HADD training plan

BD2000, I find that it's generally 2 type of run that tend to move things up a gear:

1. The long run. The threshold seems to be 2 hours for me.

2. The 80% effort.

I think you've been tacling the long runs for a while. The 80% run will help you turn a corner.

AtD, Good that you are back running again. Take it easy with the build back up.

Gaz, Keir. Good weely miles there.

Brian, my daily milage over the last few weeks has been quite steady, between 10 and 12 miles most days with a shorter run and a longer 13-14 mile run to end up around 65-70 miles for the week. 

I'm going to start extending the long run up to 16-20 miles this week, would I be better off adding another short run instead of one of the 10 milers and increasing a mid week run to 14-15 miles? ie. keeping  roughly the same total mileage but running short, long, short, long instead of all medium length runs as I'm doing now?

Thanks for any advice. 

For my 2 pennys worth Gaz - I think for a general base build, what you have done - 10mpd is great. However as a build for a Marathon, you now need to build the resiliance in the legs to cope with running longer. A 20miler is much more tiring than 2 days of 10miles. I think a LSR (approx 20miles) and a MLR (approx 15miles) should now be your priority and do 5miles or so rather than 10miles to allow recovery for the key sessions.

After base building for the past 6 weeks, my general week looks like:

1 x 20m LSR

1 x 15m @ 70 - 75%

1 x 12m inc 80% (building from 40mins up to 90mins)

1 x 11m @ 75%

2 - 3 5m @ 70%

So some days easier than average, some harder, some shorter and some longer. 

Cheers Kier, that was my feeling too. I'll be running similar mileage to you, I'm going to start putting in a 4-5 mile 80% part into one of the runs as well if the legs hold out.

I've got my marathon at the end of April so I'll probably keep base building until the start of Feb and then hit the P&D plan. I'm hedging my bets a little with the 80% runs as the Hadd BPM figure comes out at 158 while the P&D book calcuates the bottom of my LT threshold as 158 so I aim for 160 on the runs to try and cover both bases.....not entirely sure how sound that logic is though!

Gaz - Accoring to P&D (p.46) LT is between 82-91% Max HR. However they also say it is the pace you can run flat out for 1hr (p44). This would be approx my 10m PB pace. My ave HR at 10m is 90% and 85% for Marathon, so I know that 80% is too low to stress my LT.

Rather than jump into 90% MaxHR LT intervals, I plan to phase in P&D from a HADD base. I am going to loosly follow the P&D 18 week plan, replacing all LT runs with 80% runs until the end of Dec. Then I will replace these with 85% intervals (MP) in Jan, the end of which I will switch to the 12 week P&D plan. At this point I should be in a much better postion to run the LT session throughout Feb at pure 90%max - 10m PB pace. That's the theory anyway. 

nice name Keir

 I think yours in the best of all I have seen though MC!

I gave the old legs the hot n cold treatment after yesterday's 15M

Sit in a cold bath for 2 mins, hot shower for 30 secs ... repeat a couple of times.

The cold bath nearly had me in tears

But the difference to my legs today is noticeable, no stiffness whatsoever. Definitely didn't feel like i needed a rest day when i got up this morning.

Sounds like a plan Keir. I wish I new what my HR for a realistic MP was. 10 miles at 80% is a tough training run but races are totally different.

Sounds like I'm a little below the P&D LT pace then. I'm running them at around 7 m/m whereas I could probably race 10 miles at around 6:45 m/m (I've raced a HM at 6:52) I'll maybe try a few miles at this pace sandwiched in a longer run but it was that type of run I usually struggle with and what was part of which attracted me to Hadd in the first place. 

Cold legs - warm heart

Some very good running done here.  

It takes me a couple of minutes to get the name changes sometimes.

Well 38 miles for me this week.  Leg seems a little stiff so hoping to up the milage to 45 this week and then into Ultra training after new year!

Gaz, what Kier said. Spot on matey.

It's gonna take me a while to come up with a Xmassy name.

Brian the red nose reindeer?

(you are the shining beacon which leads this merry sleigh!) 

Cheers Brian.

Keir what type of MP intervals are you looking at doing. 2 miles on/ 1 mile off? 

In weekly order (as part of a 10 - 15m MLR): 4, 5, 7, 8, 10m @ MP

So not intervals, but blocks of distance at the required pace. If the longer sessions  become too hard I will split them eg 2x4m rather than 8m, but I try not to do this as the benefits arn't as great.

Gotcha!

Ha, I love it that more people get into the Christmas spirit with the name change

Brian. wrote (see)

BD2000, I find that it's generally 2 type of run that tend to move things up a gear:

1. The long run. The threshold seems to be 2 hours for me.

2. The 80% effort.

I was thinking exactly that the other day - those long runs and 80% runs make all the difference. Very itchy now to get more of those in . Too bad today is a rest day ...

Santa Baby

Santa Baby chickadeee wrote (see)

I was thinking exactly that the other day - those long runs and 80% runs make all the difference. Very itchy now to get more of those in . Too bad today is a rest day ...

Rest day for me as well - but I'm itching to get out again. In all honesty because my las 2 days were easy I could probably sneak one in