HADD training plan

Ashman - Brooks Ravenna and Asics Kayano

I preferred my Brooks but I'm afraid its horses for courses as we are all different

http://www.asics.co.uk/

http://brooksrunning.co.uk/396100/86/en/Shoe-Advisor.html

Both sites offer a shoe advisor / selection chooser

Mizuno man myself ... I like the wide foot fitting. I'm just about to give up my 4th pair of Musha's (roadies) and I use their Harriers for trail ... and snow!

Brian ... Wembley for the Bantams will come a lot less frequently than Snake Lane, so good choice.

Well, 2 degrees F today...ran at 5:30 am...discounted how much the sun factors into warmth...hands got cold 5 miles from home but was able to get creative and survive the return loop. Despite the cold, had a nice 8:30 m/m 12 miler at HR140 (70%). Legs felt dynamic and the run was effortless. Amazing what a little sleep and a reduction of work stress can do.

Supposed to climb into the mid-50s wednesday...planning on shorts for that day before the next cold front rolls in.

VT I'm intrigued how you got 'creative to survive the return loop'.  Did you mug someone and nick their clothes?  Running at those temperatures sounds challenging.

It seems to have gone quiet on this thread, doesn't it?

I managed 20 miles yesterday at about 8:05 average with HR at 73% for 7, 76 for 9 and 78 for 4.  The pace which had disappeared last weekend and at the beginning of this week was getting back to something like it had been 2 weeks ago. Not sure if it was the slightly milder weather that caused the improvement but it is a bit frustrating to see swings and not week on week progression. 59 miles total for the week is another PB so happy overall and I'll keep plugging away.

hollers wrote (see)

It seems to have gone quiet on this thread, doesn't it?

Perhaps everyone has stopped HADDing now that we are 12 weeks from VLM! 

Good improvement Hollers. You need to look long term - month on month improvement - week on week is too short a timespan. 

I'm curious VT. When you say you got creative and warmed your hands I think you need to explain (or perhaps we shouldn't ask!) 

To keep my loyalty to HADD I'll go out for 90mins @ 75% tomorrow. 

Good runs abound. Today did 8 miles that started off as a 70% run; felt like picking up my feet a bit so shifted to a 75-77% effort the last 6 miles. 7:50 m/m @ HR ave 76%. Just 4 runs ago this same effort was 8:40 m/m. Sleep = good!

As for the hands, i managed to find a little gas station that was open...the little old lady running the store reluctantly allowed me to run my hands under warm water in the bathroom (after telling me my face was full of ice; just what did I hope to accomplish this morning she inquired)? That helped for about another 2 miles but because my gloves were already damp both hands went bad at that point. I kept breathing on them, running with hands in pockets,and finally, managed to wrap my midlayer sleeve around each and slowly, steadily the pain went away. Next stop would have been full blown, double fisted, Al Bundy mode (read hands down front of pants)

Hollers, remember you are also PRing each week in terms of distance. After enough weeks of this you will hit the wall a bit. Don't forget step back weeks or just some time off every once in a while. I find that when I'm getting flat I'll have a holy shit moment (or week) where my gears just shift again (tempo runs feel easier; HR/Pace on easier runs magically drops). It's coming so look out

Keir - still HADDing with a little 80% work thrown in. Not sure I have enough time now after foot injury to test for race pace. Have a 9 miler coming up this weekend so I will do 3 mile at 75%, 3 @ 80% and 3 @ 85% and see how it goes. Will give me 'feel' about how the race will pan out pace wise.

8 miler at w/end - HR a little higher than normal:

Dist    Split        Avg. HR    Time
1.00    10:12    135 (73%)    0:10:12
2.00    10:12    139 (76%)    0:20:25
3.00    10:22    140 (76%)    0:30:47
4.00    10:13    142 (77%)    0:41:01
5.00    10:22    140 (76%)    0:51:23
6.00    10:22    141 (77%)    1:01:45
7.00    10:28    142 (77%)    1:12:14
8.00    10:25    143 (78%)    1:22:40

I did my 11.5m run - strictly at 75% (141bpm) this morning. Bit slower than normal due to head cold but came out at 8.15m/m 1hr 33min in total. I've got a 10k, my first running race since August this weekend, so looking forward to seeing how 70 / 75% with the odd bit of 80 / 85% stuff will have impacted my 10k (88%) pace. 

Nice work, guys!

Best of luck for the 10k, Keir. I would have had one last Sunday, but it was cancelled

I'm off the HADD wagon for the next 12 weeks although I am still applying some principles to my MLR and LSR and will keep running some sections of the MLR @ 80%.

Reckon HADD has paid off though - the dreaded P&D LT sesh was yesterday and surprisingly I managed 7:10 pace and it felt good

Chick, nice to hear the training is going so well. Will be interesting to see where you end up at the end of 12 wks.

Keir best of luck this weekend!

Hi all, still plugging away 17.83 k at 82% HR avg, in 92 mins.

Just training, no racing till end of April, well I might be seduced to do one half mara.

,

It's all gone a bit quiet out there - are we all having a rest??

Tacked a couple of miles at 80% in to last run - at 82% my pace is better than my last race BUT still not good enough for under 2 hrs Half M. Plus haven't managed a long run at 80% yet. On the day I know it will be different and I'll try splitting the race into 3 sections: 75%, 80% and 85%.

Dist    Split       Avg. HR      Time
1.00    10:00    137 (74%)    0:10:00
2.00    10:00    137 (75%)    0:20:01
3.00    10:01    140 (76%)    0:30:02
4.00    10:01    141 (76%)    0:40:04
5.00    9:19      150 (82%)    0:49:23
6.00    9:24      152 (82%)    0:58:47
6.69    7:27      141 (76%)    1:06:15 (cool down)

Strange training going on for me at the mo

earlier in the week ran 11miles excluding w/p at 82% in 92 mins, thats about normal.

just got back from a 11 mile run at 73% in 98 mins .

this equates to 6 min difference and 17 bpm higher ave for the 82% run, dont seem right, would expect a faster pace for the 82% run!

anyone got a idea?

Hello dude's and dudette's !!!

Well i've had a shit 2 weeks to be honest running wise due to a hamstring problem.

Things are well looking up and i think it's due to me finding a new job after getting layd off.. So getting back into training and feeling so much fitter ! went out today did 16 steady/easy @ 8.24 avg...spinnin tomorrow then take my little girl to her xc she's only 7 but a good little runner ...

Hi all , well a few days have passed and another run completed , this time our club 10 mile handicap. planned to run it between  80 and 85 % of MHR, in the end averaged  81%- 130bpm

Felt comfortable all the way round in a time of 77.47 over 10 mins faster on this run than last year, for the exact same HR ave.

Ashman glad things are working out for you,

Roy - could be something as simple as not rested from a previous run? particularly if it was a hard run? or you are aerobically fitter at 73% and still have some work to do at 82%?

I went out on Saturday with the intention of running at my HM race pace which I want to do at 75%, 80% and 85% of Max HR splitting into 4 miles each and taking the final mile at whatever I can manage. My HR was elevated as I had eaten too close to the run and I had been a busy little bee in the morning chopping logs. I split the training run into 3 miles for each Avg HR%. Although HR was higher than normal I was pleased as the pace for the 9 miles was 15s per mile faster than my PB and it was windy and the course has more inclines than race route.

Dist    Split       Avg. HR    Time
1.00    9:53     141 (77%)    0:09:53
2.00    10:06   142 (77%)    0:19:59
3.00    10:15   143 (78%)    0:30:14
4.00    9:16    151 (82%)    0:39:31
5.00    9:15    151 (82%)    0:48:47
6.00    9:21    151 (82%)    0:58:09
7.00    8:47    158 (86%)    1:06:56
8.00    8:58    162 (88%)    1:15:54
9.00    8:53    161 (87%)    1:24:48

So a hard training run for me but gives me the confidence to know that I should be able to beat PB and maybe with some hard work on the day get under 2hrs.

My marathon training (my first one) has gone a bit pear shaped. Now I am aiming to just get round in one piece and have a lovely day doing it. However, I want to do a fast marathon in April 2014. This gives me a ton of training time. I'll be joining the HADD bandwagon a few weeks after the VLM. I'm sure I will start off by complaining that I can't even walk while keeping my HR at 75% so just giving you all a heads up

BeDe, last week was a bit hit and miss pace wise and checking through my records the 73% run was a good run, and it showed on my club 10 mile handicap run a few days later where my HR was rock solid throughout the run, which has settled me down confidence wise.

I now know that I am ready to introduce a 85% run on top of the 82% run.

Welcome Khanivore it's all quiet here at the mo,at one stage I thought I was writing to myself