HADD training plan

Hi guys, reporting back in from the dead . Norovirus floored me for a couple of days . Lost a lot of weight, but also all my strength. Back in the slow & shit camp. Boo. A grand total of 13 miles last week

Welcome Neil. Impressive set of PBs

Sorry to see a couple of you with injury woes (hollers, BD). 

Well done to those doing their runs in atrocious weather. What a bummer about all those cancelled races . For once we seem to have very little snow over here -  it's just cold with lots of wind.  

Ashman: hope the new job is going well. I think warming up is important It's a bit like flooring the pedal of your car while the engine is still cold ...  no need to do a fancy stretching routine -- just run the first 2-3 miles of your run a tad slower. especially prior to an 80% run.

andy the deestrider wrote (see)

Oh the black hole of a situation lance armstrong is in, cant believe I watched lance in all 7 tours an thought what a legend.

didn't we all think that?

Bad luck Chick ... you'll be fast and furious soon enough!

Brass Monkey half cancelled, so 13.2 hilly sub-70% miles instead yesterday and another 2x5M planned for today (half done). Focussed on Snake Lane 10M now ... I was never going to be fast for BM but I think I have time to give SL a good shot.

Gone quiet here ... must be all the snow and icey pavements!!

Hard work running in these conditions but I've managed to keep the show on the road ... 9.8M on Monday, 4.3M yesterday, and half way through 10.6M double today. So, I should have 3 weeks under my belt at 57-58 miles/week by Friday evening and plan to start the sub-LT sessions next week (if it thaws as predicted).

Im still about,  Im still putting the miles in,   Not bothered with the HR with the snow.   Did 9 Monday and 15 yesterday.   Felt like I had ran a marathon.   I think ive been at this for about 6 weeks now so im expecting a "WOOOOOOOOOOO OOOOOOOOOO" moment.   I had started the 80% runs but no chance this week

Still here

Despite foot problem (which appears to be easing) still getting some miles in but keeping them low at the moment. Did put an 80% er in the middle of a 5 mile run as I want some pace increase with only 6 weeks to go. Pace at 80% will give me a PB for Half M - problem is I have not done enough miles at this pace yet.

Dist    Split     Avg. HR        Time
1.00    10:34    143 (78%)    10:34
2.00    10:31    136 (74%)    21:05
3.00      9:10    143 (78%)    30:16
4.00      9:08    144 (78%)    39:25
5.00    10:18    140 (76%)    49:44

Good thing is despite doing lower mileage the pace at 75% is still 1min faster than when I first started in September.

Current Pace at 75%

Dist    Split      Avg. HR       Time
1.00    10:30    137 (74%)    0:10:30
2.00    10:25    133 (72%)    0:20:56
3.00    10:38    137 (74%)    0:31:35
4.00    10:35    137 (74%)    0:42:10
5.00    10:44    137 (75%)    0:52:55
6.00    10:37    138 (75%)    1:03:32

Previous Pace at 75% last September

Dist    Split     Avg. HR       Time
1.00    11:24    128 (70%)    0:11:24
2.00    11:36    132 (72%)    0:23:01
3.00    11:55    135 (73%)    0:34:56
4.00    12:44    136 (74%)    0:47:41
5.00    10:53    138 (75%)    0:58:34
6.00    13:04    135 (73%)    1:11:39
6.95    11:51    130 (71%)    1:23:31

Nice improvement, BD!

Yeah, it is a bit quiet in here. Everyone is frozen stiff.

Well done Dr. Dan.

Managed my 1st medium long run of the week (11.2) in the snow this morning. Hard work. Another one of those to be done on Friday ... Not looking forward to it! Kept HR at around 75%. Without the snow there would have been some 80% stuff in there but with the weather right now I'm ditching them until further notice.

Good to see you have recovered Lazurus style Chick. 

Glad to see you are making a post injury come back as well BeDe

ashman wrote (see)

Oh by the way how important is it to warm up as i've never done it and  recently have been feeling a slight pull in my hamstring ? am i being stupid ?.

In short, yes you are. Although Chick gives a polite description, I would say that you don't jump into bed with the love of your life and bang away like a teenager on heat. We all need a little foreplay to warm things up and get the best out of every 'session'. If you don't lubricate yourself properly with a warm-up then you will get hurt!

20m for me on Sunday exploring new off road routes in the snow, then work closed on Monday, so I fitted in another 2hr 16m run. Tonight I've got 14m inc 7m @ 85% (Marathon HR). I just hope I can find enough snow free ground to maintain the effort!

edit: Forgot to say - great questions from Neil (welcome) and equally great answers from Brian (as always). 

Keir this HADDing is good for you  your looking younger and younger.

Two sessions on the treadmill this week and another one tomorrow due to the snow,hope to get out onto the streets on Friday

11 miles at 82% HR avg, pace went from 8 min a mile to 8.40  something was wrong as in the past am able to hold about 8.10 miling, bad day! one off ! will find out next week when I try another session.

Checking in...had a beautiful 13 miler on Sunday in a town I was visiting. Very scenic and felt awesome (it helped that it was 50 degrees F). One of those rare days where life is GOOD. Since then, no runs, just work and frigid temps (it's -6 F now for a high). Almost getting out from under at work. Less running has equaled more sleep and a happier and more productive me. And since I'm not running a race till summer or fall, I can just get 35-40 mpw in on 3-4 runs and probably hold steady. No injuries looming on this plan (knock on wood).

Andy - Send the Garmin back to, um, Garmin. For £50 they will send you a refurbished one. A bargin. 

An encouraging 85% session for me tonight. 6.5m @ 7.44m/m - 137bpm (73%) on the cycle track. Then 7m @ 6.17m/m - 161 (85%) in 44min 6 sec on the running track finished off with a 1m w/d and an hour of core work. 

Not only is Keir looking younger I think a budding author to compete with Shades of Grey - some wonderful descriptive text on warming up!!

Still keeping miels low - put in an 80% run within a short run last night - shows I could not keep pace at 80% for any length of time as it was drifting after 3 miles!!

Dist    Split        Avg. HR    Time
1.00    10:46    139 (76%)    0:10:46
2.00    10:34    133 (72%)    0:21:20
3.00    9:27      146 (80%)    0:30:48
4.00    9:28      148 (81%)    0:40:17
5.00    9:45      148 (80%)    0:50:02
5.92    10:02    139 (75%)    1:00:05

Hi  All

I need a new pair of shoe's but don't know what to go for this time ? I've always worn Asic's in the past has anyone got any recommendations ? 

What do you lot run in ?

Any advice would be appreciated !

Ashman, I run mainly in Kayano 18s and some in Nimbus 14s. Have tried the Kayano 19s as well...they are lighter than the 18s, but I don't think they are as cushioned. Almost like a racer (but still 10+ oz). The other brand I tried recently were the brooks glycerin 9. I love the Kayanos because they feel so cushioned and soft (I have tender feet). But the glycerin fit extremely well and have their own feel (a bit stiffer than the asics, but I really like it). I've also tried Mizuno Nirvanas , but they were too stiff for me.

Today I got 13 miles in (first run of the week) and felt great. My HR and pace were a bit off, but I felt awesome and was just glad to be running. It was 1 degree F (-10 F w/windchill) and sunny. The gear we have access to these days is incredible (I didn't even get cold).

Keir, why didn't someone explain all the 4play stuff to me college? Could have really enhanced my, er, runs.

Morning all,

Roy, don't worry about that on the treadie. The HR increases owing to the dissipation of heat.

Keir, impressive MP session.

ashman, I use mizuno mainly, inspire, ascend, harrier. Tend to race in saucony kinvarra, and I have a pair of newbalance trail shoes cos they were cheap.

Bit disappointed having the BM cancelled. But met up with mates and had a few beers. Also my Feb races are ruined too. Liversedge HM I have a boozy day the day before, and I'll miss the Snake Lane 10 cos of Wembley

Thinking of the Liverpool HM on 17th March.

Great running, Keir

VT: glad you feel better. That run sounds awesome.

Ashman: Saucony Kinvaras for me. I started my running life in Asics GTs but have since progressed to wearing lighter shoes. Probably best to go to a running shop and try various brands / models to figure out what suits you.

12 miler d&d. Av. pace 8:22. I did some 80% running in the middle and despite the cold and me being unable to breathe properly it felt surprisingly ok. Didn't fancy the slippery pavement so I ran on the road and just jumped onto the pavement when a car came. Very little traffic so early in the morning so all in all it was ok.