The running is going fine, ta. I'm sort of sick at going so slow (7km/h - really? I can pogo faster than that!). I want to keep it going but I'm cheating - I am putting together a schedule that has a faster session per week. I know it's not really in the spirit of things but hey ho.
Congrats on the PB, I bet you're chuffed about that. I'm starting to notice some improvements so I'm happy to be patient. It helps that I only started running to get into shape and therefore don't really have any preconceived notions of what I should be doing. I'm still going slower than everyone else out there, but as i've managed to knock ten mins off my ten km loop in three weeks, i'm pretty happy.
Anyone got any thoughts on stiff knees? Not really a big problem but I do sometimes feel like my knees get stiffer towards the end of a run, like they need to be stretched out, but not sure if there are any knee stretches. Maybe i've just inherited my mom's dodgy knees and at some point they'll say 'that's enough'.
Congrats on your SWC, I've never managed more than 90mins on my feet so i think it'll be a while before i manage anything like that. I agree that base training certainly makes cranking out the miles easier. I also think you're right about improvements coming quicker the more hours you can put in. I think you can certainly see decent results from 5 hrs a week, and i'm sure you can get away with less, but I think at the end of the day, the more you put in the more you get out.
It's quite a novelty coming from a run and not having to spend the next half an hour trying to control your breathing. If i'd known that was possible I might have taken up running years ago. The best thing about being a newbie is that improvements come so quickly. Although i'm still travelling at snail pace i have managed to improve my pace from 9min k's to 8min k's in 3 weeks. I've tried to keep my hr at 150 or less for all my runs (max 200) except for two work sessions done at 165 (and the last 3k of one run where i went mad). It's more of a shuffle than a run, but who cares.
Anyway, keep on keeping on, I'm sure your aerobic base will continue to improve, and your hm will be a breeze
Great to see this thread resurrected, those of you that have read some or all of the thread will know that I have been doing Hadd training on and off for a few years now. Unfortunately I run marathons too often to get a long enough spell on base training to achieve the full effects but I started again in the summer and running to 70%MHR I managed to get my mileage up nicely without suffering any over training or injuries. My peak mileage week in August was 100 miles, then back at work the following week I ran 80mpw and the week after 75mpw (including 2 marathons in 3 days). The following weekend I knocked 10 minutes off my marathon PB without a taper and it wasn't a flat or fast course(Wolverhampton) and all the proof I need that Hadd training works. A few marathons after that then swine flu I'm now building up my training again.
For those of you starting out the basics are read the Hadd stuff, and keep it to hand as it's a lot to take in on one hit.
Do a MHR test or sprint like hell for the finish line in a race. the formula to calculate MHR doesn't work for a lot of folk
Build up your mileage to one hour a day (I usually only run 6 days a week) starting out at 70-75% MHR and work towards getting that down to 70% MHR...it does get easier, the first couple of weeks can be very frustrating but perservere.
Do a Hadd test every 6 weeks or so, how you perform at the lower heart rates is a really good performance monitor
Once you can run 10 miles with no cardiac drift at 70% MHR, ie. pace and HR remain constant introduce 2 work sessions a week at ILTHR pace (see last page of Hadd bumpf) until you can do 10 miles at that HR with no cardiac drift then your works sessions move up to the next HR range.
this really is a great way to train and you will get great results
when you say no cardiac drift do you mean maintain the same pace and have no cardiac drift or just alter your pace accordingly when you see a difference?
I assume you mean the former...
I used to be very sceptical about this type of training but after only 6 weeks of trying it I’m now completely convinced. I ran a disappointing time in Dublin marathon after using a FIRST programme so I decided to give base training a try. I now run 6 times a week with 5 of running about 70% of my Maximum HR which is 140. I also run one tempo run a week at just below 10k pace. I'll be adding an interval session with 16 weeks to go unitl my next marathon.
I hated the first few weeks of base training as I had to run so slow but my times have now come down to a reasonable speed. Here are the pace and average HR I’ve run on my weekend long runs for the last 6 weeks –
Pace 9:41 HR 138
Pace 9:21 HR 138
Pace 8:56 HR 137
Pace 9:04 HR 141
Pace 8:50 HR 142
Pace 8:43 HR 137
My average HR for the Dublin marathon was 157 and my pace was 8:35 and finished in 3h 48 minutes. I was on target for 3h 30 until I hit the wall at around 20 miles.
Badbark - that's great progress on your long runs. What sort of distance are you up to now for the long runs?
You should find that your next marathon will be a lot more comfortable to run than Dublin.....there are no walls to hit with base training.
Shades, all the long runs have been between 10-13 miles with a 14 miler planned this weekend.I'll post my results in another few months to see if I've continued to improve.
I hope to break 3h 30 with my next marathon in May without hitting the wall!
Badbark - I think you'll get that 3.30 time without any walls next time. Incidentally I ran my marathon PB at 88%MHR without hitting the wall. I think I just peaked on the right day. but I'm sure I can improve on my PB and that's what I hope to do in 2010.
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