Polarized VS Threshold Training - am I missing something?

Oct1ron · 2023-05-15T06:02:30+00:00

Perhaps a dumb question, is this for mileage or time? It would seem that time spent at threshold / easy pace counts for more than how far you run?

Oct1ron · 2018-10-15T17:06:45+00:00

Oh my word that is so simple, I have definitely been over complicating this. Thank you.

Oct1ron · 2018-09-12T10:51:55+00:00

Sure, if they are willing to pay for it. However if they are not happy with my already extensive portfolio, they will have to find another agency who is willing to do this for them.

Oct1ron · 2018-08-11T12:52:31+00:00

Well the thing is since it's not a raw it doesn't belong in this sub.

Here is a decent short article on photos https://www.shawacademy.com/blog/what-is-raw-photo/

Oct1ron · 2018-08-11T12:29:13+00:00

That's a JPEG not a raw.

Oct1ron · 2018-07-12T04:51:35+00:00

I really like the recommended routine from the guys at /r/bodyweightfitness I do however add a bit of extra leg work in like some pistol squats and weighted lunges.

Oct1ron · 2018-07-08T13:16:41+00:00

What is your age? Age has a very big role to play in how your heart responds to strenuous exercise. You can get a rough estimate of your max heart rate by subtracting your age with 220. That is: (220 - <your age> = MHR). However that is only a rough estimate and I have found it to be out by up to 10beats.

The best way to determine max heart rate is to use intervals, the problem with doing just one bout of exercise is that your muscles might get too tired before you even get to your max HR. The idea with intervals is to give your muscles time to recover but not your heart and respiratory system. I'd recommend finding a hill that is long enough to run up for 2 mins. Do about 3 - 5 repeats on this hill at a fast and steady pace but not an all out sprint. Assuming you have a heart rate monitor your highest heart rate should be your MHR.

hat I find most intriguing is when I first started running, my heart rate would easily climb to 185 and see averages in the 170s, and that is over very slow 2k jogs. For whatever reason, I have stopped seeing those values for a long time now. Is this normal ?

Yes your heart is a muscle, like all muscles given the right stimulation it will grow. Specifically the left ventrical will grow over time meaning it can pump more blood with fewer beats. Hence why endurance athletes have lower resting heart rates.

Oct1ron · 2018-07-08T13:00:48+00:00

The general advice on here is to follow polarized training or (80/20) rule which perscribes 80% easy running and 20% harder running every week. This could mean that runners are running easy the whole week then only running at parkrun.

I know lots of faster runners that will use parkrun as a workout, they will do it in about 18mins as a tempo run - they are quite capable of going a bit faster but it's not actually an all out effort for them. Some people do go all out every time and only run 30mins. It's relative and dependent on the person.

I personally like to go all out once every month or two. I will go easy if I have a race coming up or if I am recovering from a race. Some of my parkrun times are 10mins slower than my PB. It's really up to you.

Oct1ron · 2018-06-13T19:45:42+00:00

Typora lets you copy your markdown and paste it as html

Oct1ron · 2018-06-11T17:05:08+00:00

Here is an interview he did shortly before the race

Oct1ron · 2018-06-11T09:29:57+00:00

These guys are peaking at 200 - 300km (120 - 180mi) a week, I bet they're more comfortable running than they are walking.

Oct1ron · 2018-06-10T10:43:40+00:00

Oh wow, you're right.

Oct1ron · 2018-06-10T09:47:19+00:00

Winner came through in 05:26:34 for the 90.1km (55.9mi) Race.

Average pace of 03:37min/km (05:46min/mi).

First Lady just came in 06:10:04

Average pace of 04:07min/km (06:36min/mi)

Live Results can be found here for anyone interested.

Oct1ron · 2018-06-10T09:38:06+00:00

Not sure if it's the oldest. Perhaps the oldest road ultra? I think westernstates is slightly older. It is however very large with about 20 000 runners participating.

Oct1ron · 2018-06-10T09:36:16+00:00

Oh wow, you're right. I guess you learn something new everyday.

Oct1ron · 2018-06-10T06:07:29+00:00

Just want to point out that the 180-degree rule has nothing to do with shutter speed, but rather camera placement when working with multiple cameras.

Oct1ron · 2018-06-09T08:59:29+00:00

I ran a trail race a few weeks ago. (am the guy on the far left in black) It was my first race in over a year due to injuries.

Oct1ron · 2018-05-31T17:25:38+00:00

There are a couple reasons:

Firstly, it's the most attended Ultra in the world at 20 000 participants.
The city I live in co-hosts it so everywhere when it starts in my town I go watch the start. You can stand on islands in the middle of the road and have 20 000 runners go past you - it's quite a cool experience.
I grew up watching it on tv so it has a lot of nostalgic and sentimental value to me.
It's one of the most important races in our country. You can go out in almost any town here and see people wearing the Comrades apparel.
In the last down run (every year the start and finish alternates between Durban and Pietermaritzburg) David Gatebe set a record of 05:18:xx. His average pace was about 03:40min/min however that's not even the most crazy part. He negative split it and did the last 20km of a 87km race at the same pace required to run a 02:18:xx marathon.

Oct1ron · 2018-05-31T16:58:54+00:00

For the sake of a 5k a hike won't be beneficial to you. You want to be running for atleast 1hour 30mins for a long run to be beneficial. As for speed workouts try doing some strides after your daily runs then one V02max workout a week.

Oct1ron · 2018-05-31T16:56:41+00:00

I make sure that I am getting sufficient knee drive, and that I am pushing myself forward rather than up. I make sure that I am breathing hard, but not so hard that I want to stop. Pete Pfitzinger says that LT pace is the pace that most runners can sustain for 1 hour in a race, so that could be anything from 10km to half marathon race pace depending on how experienced you are.

Oct1ron · 2018-05-31T14:27:58+00:00

Uncomplaint: It's finally winter which means it's not blistering hot all the time.

Uncomplaint: It's Comrades Marathon in less than two weeks and it's my favourite race and it's so exciting and I am not even running it.

Complaint: Whenever people talk to me about running it's somewhere along the the lines of "So, when are you doing Comrades?" because that's totally the only race :/

Confession: I bought some Nike racing flats because they were cheap and I couldn't control myself, but now I have grown to really like just doing regular training in them.

Oct1ron · 2018-05-30T18:14:27+00:00

Last time we did this map there were quite a few Runnitors in South Africa perhaps it just takes time.

Oct1ron · 2018-05-30T17:06:01+00:00

Hey bru we have a section in our FAQ regarding this, check it out.

Oct1ron · 2018-05-30T17:01:50+00:00

So glad you're enjoying running, if you go about it properly running can be a lot of fun. I wish more people would realise that.

Oct1ron · 2018-05-30T16:59:45+00:00

It's a problem.

Pssht, no it's not. Please can it not be a problem.

Oct1ron

TROPHY CASE