Post by levoleurdefruits on Nov 30, 2006 10:01:24 GMT
Love the idea of a 30 minute treadmill challenge. However, what do I know, but I just have a hunch that going flat out for a 30 minute treadmill PB in December may not suit people who are mainly trying to build an aerobic base at this stage.
I'm trying a Mark-Allen Style patience phase- which someone (?Doug) suggested a few weeks ago, thanks- www.duathlon.com/articles/1460 - before adding in speedwork in the Spring.
Here's my suggestion for the challenge. Work out your upper aerobic zone , MAP, upper zone 2, whatever you want to call it by whichever method you feel works best. There is one suggestion in the article above, another in Ironfit, others in 220 , maybe you have been tested etc etc. Basically set a ceiling heart rate at which you can still be pretty sure you will be mainly aerobic. Somewhere between base endurance and tempo. We could probably argue about definitions for hours but I suggest it really doesn't matter too much for the purposes of this. Just pick a heart rate that seems right for you.
Then: run for 1 hour on a treadmill, continually adjusting speed to keep your heart rate in a range of up to 5 beats below that level.
For example, what I call my zone 2 ceiling is 155bpm. I set the treadmill running at about 1kmh faster than I averaged last time, to get into the zone of 150-155bpm within about 5 minutes. Once in the zone I look at my HR every minute on the minute. If still in the zone- no change. If above 155bpm I reduce the speed by 0.1kmh for every 1 bpm above 155, and if below 150 I increase the speed by 0.1kmh for every 1 bpm.
Reading that it sounds like Anorak Central but I find it does help to break up a 1 hour treadmill run. (And obviously, like Mark Allen by March I fully expect to be running 5m20 miles...
)
The challenge would be to see who can post the greatest improvement over the next couple of months. No cheatin', no cussin'. What do you think?
me stats:
19/10/06 13.2km
22/11/06 13.3km
I'm trying a Mark-Allen Style patience phase- which someone (?Doug) suggested a few weeks ago, thanks- www.duathlon.com/articles/1460 - before adding in speedwork in the Spring.
Here's my suggestion for the challenge. Work out your upper aerobic zone , MAP, upper zone 2, whatever you want to call it by whichever method you feel works best. There is one suggestion in the article above, another in Ironfit, others in 220 , maybe you have been tested etc etc. Basically set a ceiling heart rate at which you can still be pretty sure you will be mainly aerobic. Somewhere between base endurance and tempo. We could probably argue about definitions for hours but I suggest it really doesn't matter too much for the purposes of this. Just pick a heart rate that seems right for you.
Then: run for 1 hour on a treadmill, continually adjusting speed to keep your heart rate in a range of up to 5 beats below that level.
For example, what I call my zone 2 ceiling is 155bpm. I set the treadmill running at about 1kmh faster than I averaged last time, to get into the zone of 150-155bpm within about 5 minutes. Once in the zone I look at my HR every minute on the minute. If still in the zone- no change. If above 155bpm I reduce the speed by 0.1kmh for every 1 bpm above 155, and if below 150 I increase the speed by 0.1kmh for every 1 bpm.
Reading that it sounds like Anorak Central but I find it does help to break up a 1 hour treadmill run. (And obviously, like Mark Allen by March I fully expect to be running 5m20 miles...
)The challenge would be to see who can post the greatest improvement over the next couple of months. No cheatin', no cussin'. What do you think?
me stats:
19/10/06 13.2km
22/11/06 13.3km
