What I think I've lerned (Page 2)

If you are changing a run program it is rarely a good idea to add volume and intensity at the same time.  In general, build volume, hold steady then intensity comes later.

Shane

 Personally.... I'll know I have a "solid base" when I have steadily maintained my run volume at the 40-50mpw+ level and have then began to see your improvements (race times, HR at a specific pace) start to plateau.  That is when I MAY consider intervals, but I may just as likely decide to move onto the 60-70mpw volume to see what happens instead.  So far I've yet to consider intervals.  In September I did a 5:39 HIM, November I did a 1:43 half mary (at sea-level), in April I did a 1:36 half mary (at altitude), and have watched my 5k  times drop from 26minutes to were I'm likely to hit sub-20 on my next one.

 

Since it sounds like your testing may be suspect, you can always do it by feel too.  I have heard several coaches say that the majority of your miles should be at an effort level that will allow you to carry a conversation.  If you can't talk, or have to spit out 3 words at a time, you're running too hard.

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Thanks guys! Good info here. Exactly what I needed. The volume building began today. I'm assuming 10 to15% weekly increases are acceptable?
Also trying to increase bike volume at the same rate. Good idea or bad idea?

Question - as a relatively new runner (about 8 months in), I still have trouble running at a low heart rate.  I've pretty much found that as long as I can keep my HR at 160 or below (I'm 37 btw) I can basically run on and on (to a limit of course).  If I go above 160 I fatigue and need to take walk breaks.  One 10k I went out too fast and hit 171 and about a mile in had to walk to bring it down because even slowing my run didn't help.  Anyways, back to my point, last night I went to run 3 miles with the clear intention of running as slow as possible to keep my HR down, and even at what I felt was a very slow pace, I still averaged 160 for the 30 mins.  I can't seem to run for any amount of time below say 156/157.

How do I get down to a zone 2 run, which I figure to be about 138-143, or so.  Reading the Friel system, you have to be able to maintain 30 mins to calc the LTHR, which I figure about 161.
 

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Thanks, I'll work on trying to go easier to build up the miles.

x2

I agree and dissagree.........
A lot depends on the race length.  I think for long races, 1/2 and full it does end up being more about the run.  Shorter races I think it becomes more about the bike.

Here is my example......I'm new to Tri.  Just finished my 2nd one this past weekend.  I'm a cyclist so I can bike pretty decent.  I say I'm a crappy swimmer and runner since I just started each this past fall for the forst time, but in reality I'm probably medium at each.  (My 1st OWS was a 15 min 1/2mile this past weekend and I look to be running about 7:39 miles for the run leg).  Anyway I'm usually in the Top 3 on the bike which at the ennd of the day put me in 12th overall on my 1st Sprint Tri and if I didn't get off course this past weekend I would have finished Top 5 (calculated my time as 2nd overall).....So for me it's all about the bike.  I just try and have a decent swim and not be last....Kill the Bike....and hang on for the run.  At a longer event, right now I would die on the run and fade back quickly.

Michael

Not to derail, but perhaps you should add "lerning" to spell!

Dude, I'm sure it was a typo. Let's move on.