HADD training plan

2,201 to 2,220 of 3,777 messages
20/12/2012 at 11:45

Keir, not a bad time to be off sick. When is your next race and what is the target?

20/12/2012 at 11:48

Thanet duathlon in mid January - I made the podium last year so a repeat would be good.

The first serious race is Ashford 10k early Feb. Last year I was 2 sec off my pb with a 37.21 - so would like similar this year - although I had covered 6 wks of that McMillian 10k training beforehand, so this year might be a bit slower.

20/12/2012 at 11:53

Yes I think you need the icing for a fast 10k. Having said that my pb came off of mara training, and a heavy week. Duathlon what does that entail - run-bike-run?

20/12/2012 at 12:14

Love all the progress on here

NN: amazing run . Great when that happens.

I think HADD is brilliant for keeping the weight down. I easily put on 3-4 lbs before xmas but strangely enough I haven't put on an ounce since my marathon in October

2nd 80% run of the week. Did 90 mins with 3 x 20 @ 80%. Strangely enough the overall pace was the same as Tuesday when those 90mins had no breaks inbetween and yet the average HR was 4 bpm lower.

20/12/2012 at 18:05

4 wet and miserable miles later,,,,,,,,,,,

20/12/2012 at 20:45

Got in a 20 miler today at around 8:20. Not HRM on but felt pretty steady right to the end. Bloody bleak condidtions though!

20/12/2012 at 21:17
Yes, horrible conditions. I did 10 miles commute this evening with 4 at 80% in the middle which was my first run of this type. The last 2 miles at 75% were about 30 secs slower than the first 4 at 75%, so I guess the 80% bit took more out of me than I thought.
Very easy 5 at 70% back to work tomorrow morning. It all helps to stop the guilty feeling when confronted with all the food which has appeared around the workplace.
20/12/2012 at 22:10

Today got 8 in at 70% HRave. 8:15 m/mile, which fairly fast for me. Legs felt dynamic and finished feeling like I hadn't really done anything. Perhaps approaching a new corner to turn?

Brian, very nice run. I don't think I've ever put in a 66% run, let alone one sub 8.

And good juob Sen, Gaz and Hollers for getting it done in the sh*t.

Last, in response to a question last week, I'm a virologist at a University and dom 90% research but also teach to grads/undergrads.

Still can't think of a xmas name...

20/12/2012 at 22:13

Also, I checked my running log back to 2009 and it became apparent my monthly mileage was much less than I remembered. Didn't really start accumulating big miles until summer of 2011. I look at what I did vs what I do now and suspect my injuries were probably to be expected. Will try posting some numbers later.

20/12/2012 at 22:50

Hi Guys,

The weather down south is horrible, hope you're all dried out, it is not too bad up here at the moment, but the forecast for the weekend is bleak.

Jog Scotland tonight, I was out in a faster group so keeping to 75% was going to be difficult, so I ignored HR.  group run was 5.2 miles with a fairly steep hill thrown in,  a couple of us added on a bit at the end to make it 6 miles.

 

http://s3.runnersworld.co.uk/members/images/696098/gallery/20dec.jpg?width=350

The run felt very comfortable, should a 83% avg run feel this way?  Tomorrow I'll do a 60 minute run and try and keep HR down into 70%-75% range.

21/12/2012 at 08:05

SC, the run at 79-84% shouldn't feel comfortable. I'm fairly sure that your max is more than likely higher than what you think. What figure are you working on and have you any race data?

VT, sounds like things are starting to happen for you. Exciting times. Keep us posted!

Gaz, Good effort on the 20miler. Was that 8:20 in the morning, 8:20m/m (or 8hrs 20mins? ).

spen, hope you've dried outt and you feel ok.

I had a festive pizza last night - it was deep and crisp and even.

21/12/2012 at 09:05

11.5m at 75% done with a few miles at 80% early this morning. Accidently tripped over a traffic islad which I forgot was there at one point and landed on the verge. Luckily it didn't affect my run, although my gait changed for the final few miles as I battled to keep the gingerbreadman from escaping from the oven.

21/12/2012 at 10:21

Ding Dong, during my 10k race the max was 185, I've also done a few hill reps recently maxing out at 184, my resting HR is around 48,  my 70%-75% runs are between 130-140bpm, and on my Hadd runs they have been around the 75%.  I'm awaiting a replacement strap for my HRM from Garmin, hopefully it will be here in the next couple of days.

here is my Garmin data from last nights run http://connect.garmin.com/activity/253170427

21/12/2012 at 10:50

SC, I honestly think that your max is closer to 190. I have looked back and in races (or efforts) of over 6miles I have just about got to 10 beats below my max. In 5k races or efforts of less than 6miles I have got to within 3 or 4 beats of my max.

It would be interesting to see what you could achieve in a 5k race, my guess is ~ 188.

I would recommend that you use 190 as your max. I'm not sure it will make too much difference to your zones though.

21/12/2012 at 11:14

Thanks Brian,

I'll make the adjustment and see how it goes

21/12/2012 at 13:07
SC- i'd have to say the same as brian there. I misjudged my max hr aswell when I started hadding but thanks to bri I now use 200 as my max rather than 213 this has ment I can actually do 70% running without getting burned out.

Also- wooooooohooooo were all still here an the world hasn't ended.
21/12/2012 at 13:22

yet. 

21/12/2012 at 15:29
Ding Dong Merrily on Bri. wrote (see)

SC, the run at 79-84% shouldn't feel comfortable. I'm fairly sure that your max is more than likely higher than what you think. What figure are you working on and have you any race data?

 had a festive pizza last night - it was deep and crisp and even.

really ?? I find the 80% runs comfortable too. It's those 90% LT runs that come with the P&D plan that I find hard

We three Keir's of orient are... wrote (see)

11.5m at 75% done with a few miles at 80% early this morning. Accidently tripped over a traffic islad which I forgot was there at one point and landed on the verge. Luckily it didn't affect my run, although my gait changed for the final few miles as I battled to keep the gingerbreadman from escaping from the oven.

LOL, Keir! Love the gingerbread remark .

21/12/2012 at 15:45

I was going to write this below but then thought maybe it feels differently for old people like myself?

Santa/SC, A good way of describing 80% is "comfortably hard". The first couple of miles should feel hard, as you get used to the pace. After that, should feel steady. After 70mins you should feel tired but not feel you have to stop.

Any other opinions on 80%?

 

21/12/2012 at 16:09

I guess I need to speed up ...

Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums