General Discussion Triathlon Talk » 20mi run HR data analysis Rss Feed  
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2011-04-03 4:31 PM

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Master
2426
200010010010010025
Central Indiana
Subject: 20mi run HR data analysis

I'm one whipped pup after 1st 20mi run of the yr.  Training for HM in 5wks, & full M in 10wks.  Did 15mi long last wk & planned ~17m today but miscalculated my routeEmbarassed  Yesterday's brick & this afternoon's gusty winds of 20-30+mph took so much out of the old legs I Gallowalked those last 3mi home. 

So while I'm rehydrating/refueling I download the data from my Garmin & it looks interesting.  For background- I'm 53, have run 2 mary's (each Fall past 2 yrs).  My est run LTHR (last field test) is 148, so my Z2 (Friel)=125-132 and Z3=133-139.  On today's long run I tried to keep a slow even pace of ~10:45/mi (allowance for high wind), and produced this HR data (Garmin w/1mi splits):

Miles 1-13   HR 125-9ave, 136-9 max; No apparent HR drift between miles 2-13 (ave HR 127-129 for ea mile)

Miles 14-17  HR 134-139ave, 143-147 max

Miles 18-20  HR 142-4ave, 150-151 max

First 2mi were 10-10:15/min (slightly downhill), but pace was consistent 10:40-11:00/mi for miles 3-20.

 

Only my 3rd yr of 'serious' running.  Lately been running low 30's mpw with last 3 weekly long runs of 13-15mi (plus swim/bike).  To me the HR data's match with my current run training is remarkable & might be useful in prescribing length of weekly long runs.  For example:

1.  My aerobic (Z2) fitness base holds for ~13mi (at least @ this pace)

2.  Weekly long runs of 14-17mi (where I drift up to Z3) are prob right for extending that base

3.  Long runs 18-20mi (where my HR goes Z4) would be over-reaching my present run fitness

 

Or am I over-reading/misinterpreting????

 

 



2011-04-03 5:13 PM
in reply to: #3427699

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Champion
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Columbia, South Carolina
Subject: RE: 20mi run HR data analysis

Nice run.

I'd suggest that yes, 15+ is not the greatest idea.  At least, not until you get your weekly mileage up.

The 'breakdown' towards the end is unsurprising for a lot of reasons, not the least of which is (in my inexpert opinion) that your weekly running just doesn't prepare you adequately for going that long.

You have time to get the long run up safely.  I'd back that long run down to 12 right now and increase the other runs for a couple of weeks.  That leaves you 6 weeks to work the long run back up to around 18-20, and two weeks to taper for the marathon.

2011-04-03 8:38 PM
in reply to: #3427699

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Master
2426
200010010010010025
Central Indiana
Subject: RE: 20mi run HR data analysis

Michael-

Solid advice, but I am a misguided old soul who did his 1st full mary (Oct 2009) on only 200mi training over 4mo (yeah 50 per MONTH) with long runs often >75% of weekly mileage.  So keeping most LR's to <50% of weekly mileage this season is at least a step in the right direction. I truly appreciate the guidance to keep me headed towards the proper training path Smile

FWIW- I will ramp down LR's for my 1st tri of the year (sprint) in 2 wks, and that HM in 5wks.  Then I think I have enough time to ramp back up for 1 more 20 mi LR before mid-June marathon.

Thanks again for your thoughts.

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