HADD training plan

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11/01/2013 at 15:05

ouch, Dr. Dan .

Brian. wrote (see)

The hard/easys tend to come out at a very similar overall pace and are typically
5x (2mile easy, 2mile mp) continuous. I normally make this one into 21miles by tagging on a mile cool-down at the end.

I like that hard/easy long run. Will try one of those over the next few weeks. Another variation of the same thing I did in the autumn: 3 x 5 miles @ MP built into a 22 miler. I think I did a 4 mile warm up, then 3 x 5 (with a mile recovery) and a mile cool down at the end. I remember the 3rd chunk @ MP nearly killed me though

Not want to jinx things, but lately my running has been going brilliantly. The slow and shit phase is firmly in the past . 12 miles yesterday with 10 @ 80% - rock solid 7:58 miling, despite being windy. HR took about 4 miles to get to 80% (and that was against the wind, surprisingly!).

11/01/2013 at 15:13

Very very nice Chick!

Brian. ... always good to get the excuses in early in my opinion!

11/01/2013 at 15:26

Wow chick! I'm pretty sure that is the 1st 7:xx 80% run you've posted? Windy too!! All the ground work paying off for you now. Suck it up.....

 

 

11/01/2013 at 15:32

chick, no wonder the 3rd 5M nearly killed you! That's one tough motherfu**er!

15M at MP is a tough run in anybody's book. The only time I've tackled anything like that is in a 20M Race. Respect!

11/01/2013 at 15:33

Thanks guys. Yep, Brian is right   - 8:00 dead was my best pre October marathon but with a bit of HR drift still in it. So, well chuffed with yesterday's sesh. It's hard to describe but I feel I'm so much more in control of my running since I've discovered HADD. I would usually dread the first P&D speed session of the plan but these days I'm pretty confident I can knock it out OK. And the first long run with MP in it should be doable as well.

11/01/2013 at 15:35

That won't be 3 x 5 miles though, promise . I think the hardest sesh ever was a Daniels one - 20 miles with 15 continuous MP miles. Ouchy ouch  .

11/01/2013 at 15:42

Bloody hell Chick!! I'd have to enter a race to do 15 continous miles at MP. I just don't have that drive on a training run.

Edited: 11/01/2013 at 15:42
11/01/2013 at 15:49

Superbly un-shit running Chick  

Brian & Dr Dan, good stuff and nice that some HADDers have had a meet up.

Brian, are you doing VLM ?

11/01/2013 at 17:36
That is some session Chick, how long did it take to recover from, and excellent pacing, all your hard work is paying off

I'm going to put the last couple of days out of my mind and just crack on with the "shit" phase, I'm not sure weather to rest or not tonight as I had a sports massage
11/01/2013 at 20:29

Thanks for the advice (yet again) Brian. I think you are right, too fast on the w/u and also the first mile was too fast.

Great work Chick. Happy days. (BTW - I like the slow and shit comment )

Edited: 11/01/2013 at 20:31
11/01/2013 at 21:07

Hi guys,

I'm in a better frame of mind after my 60 minute run HR climb a few times above 75% but I got it back down, I'm just going to stick to the 70-75% runs next week and see how things progress

stats for the run

http://s3.runnersworld.co.uk/members/images/696098/gallery/11jan.jpg?width=350

 60mins 5:06m @11:50 avgHR 138(78%)

11/01/2013 at 21:09

Stew -  There is no rush to start on the 80% runs.   DO them wehen your ready!

11/01/2013 at 21:32
Some interesting discussion going on here. FWIW I'm in the up to 22 miles for the long run camp.
I've had my own wow moments this week. An evening 9 miler at 75% came in at 7:55 pace which represents approx a minute improvement from when I started hadding 10 weeks ago and then did 11 miles with 9 @ 80% and I was hitting 7:10-7:15 without any obvious drift.
I'm nervous about doing my next run in case it's a disappointment.
Edited: 11/01/2013 at 21:37
11/01/2013 at 22:21
Hollers, yeeeeeaaaah! Dont be nervous! And don't be shit.
11/01/2013 at 22:22
Soz beers
11/01/2013 at 22:32

12/01/2013 at 00:14

lol Brian

I can't edit the post above it is suposed to read avgHR 138(73%)

12/01/2013 at 09:40

Glad the 5 mile handicap went well Brian. Interesting that both you and Dr Dan showed similar stats comparing that run with previous HM runs. I am not sure what that is telling me though. It seems to suggest that you are both well of where you were for the half marathon. Is that how you see it. If so what pace/hr are you planning on at the BM. I ask because I ran a similar race a few weeks ago and finished with 8:10 pace but a high AHR and feeling quite tired. Not really sure what to do at York.

PS I have entered do the York FM in October.
PPS been reading the P&D thread and it is very interesting 

12/01/2013 at 10:00

JB ... I know already that I'm way off where I'd want to be for a HM race ... but nice to have that confirmed with a bit of pain & stats!! 7:10/m seems like where I might be aiming at BM. Leeds HM is the target in May ... tougher course but I'd reall like to nail it there.

I've entered the Chester full marathon for 6th October.

12/01/2013 at 10:04
Mace, after last mara vlm2012 I decided to take 18 months off maras and concentrate on the shorter distances. I did tho enter vlm13 "just incase". Since I have made the decision to stick to the original plan and wait till October for next mara (prob Amsterdam).
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