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!).
Very very nice Chick!
Brian. ... always good to get the excuses in early in my opinion!
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.....
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!
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.
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 .
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.
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 ?
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 )
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
60mins 5:06m @11:50 avgHR 138(78%)
Stew - There is no rush to start on the 80% runs. DO them wehen your ready!
I can't edit the post above it is suposed to read avgHR 138(73%)
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
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.
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