HADD training plan

mace, that's a seriously good effort given the cold and wind! I also am tempted to think that your max will be a tad higher. Given the fact that I ran a hilly HM recently and my HRmax on that run was 175 and I am using 184 at the moment! Come to think of it I haven't seen 180 since.........?

23/12 Xmas h/cap race of 4miles. 181.

Not waffle - I like stats too - just sorry for everybody else on this forum who might not

Brian. wrote (see)

BeDe, The seconds/mile is just a comparison between runs of a similar nature. The way I get 3secs/mile for each beat is by taking 2 runs and comparing them.

Example:

Run 1. 10miles@120 = 8:30pace

Run 2. 10miles@130 = 8:00pace

The difference is 10bpm for 30secs/mile, therefore for this runner, each beat is worth 3s/mile.

The comparison should be on runs of similar distance, terrain and gradient.

Your indicator is a direct measure of fitness - Pace(in secs)/HR. You have a mix of variables there though, the top number in the divide is pace, so the faster the pace the the lower the seconds the lower the result. The bottom number is HR and the lower this number the higher the result?

Your indicator would be better as speed(mph)/HR. The higher the speed, and the lower the HR, the higher the result.

Beats per mile works the other way. The lower the result the better. Pace*HR - The lower BOTH these variables the lower the result.

Sorry for my waffle.

 I like the bpm / HR better as a direct measure of fitness as I take the stats only from the 70% - 75% range. This means over time I can always compare like for like given I average it over say 4 runs per month. Yes numbers get lower this way - if you did HR / bpm the numbers go higher to show improvement - depends how you want to show it. As speed relates directly to pace it doesn't matter which one you use really, the important number is the bpm at a given %MaxHR - as long as you compare the same %MaxHR over time the numbers will (either falling or rising depending on which way round you use them) tell the story of improving aerobic fitness.

mace - fantastically stable pace with very little drift - I assume course nice and flat? How long to race?

anyone know of a good site to find running routes  ...Im in Hampshire on Sunday and have to find a decently flat 6 miler?

Did 4 miles yesertday at

less than 145bpm avg 140 at 10/mile  ...!!!

apologies just discovered that this thing doesnt like the [less than] symbol hence the mess above!

Lee, Have you tried Mapmyrun?

Lee - if you are near Portsmouth try running along the sea front - nice wide promenade

6.73 miles recovery. 8:27/118.

Cold and dry, not as windy as yesterday. Reccy'd the new 5M handicap route for next Friday.

DrDan, Starts outside Staples (on Kirkstall Road) there is a taxi/bus lane sign, joins the canal just before Viaduct Road bridge (turn left at the lights on Kirkstall Rd) . Turns just before Kirkstall Bridge (222) by the Wildlife Sign board. 

6 miles recovery 10.00 @125bpm which  is 65%.  That was my 72% run at Christmas so got to be pleased with that.

Spen - good going on the improvement

And the improvement continues for me.   More it tonight for an experiment,

5 miles at 9:15 min miles.   Steady at 135 bpm   71%

5 miles at 9:00 min miles.   Steady at 140 bpm  73.5%

Thats go on my max from 2 years ago of about 190.

This shows to me that it works.   Constinant 5 or 6 days running which is possible as you are not trashing the legs by running quick.   When you add in the steady 80% run the improvement really starts,

I presume my improvements will slow down as this is 1 min miles over 2 months.

Spen - brilliant, brilliant, brilliant. An inspiration to us all

So what has your improvement been on your pace at 75% for the 2 years?

Would like to add my improvments to the list.

My 83% run of 133bpm, is now 80% at 128 bpm for the same pace with no drift, over the same distance, ie 12 miles

Sorry better explain.   Ive been running 2 years and for the first year ran pretty much fast.   Got some good times and decided to follow this last January.   Booosted my endurance but lost patience, ran intervals and got injured,

Got myself fit again and did NDW50 in Aug,   After that had bouts of depression, injury and general lost mojo.

Then I started back up with this about 2 weeks before Xmas so the improvement have been a minute a mile since then.   Probably back to the fitness I was when I did my best Mara of 3:51 last March.

Spen, more to come on your 70% runs. Last year I knocked off 1 min per mile. then  this year out of the blue another 25 secs per mile improvement.at 70%.

Keep at it, it will come

Cheers Roy.   I just vary the pace as and when I feel.   Do not wear the HR monitor all the time as I prefer to run to pace as thats what we do in a race.   For my long runs im doing 10 min miles which is low 60's now.