HADD training plan

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10/12/2012 at 15:23

StewartC - I recently have had problems with my Garmin HR monitor. Upgraded to a new Garmin watch and its been all over the place since. Seems to be on REALLY cold days so I'm wondering wether to change battery or not. My Max HR is 183 and I recently had a reading of 230 and an average of 170 for a whole run which I know is not right as it was only 11:15 pace which is under 75% for me

Anyway, moving on - thought I'd do a nice long run on Sunday, I'm sure somewhere in the HADD document it said Saturday night drink 2 beers, 4 wines and 2 ports with coffee to finish

DON'T DO IT! it doesn't work - so I'm finishing work early now and looking forward to my new long run this evening

10/12/2012 at 15:24

WOW - 100 pages guys and gals

Excellent forum

10/12/2012 at 15:37

BD2000, I've read that too I'm sure!

10/12/2012 at 15:49

Stewart, sometimes get higher readings on my 305, not sure what causes that. Don't think I've ever had a fall like that and for so long. Did you hitch a ride on somebody's pushbike?

2hrs yesterday - 10miles hilly then 4miles on the canal at 7:20 pace to finish off. 7 of us from the club, was good to run with company, don't usually at the weekend.

70mins in the gym this morning, then 8miles incl 8x60s hills at lunchtime. Kept a lid on the effort though, as wanting to do a harder session tomorrow, possibly 6x3mins.

10/12/2012 at 16:08

 nice work Brian ... things are ramping up nicely!

10/12/2012 at 16:36

Yesterday I had to perform some living room surgery on my little toe. I have had this blister that has waxed and waned for the past two weeks. Yesterday, 8 miles from home, it started to hurt. Well, let's just say I cut away all the outerskin and am subsequently a bit tender. This has happened before and I'm always amazed at how fast the skin can heal. I bet I'll be back on the road tomorrow.

Last week was a good one. Over an 8 day stretch I logged 68 miles running 7 of the 8 days. Pretty good considering I haven't run more than 4 days in a row (or more than 5 in a week) since the getting back on the horse.

Still itching to add in some 80% runs but will just hold off. I'm still seein improvement in my pace at 70-75% and don't have it as dialed in over 10-16 miles (still rises a abit toward the end, but gettign there). Plus, there's just no rush.

Oh yeah, my xmas shopping is officially done

10/12/2012 at 17:02

BD - i occasionally get high readings and it's always because the strap needs tightening up. Also, in particularly cold weather maybe we don't sweat as much so poor contact ... maybe add a blob of lubricant ( i use KY jelly ) to improve contact.

Can't say i've ever had low readings though, but maybe for the same reason ??

 

First day of P&D tomorrow and i'm feeling strangely nervous

 

10/12/2012 at 20:14

Oh dear. 100 pages and it was all going so well, then Mace had to open up the KY Jelly!

Sounds like you are on the high Unit place BD. I'm still on the lite plan (2 cider shandies at my tri-clubs awards presentation on Friday. Came away with trophies for best runner, best cyclist and best duathlete though!)

Jealous about you shopping VT. I've done all the online stuff, but now have to face the actual shops for the rest 

Nice work Brian, Where are you currently through the HADD plan (which HR % zone are you working?)

10/12/2012 at 22:37

Brian, lol a bus with a toilet would have been appreciated, good running too

BD hope the long run this evening went well.

Mace, good luck with P&D, I downloaded it onto my kindle the other week makes for interesting reading.

Keir, Congrats, you must be delighted to win those awards.

Gym session this evening upper body and core, split between two runs, 2 miles @ 70% 11mm and 1hour @75% 11:30mm, the base building continues.

 

10/12/2012 at 22:39

Keir, congrats on an impressive awards haul. I wish I had your genes for speed at distance...

11/12/2012 at 08:55

mace - KY jelly eh? mmm glad you use, I'm sure I have shares in that company

More on the HM readings - just read in the Garmin manual this;

Wear a cotton shirt or wet your shirt if suitable for your activity. Synthetic fabrics that rub or flap against the HRM can create static electricity that interferes with the hear rate signal.

Move away from strong Electromagnetic fields and some 2.4GHz wireless sensors. Other sources are high voltage power lines, electric motors, microwave ovens, 2.4GHz cordless phones and wireless LAN access points.

I don't know about everyone else but cotton in the winter is a bit of a nonsense - most people surely wear synthetic fibre clothing to wick away the sweat. Also can't remember the last time I strapped a microwave oven to my back just for the hell of it.

 

Edited: 11/12/2012 at 08:56
11/12/2012 at 09:09

On to more serious things - completed 10 miles last night. Had to go on pace as HRM playing up - I kept stopping to check my HR manually and it was within my target zone and not what the reading said. Some of the time it was OK but the pace doesn't relate to HR on some splits. Whilst I 'felt' as though there was some drift at the end I haven't got the confidence in the HRM at the moment to say if this is correct or not - lap 6 for instance - slower pace yet higher HR! Anyway, trying not to get too hung up about this as I'm pretty comfortable that the pace is OK for a long slow run.

Distance    Split time    Avg. HR
1.00    10:37    158 (86%)
2.00    11:16    149 (81%)
3.00    11:30    142 (78%)
4.00    11:06    136 (74%)
5.00    11:11    133 (72%)
6.00    11:25    148 (81%)
7.00    11:08    135 (74%)
8.00    11:10    132 (72%)
9.00    11:31    146 (80%)
10.00    11:49    153 (83%)

Edited: 11/12/2012 at 09:10
11/12/2012 at 09:21

I wouldn't worry too much about the exact HR - you should know roughly where you are from pace/feel ... cold weather and HRMs just don't go well together - you need to sweat!

Another 2 x 5 mile double for me yesterday ... 8:54/m and 8:45/m. No idea about HR as the HRM was playing up, but pretty sure it was around the 75% mark.

11/12/2012 at 09:39

Could it be a weak battery in the HRM? Might be worth replacing it to see if the problem still persists.

11.5m @75% for me at 5.30am. Head torch all the way. Cold out there this morning, but feel good to have got that done for the day. Hopefully heading towards my first 60m week for over 15 months.

11/12/2012 at 09:45

Teknik, Healing vibes for the knee.

Cheers DrDan, yes things coming together nicely. Just want to get the top speed back now (recently finding it really difficult to run faster than MP). You guys look away now - my last 3 weeks have not exactly been text book increases: 41-49-62! An unplanned double on Tuesday ramped the mileage up further than planned. Good luck with the commuting doubles.

VT, Nice DIY surgery going on. Things coming together nicely for you.

mace, good luck with the P&D stuff.

Keir, Congrats on the awards. I'm not Hadding at the moment. I'm 3 weeks into 8weeks of HM training. So mixing it up at the moment with main sessions being tempo (building from 15mins to 35mins at target pace 6:06), intervals of between 90s and 6mins of 5-10k paced running and a long run of 14M+ which will contain some 80% stuff OR be progressive. Threw a hill session in yesterday but made sure I wasn't full tilt.

11/12/2012 at 12:06
Keir wrote (see)

11.5m @75% for me at 5.30am. Head torch all the way. Cold out there this morning, but feel good to have got that done for the day. Hopefully heading towards my first 60m week for over 15 months.

Isn't it great to get the run out of the way first thing? 10.5 for me at 4:45am. Lots of snow meant rubbish pace but all miles in the bank @ 75%.
Congrats on a bunch of nice new bling for the trophy cabinet

BD2000 wrote (see)

More on the HM readings - just read in the Garmin manual this;

Wear a cotton shirt or wet your shirt if suitable for your activity. Synthetic fabrics that rub or flap against the HRM can create static electricity that interferes with the hear rate signal.

Move away from strong Electromagnetic fields and some 2.4GHz wireless sensors. Other sources are high voltage power lines, electric motors, microwave ovens, 2.4GHz cordless phones and wireless LAN access points.

I don't know about everyone else but cotton in the winter is a bit of a nonsense - most people surely wear synthetic fibre clothing to wick away the sweat. Also can't remember the last time I strapped a microwave oven to my back just for the hell of it.

 

LOL, BD! I particlulary love the "wet your shirt" bit. Yeah, I sure go out there when it's minus 6 degrees in a wet shirt . My HR seems to be working fine but I have a bottle of ultrasound jelly stuff. I bet the KY works just as well ....

Mace: have fun with P&D. I just put my 12 week schedule together. I reckon I need to throw in some 80% sessions pretty soon if I want to survive the first P&D tempo run!! That snow needs to go first though. It was hard enough to stay upright at the slow pace that I did this morning.

 
Edited: 11/12/2012 at 12:06
11/12/2012 at 14:27

Inspired by you guys, I did an impromptu 80% session at lunch. Couldn't face a speed session but I wanted to test myself:

Total 12.38miles in 90:27 @ 140 (76%) incl 70mins@80%

Out  5.04  35:04  6:57  145

Back 5.04  35:28  7:03  147

Well chuffed cos last time I did this run on the canal (10th Aug) I got 7:10 pace for 151 avg. Result!

11/12/2012 at 14:46

OMG you lot run at silly times !!

At least we havent had any snow here (yet) although 2 years ago I remember running with the Yax Trax  once I started  to trust that they do stop you slipping it was funny to run past people who looked puzzled as how I was running in ice !!  

12.25 miles @70- 75% for me last night before night shift in 1 hour 53, absolutely freezing, and I struggled to warm up it was very hard to resist the temptation to up the pace purely to work up a bit of sweat although in those temps it would have probably been impossible anyway and I was cold all night at work too.

P&D starts for me next week although over the Xmas period a few sessions will go out the window, not too worried though as I have the miles in my legs.

Looking back at the  HR readings this time last year before I started Hadding...and just doing long runs at what I considered easy pace my  average HR for long runs was 78-81% for 9.15/9.20mm now its 71-73 %

Edited: 11/12/2012 at 14:54
11/12/2012 at 15:05

NN, that is a huge improvement. But it just goes to show what can be achieved in 12 months given the right approach and patience. Good luck with the P&D schedule and, as with everyone, keep us informed of how it's going, with a regular supply of stats

You know I love 'em!!!!

11/12/2012 at 15:15

Thanks Brian thanks its great that you show genuine interest in everyones stats ,this is all new to me and I am well chuffed as at my age I really needed something new to boost my running I have been at a plateau for  a few years and accepted that I wouldn't improve any more but its great to really see it in black and white with the stats ...I just hope I can better my marathon time next year.

 

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