
    9.4 5/22/2012 1 13:07 136 6.4% 0:12:39 -16.5% 5:02:33 5:04:34
    11.0 6/2/2012 1 12:07 136 6.9% 0:11:43 -22.8% 4:18:57 4:25:37
    13.4 6/19/2012 1 11:48 137 6.3% 0:10:52 -24.8% 4:14:13 4:20:46
    14.6 6/27/2012 1 12:24 135 10.9% 0:11:33 -21.0% 4:23:10 4:29:58
    15.6 7/4/2012 1 11:43 136 0.031 10:54 -25.4% 4:12:59 4:19:29

     

    

    

    radsb


        Hard to say.  Depends on weather conditions and a lot of other things.

         

        Reading elsewhere on the site you are almost always going to benefit from base building over the long run.

         

        I wouldn't consider it a plateau until you were stuck there for several weeks under the same weather conditions.

         

        With that said, I personally don't think a day of speedwork here and there every couple weeks or so is going to hurt you.  I've been throwing in a race once a month and it is essentially becoming my speedwork and I don't think it is hurting me, but not sure it is helping either.

        Age: 45 Weight: 208 Height: 6'2" (Goal weight 195)

        Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

        radsb


          Thanks for replying! Ok then just keep doing base until a few weeks before race then.

           

           

          This is the data with the temp added.

          <colgroup><col width="44" /> <col width="68" /> <col width="35" /> <col width="50" /> <col width="30" /> <col width="46" /> <col width="60" /> <col width="42" /> <col width="35" /> <col width="36" /> <col width="53" /> </colgroup>
          Week Date Mile Split HR Pace Change Adj Pace Temp Dew Hum Change
          1.0 3/24/2012 1 15:42 136 5.1% 0:15:26 6 -9.4 34 0.0%
          3.0 4/7/2012 1 15:26 138 5.1% 0:15:03 7 -6.1 33 -1.7%
          3.7 4/12/2012 1 14:48 136 2.3% 0:14:37 7 -1.3 53 -5.7%
          5.0 4/21/2012 1 14:54 138 8.0% 0:14:44 4 0.5 86 -5.1%
          5.3 4/23/2012 1 13:48 138 6.2% 0:13:23 6 2.8 75 -12.1%
          8.4 5/15/2012 1 13:19 136 4.0% 0:12:31 19 15.4 73 -15.2%
          9.4 5/22/2012 1 13:07 136 6.4% 0:12:39 15 16.5 82 -16.5%
          11.0 6/2/2012 1 12:07 136 6.9% 0:11:43 14 10.9 84 -22.8%
          13.4 6/19/2012 1 11:48 137 6.3% 0:10:52 22 10.9 67 -24.8%
          14.6 6/27/2012 1 12:24 135 10.9% 0:11:33 19 10.9 68 -21.0%
          15.6 7/4/2012 1 11:43 136 0.031 10:54 21 18.3 84 -25.4%

            It looks to me like the humidity is what got your pace this week.  The bump in humidity makes a huge difference for me, especially when the temp is already up. 

             

            It would be nice to be able to put a number to it, but there are so many variables it is pretty close to impossible.  I tried to work something off of dew point as a factor and it works okay, but there are a lot of other variables too.  On a warm humid day, a little bit of wind actually helps instead of hurts, one of my worst days was a warm humid day when it was dead calm out.  My body just couldn't sweat enough to get cool.

             

            P.S. - I've only been running a year and MAFing for around 2 months and cheating at that with an occasional race so take my advice with a grain of salt.

            Age: 45 Weight: 208 Height: 6'2" (Goal weight 195)

            Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

              P.S.S. - Your Dew Point on week 9 has to be wrong, there is no way for the dew point to be higher than the temperature.

               

              I've been using an adjusted Dew Point as my "adjusted pace" factor.  It doesn't work when it is hot and humid though, I limit the reduction to 25 degrees F from DP.  i.e. if it is 94 outside and the humidity is 10%, the DP is something like 40, but I only drop the effective temperature down to 94 - 25 = 73.

               

              It still isn't perfect as it doesn't account for calm humid days vs. breezy humid days which seem to affect me quite differently on my pace at a set HR.  I also run when I'm traveling a bit and I probably need to get in a factor for elevation change if I wanted to be really accurate with it.  I wasn't doing LHR training at the time, but last year I spent a week at 8,000'+ elevation and then came home to 3,000' elevation and that next day ran one of my best times ever on what was just an easy training run.  Conditions were perfect and I ran a 10K training run at what was almost race pace and it felt very easy. 

               

              Something about Low HR Training and spreadsheets, I guess we have to much time to think while we are out there running so slow!  Plus we have to justify our slow pace somehow.

               

              Kind of surprising that with all the equivalent pace calculators that they don't have something that you can plug the weather conditions in and get a factor to apply to your avg pace or something.

              Age: 45 Weight: 208 Height: 6'2" (Goal weight 195)

              Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

              Shondek


                Hi Rad

                Some say if you do some speed work and that gives you a faster maf pace then you are ready to do speed work:if it slows your maf pace ..well...

                  Kind of surprising that with all the equivalent pace calculators that they don't have something that you can plug the weather conditions in and get a factor to apply to your avg pace or something.

                   

                   

                  there are actually charts online for paces adjusted for temperatures

                  radsb


                    What I ended up doing, the following week, was two days of intervals. They were even half asses ones: I only managed 4 of 6 the first time and 5 of 6 the next time. But the next MAF time improved. I haven't done any additional speed since.