Ding Dong and We Three - so having done 14 weeks of base and just started my 80%ers - should I really be looking at an 11 week plan from now rather than a 6 week plan after my inital 80% phase?
For example RW HM plan for 12 weeks and adjust. Doing 28 - 30miles a week currently on HADD - just wondered if I had done enough to start such a plan
Well, still working on a name...
Tek, won't be such a long road. I bounced back within 2 months after 2 months of nothing. You'll come around quickly!
Brian, perfect run today. Good stuff from everyone really lately.
Keir, I like the view of HADD as a long term buildup to a marathon. That is basically what I am doing. My goal will be a fall marathon and I intend to just HADD my way there. This time around I'm likely going to limit myself to one quality 80% run per week so I can actually finish cooking the cake. I've only been really doing more than 25 miles per week for about 2 years now (with large blocks down to injury in that span). Hopefully I can HADD strongly all the way to october, which would represent my only year without major injury (knock on something, quick!). Anyway, if it takes 10 years to build the engine, I need some serious shop time. I think HADDing might be the perfect way to keep me on the road consistently over the next few years.
Oh yeah, the eating thing Chick. I'm the exact opposite. I"m at my best when I roll out of bed and hit the road on an empty stomach. Alternatively, I also love to eat a huge lunch and then head out for a run. And Brian, I'm always taking a shower then realizing it's been 2 hrs since the run...too late!
Interesting debate and good running going on, Ding Dong lovin the new name, Quality!
Met up with a cricketing buddy today, he has a HM time of 1:30 , we did the Daviot wood loop from the retail park, just over eight miles in 81 mins, unfortunetly my HRM is knackered, got in touch with Garmin and they're going too send out a new strap, after a little investigation on the net it appears to be a common issue with the soft strap.
For those that are interested see stats for run below
8.3 miles 81mins @ 9:46mm HR (who knows)
VT aggree with you on the Hadd training up to a marathon..
Good runs Brian and BD.
80% day for me again. The by now bog standard run of 10 miles in just over 71 minutes at 160 BPM. Still a bloody hard run on the legs. First 3 miles a little too fast but settled down to 7:10-7:15 from then until the end with no drift.
Thats a hilly run SC, no wonder your HR is a little all over the place/
Hi there, I'll delurk having been following for a while. I have been doing 6 weeks of approx 40 miles/week at mostly 70-75% of max HR and am really pleased not to have had any injuries so far. I would never have been able to do 5 or 6 runs a week without damaging something before as I was generally running about 1-2 mins/mile faster in all situations.
I did a 2.4k test at the start of week 1 and have just done my second one this evening 6 weeks later.
The stats are below:
The course I do is twice around the block so works out at 1.44 miles which is slightly below 2.4k but I can't believe that makes a huge difference. I must admit I was expecting to see bigger improvements.
I am doing VLM next year and so was thinking of P&D but now I'm thinking of trying to squeeze some more toothpaste at 80% before going up to P&D speeds.
How often does anyone else do the 2.4k test or are you all relying on data from your normal runs.
Ah. The table didn't exactly paste as I expected! Any tips for doing it properly?
Got my long run in early this week. 16 miles @ 8:25 m/m @73% in the rain. Good relaxed pace...HR was stable.
quick question folks - lets say i am following a running plan which has me running 4 days a week. I want to increase my mileage and i want to run 6 or 7 days a week say. Would i see benefits if i ran the additional 2 or 3 days at very low HADD type heart rates or do you only see benefits if you go completely HADD? The 4 days of running I am already doing are not at HADD type heart rates and i don't want to change those.
The easiest/ safest way is to probably just put in some slow recovery runs the day after your hard efforts instead of taking the day off. I guess you could call them "short Hadd runs" but I didn't think its really embracing the philosophy. Its just an easy way to add mileage/ days to your program.
I just figured by doing some long runs at a low heart rate in addition to the 'normal' running that i am doing i may be able to lower my heart rate at any given pace, over time. I know this effect is going to be much improved if i follow HADD properly but for now I was wondering if i would get that effect by mixing some low heart rate runs with higher heart rate running each week.
I guess the hard part would be doing enough miles without compromising the other runs you are doing? More slow miles certainly won't hurt, injuries notwithstanding,
Ahhh yes i see what you mean. Makes sense.
I am definitely going to focus on lowering my heart rate at any given pace after my marathon in April. I think I will just wait till then to do this.
hollers, welcome. I think the improvement potential within Hadd depends on how aerobically fit you are to start off with. But you have seen improvement, albeit a small one. I think the content of your 6 weeks training defines the relative improvement also. Have you been doing 5 or 6 similar length runs?
The improvement should gather momentum when you move up to 80% (and get your long run to 2hrs), and therefore I would be give it another 6 weeks at least.
What is your background, and why Hadd?
Khanivore, think Gaz has hit the nail on the head really. The extra miles will have some benefit aerobically, and it would be sensible to do these easy as it will minimise the risk of injury.
Ding Dong - completed 40 mins (within 75mins) last night at 80%. I'm taking on board what you said about sticking with HADD as long as possible - I did my run last night before I saw your reply to my question and afterwards felt as though I should be staying with HADD rather than a specific race plan. Plenty of time for that in the future. Just didn't feel as though a) I want to change and b) really feel that if I introduce some harder workouts that are not HADD based I could end up with an injury.
Here are my stats for last night (since starting the 80% runs the 75% HR pace has dropped considerably) - last mile was just cooling down;
Distance Split time Avg. HR1.00 10:51 130 (71%)2.00 10:41 132 (72%)3.00 9:30 145 (79%)4.00 9:35 145 (79%)5.00 9:26 145 (79%)6.00 9:56 146 (80%)7.00 11:33 136 (75%)
My 70%-75% pace is now 40 secs faster than when I started (15 weeks) and my 80% pace is faster than I ran my last Half in June. The 4th and last split on the 80% section shows I have a way to go as this was 25-30secs slower
Hollers - good to see you on the thread - seeing improvements seems to happen slowly with HADD at first. Once the base is built up (and that depends on your current level of aerobic fitness) then things start to happen (see my note on my pace improvement above). I'm a bloated dinosaur compared to some of the peops on this thread so if it works for me it can work for anyone provided they have the patience For the stats I use ST3 and simply copy and paste.
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