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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,370
2/25/13 10:51 P

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Thanks for the link. I've done a couple of 1 mile tests. The last one I did was around 10:30 min. and I suspect I could do a 10 min. one now. If that's the case then the pace I was planning on, about a 12 minute mile and maybe a little faster at the end, could work.
Depending on how I feel tomorrow I might try it once. emoticon

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
2/25/13 6:16 P

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Well if you were a week out from your race I'd suggest you at least run a magic mile as a reality check. I know it's a Galloway calculator, but I've done an all running half at about the same pace as walk rum and the calculator works for me. www.jeffgalloway.com/resources/gallr
ac
epredict.html


Edited by: TRILLIUM22 at: 2/25/2013 (18:17)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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ndividual.asp?gid=33873


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,370
2/25/13 5:37 P

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Cindy, good question.
A couple of reasons: I've been very slow up to now in spite of having been running for over 2 years. My weight is lower, so less to carry, my percentage of body fat is a lot lower, muscle mass has increased (incl. legs), cardio improved dramatically since giving up dairy and so has my ability to breathe at higher heart rates.

Birgit

Edited by: HOUNDLOVER1 at: 2/25/2013 (17:44)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 16.0
 
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TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
2/25/13 3:52 P

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I'm curious, why do you feel this race would be one you can pr on, I don't race a lot. I do a 5 k 2 times a year and will train for certain time goals.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,370
2/25/13 2:28 P

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Cindy, unfortunately I don't. I only enter a few races a year and had to cancel several because of health issues the past season. Maybe I better be prepared to switch to fast walking if necessary if I end up running out of energy. I found out that my pulse is about the same walking or jogging at 4.4 mph, faster it's better to run, slower it's better to walk.
There are so many issues that are changing the equation. I run minimalist (less stress on joints), eat low-carb ketogenic diet (less dependence on carbs except for sprinting), recently gave up dairy (bringing my resting pulse down).
Maybe I'll just have to wait and see how all these factors play out.
Thanks so much for all the input.

Edited by: HOUNDLOVER1 at: 2/25/2013 (14:28)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 16.0
 
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SEABREEZE65's Photo SEABREEZE65 Posts: 10,964
2/25/13 12:39 P

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I also tend to run races based on pace and not HR, but I do try to keep an eye on my HR while racing and thus know I would like to be between 80 and 85% for the first 10 miles for sure.

If my HR is too high (my max is 185) I wear out way too fast.



"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
2/25/13 12:02 P

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Well I don't use HR for races. I sometimes record it but don't pay any attention to it. I only use HR alarms when I need an easy run.

Do you have any recent races you could use to estimate a reasonable pace.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,370
2/25/13 11:37 A

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Good point about the max. heart rate being important. I've never really tried hard to find out and know that subtracting the age method is considered outdated. I suspect my max if I tried would be around 175. Starting out at about 80% sounds like something I might try. emoticon
Birgit

Edited by: HOUNDLOVER1 at: 2/25/2013 (11:38)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 16.0
 
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TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
2/25/13 7:33 A

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As sea breeze said, standalone heart rates are pretty uninterpretable. Sounds like you know what you are doing. Good lick.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


 Pounds lost: 0.0 
 
0
6.5
13
19.5
26
SEABREEZE65's Photo SEABREEZE65 Posts: 10,964
2/25/13 5:48 A

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To me it sounds like a good plan even though I don't know what % of max 135, 140, or 145 is for you? For me - my heart rate climbs fairly quickly and so I try to keep it around 80% of max for the beginning of a race and then let it climb up to 85% by the end. I don't use the Maffetone method though.

I like the idea of running based on heart rate rather than pace!

Have a great time!

Edited by: SEABREEZE65 at: 2/25/2013 (05:52)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
2/25/13 12:41 A

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I think that whatever you do for a comfortable run is good. We are afterall doing this for fun.

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
ie.competitor.com/dublin/


HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,370
2/25/13 12:11 A

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I haven't been on here for a while because I did not run any HM since a year ago, too many health problems got in the way. Now I'm ready for one this Saturday, the first one where I'm hoping to improve my time of 2:47 a little from two years ago. My prep has been a little on the sloppy side but followed roughly Hal Higdon's Novice HM guide, but increased long runs by 2 miles every 10 days.
My question is this: How do I know when to increase speed and how much? I run with a heart rate monitor and have been keeping my pulse at about 135 (Maffetone method) for most training runs. Longest training run was 11 miles last Wednesday at 4.4mph pace. I went up to average pulse of 140 during my last real run today of 4.8 miles in one hour. I also just went off dairy and found my exercise tolerance went up. I'm considering running with HRM and using that as my guide. I've been thinking of keeping my pulse at around 140 for the first half, then going up to 145-150 for the second half and sprinting at the end if I have energy left, if necessary walk a bit if I need a break. Does that sound realistic, too conservative?
Any input appreciated.

Birgit

Edited by: HOUNDLOVER1 at: 2/25/2013 (00:54)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 16.0
 
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