andyjsg

So HR is a difficult one as everyone is different, my max HR is like 185 but I only ever see it when I'm not very fit and trying to race (usually cross country), at the moment I imagine its probably high 170s (I hit 171 at the weekend during 5K/parkrun but I wasnt quite at that "I need to stop running now feeling") The only way in reality of finding out your max HR is battering yourself to the point you need to stop (but over a decent period of time so like 15 minutes gradually upping the effort). From there you can work out effort for BPM. As for what works, its really about mixing it up, I mean just on a basic level, just going on a mostly easy run with a few efforts (i.e. run the hill as hard as possible for 30secs/1 minute) will give you improvements without turning into proper training sessions.

Its amazing what a little consistency in running can do to your times, after that it is doing specific sessions (5 x800m reps is a golden one for 5k - I am a coach for the adult road/trail runners at the local athletics club so I have lots of this sort of stuff if anyone wants session recommendations).

My marathon training is 80-90% easy/recovery pace - just lots of it. Managed to rile up a couple of mates to race me at parkrun today, I enjoy a bit of healthy competition, plus I won that little battle (a 17 year old who was fastest this morning was about 2 1/2 minutes quicker than me and I came 4th - seriously rapid)

I will always recommend getting into a competitive environment to boost PRs, I ran a good 10K last Sunday even though I am about 20lbs over my usual racing weight and it was purely out of stubbornness and trying to keep my mate in sight did I run as fast as I did.

Those Endorphins are like crack, I get proper cranky if I don't run (or alternative) for a few days. I would always recommend Parkrun if you want to test yourself, I know its a "community weekly 5K run", but is a race if you want it to be, just don't kick little kids out of the way if the course has laps With a week to go for me until Manchester I will use it as a blow-out to wake the body up before the usual week before a marathon where I think I have the flu and my legs are going to fall off.

My plug-in hybrid Rav4 I can set the time I want it to charge

I’m not sure how scientific that is as different people at the same age and fitness could have very different HR. I mean i am mid-40s this would be what I do most of my running at. Anything that wasn’t a session or race would be that sort of HR for me. I would say possibly even another 10bpm down from that for what would be “recovery” effort. interesting 10k for me yesterday, I was within 2 minutes of my PB at 20lbs (10% of my body weight) over my racing weight.

It’s also horses for courses, i tend to do a lot of running/cycling and it would be horrendous without easy access to sugar. It tends to be quite simple for me, when I’m injured and can’t train my weight fluctuates badly (I got up to 17 stone last April after slipping a disc and couldn’t do any training) but once I can train I tend to be able to eat properly with it, as the body demands the right sort of food and by October I was down to just over 12 1/2 stone. Again since then I have fluctuated a bit as I got injured over the winter but weight is dropping fast again now as I’m training consistently. In each of the times I have shifted weight I’m still eating simple sugars as it’s still very useful for fueling training sessions.

I will be tapering after a 10K tomorrow for Manchester Marathon in 2 weeks, lots of weeks of injury early in marathon training and my lack of self control means Im too heavy to be running PBs but still hope to put down a decent time but I'm probably a couple of months away to be back to my great condition from October last year. Still means hopefully a good summer of racing and then try and get back into shape for Amsterdam marathon in October.

What a finish

I mean what is the point of VAR def a foul on Bailey? we have struggled with the physical side against West Ham and hasn’t helped the ref has let at least 8 go.

Didnt he go off injured in the week after scoring? Maybe thats why he didnt play?

Burnley are already playing another one of their re-arranged fixtures.

Agree, seems unglamorous but whenever I have watched them he has stood out for me.

We have only seen this guy proper fit for a few mins and he was awesome. I think he and Bertie will be Plan B and will probably end up winning us games again.

I doubt he will be ready for next week, another 2 I expect, he clearly isn’t fully fit (despite that performance)

Still the better of our two strikers. Def shouldn’t be playing both, Ings is a passenger

Really?

Out on loan (and not convinced he has a future) so only the 3 currently in the squad

Also this dude is mustard and has (and will) win us games. Yeah he looked rubbish after his lengthy injury but he is pretty classy and as essentially an option off the bench he really is high quality.

I love Anwar but we have moved on in style of play and level of players and he deserves for his own sake to have opportunities to play.

I'm sure we will, but they are rare in reality - you tend to only get one or two a season across the whole league. I would say this season only the attacker at Watford comes to mind

I expect us to continue aggressively going after the 16-18 year olds like we have been. I'm sure one was mentioned over the weekend.

and McGinn I expect to be a large part of where we are trying to go.

This!! Incredible work rate, the goals will come. I know Danny is the better finisher but he puts the whole team on the front foot in games and causes issues in defence all the time.