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Thanks for the welcome. What:  a.m. 4 miles easy, p.m. 4 miles easy (xc spikes) - core later this evening Why:  Decided to split runs as tired after intervals / speed / long last 3 days. I have to started to really dislike the feeling of running in my trainers, as opposed to flats or spikes.  The gradual transition away from the training clogs continues with careful monitoring of the knees.

Meant to say - Paddy, guess you won't have much time for hanging about the thread, but thoughts with you. Hope the dream job comes true.

Good morning all and hi again to Sportaloo. What: 7 miles steady Why: Injury proofing Last Hard: n/a Last rest: 4 days Next rest: Tomorrow Rather uncomfortable day -over last couple of miles things got very tight in glutes andhip extenders. Was running atihjtrope between discomfort and falling over into injury (or is that just hyperchondria). Rest day tomorrow should help. Stickless my current plan for December is 6 five day cycles -...

BR You're on the button. He always was a fragile flower, albeit a rather burly one these days. 
Unfortunately I will also be paying good money to the QOP.
 Fortunately I am about as far from a Tory MP as it's possible to be. Hilly Nice work so conclusively beating your revised and harder target. Good to get the confidence back. Moraghan So you got here. Good! MikeS LAWKS that sounds unpleasant. 'Plough'...

 A for effort! I'd say you're there or thereabouts w.r.t. roughly what to aim at.  At least you've established that your true max must be higher than any formula has you down for. You know that you can let HR reach ~150, rather than sticking to 140, which would restrict your ability to improve aerobic fitness and run with good form. As I said before, use it as a work-in-progress.  You might hammer it...

So as your resting heart rate drops does you max heart rate stay the same?  I am a young(ish) lady by the way . Well maybe lady not the best description of me!

morning all. Belated birthday wishes Mike.   What: 5.2 miles in crisp icy conditions Why: why not Last hard: yesterday Last rest: 13 Nov have a good day

Morning A overcast day in Dubai, rare enough to be worthy of comment. Brilly: Sounds as if you both got something out of the day. Sharkie: Not sure that 60 mins with the Q o P equates to rest! Mike S: Sounds a tough run, I don't see conditions like that too often, though yesterday the Shamal was blowing full strength and I was getting sand blasted as I ran, What: 7 miles with club tonight that is bound to be at a fair pace Why:...

Thanks for the reply. I don't really know the purpose for the 8*400m. They reccomeded 5K pace and didn't give a recovery time. I ended up doing them in 1:48 which is probably 3K pace or faster. I had about 3 mins  walk/jog beween each interval. Thinking about it this session prob did me no good and it certainly didn't help my HM time! My target for the marathon is about 4 1/2 hours which is a pace I can run at...

Regards training at race pace, current pace or target pace? I've always thought target pace should be decided a few days or a week/10days (for the mara), not during early training. You do the necessary training and this in itself determines what your target pace is. How does this relate to training pace?...Well you have to be realistic. HR monitors are a guide to fitness, especially if you keep a diary. For people that race regular...