HADD training plan

I visited my orthotics man yesterday for gait analysis. My current orthotics (which are 7 years old) are correcting my calves by about 90% but I have ordered some new ones to get the extra 10%. I think it worth it if if helps me avoid injury. That costs me at last 2 physio sessions a time so £70 * 4 injuries a year.

This morning ran 4.75 miles to the gym, stretched etc for about 10 mins and then ran home for another 3 miles. I was adopting a jog/walk/stare into the distance strategy round about 6 miles as the break had caused me to stiffen up a bit, then a runner had the temerity to go past - no doubt feeling very cocky.  I gave him 25 yards start and then ran 45-50 seconds a mile quicker than I had been doing for 1.5 miles for only a 10bpm rise in HR. Stuffed him into the distance. It is those little things that make me feel I can improve relatively quickly once I start getting the miles in.

Enjoy the big city - coming from Bradford it wlil make a big change to see street lights and shops that are actually open and not either shut down or Poundland ones

Sounds like you are too good to Mrs B. Remember the adage - treat them mean to keep them kean

Oh I forgot to pick up on 2 things Chickadee posted, one was the big  breakthrough in the 10M runs being below 8mm. Well done, it is is good when a plan comes together.

Secondly I think it was here or on the P&D thread she said something about the weather normally being better at 05:00 then than later on in the morning and I wondered if anybody else had picked up on that and how factual it was.

Johnny, used to do lots of parachuting ( years ago ) and the best time do a " jump" was first light or last light, as the weather was at its best then.

Parkrun today at 79% avg HR in a time of 23.18 mins felt very comfortable.

15 mile's on the treadmill felt like i was running forever !

71% avg,  55 miles this week .

Ashman - 15m on the dready - not sure if that is heroic or mad.

Good work Stew and RS.

Definately better at 5am JB. At 5am I can only feel the rain but at 7am I can see it as well!

How was The Phantom Menace Brian?

A good race today. Thanet duathlon in which I came 3rd overall last year. Not sure how I would fare with less cycling and no speed work this time. I also haven't done anything race paced since the end of October, so today was a real test of how HADD 70 - 80% work would pay off at a harder effort. 

First 2.4m road run @ 6.10m/m 165bpm (86%) felt hard - but I was pleased to be 2nd, 8 sec behind the leader at this point. Made up a couple of seconds in transition and soon caught and passed him on some technical bits on the bike. 

The 9m bike section was so, so wet and muddy. Came to a complete standstill on a few occassions in the water and mud. Really tough going. On the back of the course I came off 3 times and ended up wadding next to the bike for a bit. Fell off twice again on the 2nd lap which had been churned up even more by the riders. Although it was flat and had 1m in total of tarmac the bike split averaged 5.56m/m - 157bpm (83%)

I lost some time in 2nd transition with standard rather than elastic laces on my trail shoes, and I enjoyed overtaking 20 riders over the loop. Worst bit was where they redirect the runners through 5 water filled dykes. The worst was just short of waist deep and so slippery it was hard to get out of. 7.45m/m 159bpm (84%) for these 4.5miles. 

Overall 1hr 32min and the win, 90sec ahead of 2nd place, who is a sub 3hr marathon runner / IM athlete and also 11 yr younger than me. 

Finished the day with some intervals pretending to be a boy eating dragon, chasing my kids round a local playground

Well done Keir !!

Fantastic result Keir.

15 miles on the mill is a lot Ashman so kudos to you. I was thinking of doing the 10 mile LT run  on the treadmill as conditions are consistent that way

Keir well done sounded like great fun.

16 miles today and knocked another chunk of time off,  70% avg HR in 2.28 mins