Re-reading your comment, are you saying that I would be better with fewer 75% runs, but more 70% and maybe another 80% run? I assumed I was squeezing the 70% up the tube and planning to consolidate 75% by adding only 1 80% over the next 5 weeks, but would I be better squeezing a bit harder and doing 2x 80%?
Keir, So you are pure hadding at the moment, I had the feeling that you were building up to a race. No, I think that your content is fine. I think your progression should be to gradually lengthen the 80% portion of your run, to get to 70mins by the time you start marathon training. You can then either:
1. Build that to 83% (and that in essence becomes your MP run) or
2. Add in another 80% run, building the time (from say 40mins) again gradually.
Of course, theres no hard and fast schedule, and you are doing the right elemnts anyway, it would be just tinkering around with the 70,75 and 80% proportions.
Are you going to Hadd right up to the mara, or do a more traditional 12 week build-up?
I plan to Hadd up till the end of Jan, by which time I will have had 6 weeks of 80% running once per week, around 10 weeks of 50-65mpw and have a few 18m LSRs under the belt. Then I will start a 12 week P&D plan, but go a little easy on the LT runs, to ease in with a few weeks of M pace running first (85% for me).
Can't contribute much as I'm generally not using the HRM ... too cold, so it's just not reliable (clearly need to invest in some KY jelly ). So I'm running to perceived effort but, after 4 years of weaering a HRM for almost every run, I'm sure it's sub 75%. Last week's paces were 9:07-9:27/m, and I felt a bit drained ... whereas this week they've been 8:42-8:54/m and I've felt much better ... that's just down to adapting to the double-commutes and to clearing the cobwebs away after 2 weeks of doing nothing. Lot's to do - I'm someway behind schedule for the Brass Monkey HM compared with Brian...
Keir, I would hold off on the LT runs in preference to giving P&D full beans. Not having seen the schedule, I would imagine it will have 4 hard elements, (VO2, MP, med-long/tempo and long) so the other runs should be very easy recovery runs?
DrDan, Sounds like the commutes are beginning to pay off. RE: BM training - I'm getting the miles in but the leg turnover is poor at the moment, meaning speed is at a premium!!
Hoping to get my ar*e into gear tomorrow (or Friday) with a few 3min intervals at 5k pace.
Thanks everyone for the get well wishes
Still benched, so in my boredom I thought I'd (H)add to the statfest and repost some I put up on the Fetch thread, as encouragement to anyone lurking.
M Miles avHR%max avPace
Jul 226 71 10'26"
Aug 280 72 9'52"
Sep 285 71 9'25"
Oct 200 73 8'59"
I only introduced one subLT run a week in October. Base building works!
Wow Teknik, those are big miles and good numbers! More healing vibes sent........
What Brian said!
70mpw in base building! No wonder you are bored now you are benched Teknik.
Thanks Brian and DD.
LOL Keir - actually October ended in a marathon - I just didn't do much else other than train slowly.
Andy thanks. Doing some yoga, plus I started the 100 press-up challenge (but that has started to affect my ability to lift a pint glass...)
AtD, good stuff on the x-training. It will help on the return to running. Is the turbo inside the house? You will get more drift if it is, owing to the extra heat/sweat, the heart having to work harder to cool you down.
61mins at 8m/m pace HRav 125 (68%)
Loving the stats and the progression I seem to be stuck pace-wise since my marathon. However, I put it down the cold out there. As much as I don't like heat my asthma plays up when it hits minus temps and breathing becomes a tad difficult. I can cope, I just have to accept that my pace comes out a fair bit slower at minus 5 degrees than it would at plus 5. Did my first 80% run in a while today. Had to run back to the house after warm up to get my Yaktrax on. Snow melted yesterday, then froze overnight and more snow came down this morning. Cue some Bambi on ice moments Splits were1. 9:02 127 (warm up)2. 8:40 1363. 8:42 1434. 8:42 1445. 8:41 1456. 8:44 1457. 8:47 1448, 8:49 1459. 8:47 14510. 8:50 14511. 8:52 1450.2 9:27 142 (cool down - would have done more but ran out of time!)Normally my pace at 80% is around 8mm. But making allowances for cold, snow and ice I'm reasonably happy. At least the drift wasn't too crazy.
GazOC wrote (see)
Great running all. Whats the though on doing the 80% run on a treadmill during this cold snap? I was out tonight and while it felt safe to run at a slower speed (70%) I think it may have been asking for trouble with all the ice about to do speedwork.
Great running all.
Whats the though on doing the 80% run on a treadmill during this cold snap? I was out tonight and while it felt safe to run at a slower speed (70%) I think it may have been asking for trouble with all the ice about to do speedwork.
I can't bear treadmills for more than 10mins . Agree, running on one is better than no running but if conditions are runnable I'd run outside. Another problem with 'mills is the heat inside. My HR is loads higher in a hot gym than it would be outside. And I never trust a TM's calibration
Brian - managing 4 times a week at the moment.
3x 70min runs and 1x 100min+. Mileage at present 28-30 per week. Trying to get to 5 times and 35 miles per week.
What's your opinion on slightly less mileage if I'm only doing Half M's? Obviously things are going to take longer in terms of getting fully HADDed but I'm OK with that.
Today was the dreaded "80% day", didn't bother with the treadmill and ran outside.
Another tough run, kept under 160 BPM until the HRM went hay wire and mile 7 and finished the 10 mile run 13 seconds faster than I've done it before at that heart rate but I've no way of knowing if I kept under 80% for those last 3 miles as I just had to run to pace and feel.
Thanks for the encouragement !!
Chick I haven't had to get the yax trax out yet...seems alot colder where you live ..where are you ?
I dont know what to do ? I enjoy my mid week club runs, I dont go in the group which would be equal to my tempo pace about 7.40s as they go too far and I struggle after about 4.5 - 5 miles and I feel like its a 10k race, so I have been going with the 8-15-8.30 pace which gives me a nice 80% pace, a bit hilly at times but a manageable kind of hard if you know what I mean like tonight just over 8.5 mils in 62 mins a good few hills too
Now !!! I start the P&D schedule next week and it includes a 4 mile tempo, I a tempted to skip this and replace it with the usual mid week club run, I know I couldnt manage both one day after the other, anyone think that would be a good regular replacement for that weekly tempo run ? Or should I ask the P&D thread ?? confused ...again
Gaz LOL @ dreaded 80% day...that's the trouble with all this nice slow running we get too used to it ..
Tek and ADT healing vibes to you both, how bloody frustrating. I would be well peed off.
lots of stats and good running going on, Teknik fingers crossed for a short stay on the injury bench
90 minute run for me this evening 8 miles @11:25 avg HR 137
I had a toilet stop in the seventh mile, which would have affected the stats a little. Two more runs and that will be week two completed
I meant over 8.5 in 72 mins 8.23 pace it worked out at over all , not 62 mins ( I wish )
DIY surgery was a success! 10 M today...legs very fresh after two days on the rack.
Also, someone recently asked about HR in the AM vs PM. I've been watching the past few weeks and found that I am 5-8 bpm more in the afternoons vs mornings.
I also was interested in the distribution of 70 to 75% during the HADD phase. Right now my schedule is usually this:
M rest (although I would like to start adding a 7-8 miler here)
Tues 10-11 miles
Wed 8 miles
Thurs 8 miles
Sunday 13-16 miles (these will increase slightly as my lingering abdominal tear/scar tissue works itself out...but as of now, these distances are working well)
Any comments on the effort I should devote on these days? I'm not ready for the 80% yet (core work build up in progress), but when it arrives I would like to do this on Wednesday and spend a fair amount of time just having that single fast run (avoiding the second 80% as I got cooked from that in the spring). My overall goal is to qualify for Boston sometime next year...likely a Fall marathon. So between now and then I just want to maximize my aerobic engine so I can hit 3:15 or less. My first and last marathon (Fall 2011) was 3:31 and I didn't do any 70% stuff. I ran too hard all the time training for that. Anyway, I may shoot to race a half in April, and perhaps some other shorter races through the summer.
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