And this, ladies and gentlemen, is why we're here:
"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."
BD - sing it from the rooftops. Don't you just love it when a plan comes together.
BD2000, take a bow...........
Training report: Oh joy! I decided to make the recovery run up to 70mins today, and it was one of those runs that comes along every blue moon where you feel as though you could run all day! I'm absolutely flabbergasted cos I ran my nuts off yesterday, and then worked hard in the gym this morning! But hey ho, I'll take it.
9.32 miles in 73:55, 7:56 pace HRav 123 (66.8%)
Into my 5th week of HM training and I do believe I have turned a corner.
7.56m/m @ 67%! Hope you found your nuts Brian. Well done on sticking to the time and pace planned. It is days like this where it is so easy to think ' wow, I feel great' and spontaniously go longer / faster - only to 'use up' that good energy.
When I used to be a racing cyclist - on 'float days' like you've had today I would deliberately turn back home and not train in an attenpt to save the great feeling in the legs for race day.
Some really good running here again.
Im off to do 15 miles soon.
My opinion on marathon training is that you can HADD all the way to it. Alternate a longer 80% and a shorter 90% run each week.
Welcome Hollers and Khan.
Fantastic work BD. When is your next race?
Thank you Brian (and to everyone here) - I have to say without this thread I may not be as far down the road as I am. May not have believed in myself or HADD without it
Brian - well done on the 70min recovery run - looks like we both achieved something to shout about
We Three - next race is Silverstone HM - 3rd March
Isn't there a local race sooner where you could test yourself? It might be useful to provide a target pace for the HM.
That's a fab improvement BD
spen, enjoy the 15miler.
Inspired by someone asking about the 2.4k test, I had a look back at my log. I started hadding after an horrendous year of injury (2005), in desperation I turned to the Church of Hadd (Hallelujah!). I did my tests in the gym on the treadie with the gradient set to 1%. Here are my first 2: (The figs in brackets are the kph speeds and the HRav)
GYM - 2.4K TEST 8.8 90ISH 28/10/05
130 - 13:13 (11.3-11.0 / 129)
140 - 12:30 (12.0-11.4 / 140)
150 - 11:55 (12.3 / 148)
160 - 11:22 (13.0 / 156)
170 - 10:40 (13.8 / 164)
My training weekly mileage then went 46-56-59-71-62-77 (yes - I got a bit carried away!)
and the next 2.4k test went:
GYM - 2.4K TEST 8.8 90ISH 09/12/05
130 - 12:24 (11.9 / 126)
140 - 11:23 (13.0 / 135)
150 - 10:39 (13.7 / 146)
160 - 10:05 (14.5 / 155)
170 - 9:33 (15.5 / 164)
I carried on getting carried away and lost 2006 to injury. But..... 2007 was full of pb's.
Hope you find the stats interesting.
Keir - there are 10K races on 30th Dec and 27th Jan in Stratford
OR - I could go on a club run which is usually 6 miles - 10K. I haven't been for a while as I was going too fast trying to keep up with everyone and getting myself injured. My target pace is 9m/m to get under the 2 hours.
I'm trying to build up my 80% runs, increasing them by 10mins each week (40 mins at present) but I want to be careful and not overdo it.
Brian - haven't even attempted a 2.4k test - I'll leave it until after March HM when I've recovered - impressive improvement in just over 6 weeks.
Hi all great thread going on, read it every night when I get home from work.
Well as promised FWIW, my thoughts on HADDing the last year.
70% runs now easier over any distance 5-18 miles
Last years 10 mile race pace now 82% training runs.
Very little speed work gave me 55 sec BP on my 5k
Day 2 of P&D schedule today
Felt really good nice and fresh could have done another 10
I ran it by HR and dead chuffed as I felt better and better as the run went on
My actual max hr is 187 resting 48
Todays run 11 .5 miles
AVE HR 134 71.1% MAX 149
1 9.21 134 2 9.24 1353 9.33 1354 9.21 1365 9.23 1356 9.11 1337 9.04 1338 8.56 1339 8.50 13410 8.51 13511 8.59 13411.5 4.42 135
Roy - HADDlelujah
NN- nice steady figures (shouldn't you be Silent Night Nurse?)
Some would say...NOT so silent
Just had a look at your stats too BD brlliant improvement.....stick with it well done
Pressed wrong button then!
At the start of the year I did not race for 4 and a half months this allowed me to focus on Hadding, but started to get " no race fever ". In retrospect I feel that really helped me to get where I am today.
Consolidation before moving up a level.
Learned effort is the key, not pace per mile.
Confidence that Hadding gave me, made me feel stronger as the race progressed.
Adaption takes time, dont rush it, when its ready it will happen.
I stone lighter,dont know how that happened, because I am always eating.
Have not done any 85% training runs this year but I know/ believe that will bring me onto where I wont to be next year
Roy same here how very true I used to be obsessed by pace for long runs and used to run them at 9.20s with average hr of 80-81% now I a running them at sub 9.10s with ave hr of 71-73 %
I am not a stone lighter though...maybe be 5lbs or so though
Roy - I lost 1 stone over past 12 months and I'm eating loads as well.
Also as a reminder to everyone HADDing - the last paragraph from the HADD document helped bring me 'back into line' when I was thinking of doing some harder workouts:-
But what about “tempo” runs?I would suggest that only when you are capable of 10 miles at HRmarathon (without loss of pace) would you think about running at so-called “tempo” pace (marathon pace minus 12 secs/mile). Indeed you might then find the following paces ideal and find a regular place for both of them in your training (like Hinderloppet): a 10-mile run at Marathon pace + 5-10 secs/mile (aka 10k pace + 35-40 secs), and 4-5 miles at Marathon pace minus 12 secs/mile (aka 10k pace + 18-20 secs mile).Be patient. Do good work. And improvements will come.
Well only managed 12 miles. Was not dressed very well for pissing down rain and strong winds.
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