Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone > 10K Training Feedback
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
10K Training Feedback Our 10k Training Programs Feedback


Sub 35


Reply
 
Thread Tools Display Modes
Old 15-12-2018, 07:52 PM   #651
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
Hello there,

Interesting times...

So, I had my follow-up heart scans yesterday after nearly 7 weeks of no recorded avg HR over ~110bpm (usually <105bpm) and no run over 60mins. I've been averaging about 40k per week for the period with pace dropping from 4:45/km down to 6:00/km (or slower) most recently.

The good news is that the volume of my left atrium has decreased from 46mL/m2 to 40mL/m2 which means I'm at a much lower risk of atrial fibrillation, and shows that the size of the atrium is definitely an adaptation to my training (vs. being some other medical condition). The not so good news is that it's still classified as 'severely abnormal', although <40mL/m2 would only be 'moderately abnormal' so I'm not far off

Now... the really interesting thing is what happened when I went for a run today and pushed a little. After the usual 100-110bpm start I tried 2x 2k pretty hard (roughly 5k 'all out' effort) and I recorded a new highest Max HR of 180bpm! In the second 2k I was at 175+ for well over 5 mins.

Consider that in 10 years of using HR monitors I've only once seen a HR over 175, and that was just for a few seconds at the top of a hill in a race (and with optical HR which makes it debatable). At the end of the marathon in Oct I was wearing a strap and hit a Max of 172 for the last 5 seconds crossing the line. In the 15:54 5k in Sept I never went over 170bpm.

It's probably too early to say whether the ability to reach and sustain higher heart rates is related to the smaller atrial volume but it seems likely. If it is indeed the case then I'm wondering if I can develop this "new type of fitness" where I'm able to sustain higher heart rates, and therefore run faster with a lower atrial volume and lower risk of AFib That's the hypothesis anyway...

The other interesting thing is that the 2ks today really weren't that slow... 6:55 and 6:38, despite literally nothing more than a jog in 7 weeks!! That tells me I've probably still got some de-conditioning to go before I reach rock-bottom fitness, so hopefully I can get the atrium even smaller.

That said - the plan now is to take another 6 weeks of very light training (mostly 100-110bpm) to see if I can bring the atrium down to the moderate range.

After that I'm hoping I can adopt a new training style where I mostly do super low heart rate (although still get decent mileage in so the muscles/bones etc. are strong) and then supplement this with sessions of v. high heart rate (for short periods of time) (e.g. the 2k and 1k's).

Will keep you posted...
jamieh is offline   Reply With Quote
Old 20-12-2018, 09:17 AM   #652
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Jamie, one of the aspects that count a lot in a runner's favour, is experience.

Each year one should develop to a new level and 'muscle memory' plays a large part in being able to run at a higher level on 'little or no' training

avoiding injury and sickness and achieving consistency is what assists athletes the most.

over the years of training, the rule of thumb for easy runs in the early stages of training is to be able to run as easy as possible. In giving advice on the forums, the advice has always been to keep the pulse around 120 to 140 bpm, with the intention that when the athlete begins to train on the 10k programs (for example) their easy runs will be at a faster pace naturally but still the equivalent pulse rate.

Runners (athletes) unfortunately often do not have the patience to run easy (or at lower pulses) but instead continually want to know whether they rounding off into shape. Which can often be to their disadvantage.

Hopefully this is easily understandable, as often it is difficult to put things across via the forums

regards TheEd
TheEd is offline   Reply With Quote
Old 29-12-2018, 10:55 AM   #653
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
Perfectly understandable!

Yes I've definitely always struggled to keep easy runs 'easy' but I think this off period (as well as the heart complications) have given me a valuable new perspective. I also think that 120-140 for me is more like 110-130 taking my personal physiology into account.

Continuing to enjoy the off period and some cold Swedish weather over Xmas. I'm keeping runs <110bpm and <1hr but have been dropping a fast 1k every now and then to rev the engine (often ~3:00/km and HR well up in the 170's).

Aim to start training properly towards the London Marathon in late Jan (I have a sub elite start again) once the final heart tests are complete. I'm managing to keep mileage around 50-70k and weight <78kg so hopefully I'll be able to spring back fast.

Hope you and the family are having a great new year period
jamieh is offline   Reply With Quote
Old 02-02-2019, 08:31 AM   #654
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Jamie, how things going?

TheEd
TheEd is offline   Reply With Quote
Old 04-02-2019, 09:27 AM   #655
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
You timed this message well!

I had the final round of heart scans and the additional 6 weeks of low intensity did not further decrease the left atrial volume. This means that either I am back to my 'base' value or any further changes would happen too slowly to make sense.

So... the plan is now to get back to training sensibly. Easy runs easy (110-120bpm) hard runs hard (and no more than 2 hard sessions per week inc. races or tempo).

Will kick off the 2k on Thurs and report back.
jamieh is offline   Reply With Quote
Old 04-02-2019, 09:31 AM   #656
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Jamie, nice to hear you going forward

make sure to start the first 2 or 3 of 2k session at least 10 seconds slower than what you wanted to run

and if feeling OK see how the rest of the session goes

ie: don't start off fast

TheEd
TheEd is offline   Reply With Quote
Old 16-03-2019, 05:26 PM   #657
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
Hey there,

It's been a while so just checking in. A few stressful months at work plus (or perhaps because of!) some bad sleep (kids...) means I haven't been doing anything very structured although have been keeping the miles going.

Tested myself last weekend with a pretty hard (but even) 10k on the road and was pleasantly surprised with a 34:00 flat so there is something in the tank. I'm hoping with 6 weeks to go I can still get myself in good shape for the London Marathon. Weight is close to 80kg's so even just losing some of that will hopefully yield some positive results!

10 miles tempo today (59:30 feeling good) and plan my first 35k long run of the year tomorrow. Will kick off a 2k cycle (although nothing crazy, I'll follow your advice from last time) on Thursday and keep you posted.

Hope all is well with you and the family.

Jamie
jamieh is offline   Reply With Quote
Old 18-03-2019, 06:26 AM   #658
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Jamie, you must be careful in this instance and especially if you have not been running much before these last 6 weeks

caution is the priority

let us know how the long run goes and how your recovery thereafter goes

you may round off to being in 33:30 10k shape

so you should be looking to how to run a better marathon off that 10k shape

be careful with testing yourself and use a wise head to train through the next 6 weeks

TheEd
ps.. do ask further questions
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone > 10K Training Feedback


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is On
Forum Jump

»

» Recent Threads
Sub 50 min 10k at altitude
20-03-2019 12:35 AM
by MarkCo
Last post by MarkCo
20-03-2019 12:35 AM
0 Replies, 1 Views
5km Training - Want to be XC Ready by...
05-03-2019 11:24 AM
by dmw9255
Last post by dmw9255
18-03-2019 09:22 AM
6 Replies, 208 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by TheEd
18-03-2019 06:34 AM
1,093 Replies, 574,295 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
18-03-2019 06:26 AM
657 Replies, 336,741 Views
Sub 45 Minute 10K Training
05-07-2010 09:57 AM
by dmw9255
Last post by TheEd
07-03-2019 07:12 AM
171 Replies, 98,113 Views
Working towards my first sub 45 10K
19-01-2019 07:41 PM
Last post by TheEd
04-02-2019 09:21 AM
16 Replies, 1,281 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 65,272 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 59,001 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 56,628 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 12:51 AM.


Powered by vBulletin® Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
© 2008 - 2019 Time-to-Run All Rights Reserved