cheesy - just the same for me viz runkeeper and iSmooth stuff. Love the ghost runner, thoguh hated it last November on a one and only track session everytime it said faster I could have thrown it !!
Yep, Bedgebury forest often echoes to me swearing at that woman, I'm going as fast as I can ffs!
Run Wales - "With another tougher HM coming in 17 days, do you think I should do most of my remaining training at these very slow speeds to build up my slow-twitch fibre efficiency?"
17 days will make no difference - especially if you have just run a HM. HADD is a longer term programme - think in terms of weeks not days
I've been reading this thread with interest and reading about the HADD method, and all makes quite good sense- I wasn't really satisifed with the reason, you just have to run slower to run faster... so thanks for clearing it all up for me!
I'm doing Edinburgh marathon in May, and would love under 4 hours. It's probably too late to use this method properly, but would be grateful for some guidance.
I'm planning on doing my LSR at about 10:30 pacing (which I was reluctant to do before because didn't understand the physiological benefits). I was planning on doing one longish run at Marathon pace, and then the other runs just however I felt on the day. ( So not very structured I guess).
Do I need to use a HR monitor, or is the fact I can chat easily at 10:30 pace a good indicator that this will be working my slow muscle fibres?
I'd be very grateful for some advice. I really want to try and optimise my training this time round!
Sadly as has been stated previously this type of training is no quick fix and is a program that is a much longer commitment than just trying to help with something only a couple of months away.
Adaptation is slow so the benefits take time to feed through.
However it certainly cant do you any harm to do slower running but you would need a HRM as I can talk comfortably at around 148 and my pulse should be below 138.
You can pick one up that will do the job for about £30 ...maybe wait until after Edinburgh and then start?
Im not currently doing HADD as like you I have some races in may and june but will probably start then.
Welcome to you all.fredites/ threadites/ or just ludites.
18.4 miles this morning, in a time of 2.44 mins at 72% ave.
Swirling wind but dry.
11k at 71% ave but was running with my partner at her pace so could keep slow. I really cant see how I will keep that slow on my own, but hey, will be giving it a go during the week runs.
im still putting the miles in. First ultra of the year on Saturday just hope i can recover to keep the momentum goign
Im slightly 'stalled' as both my achilles are playing up, saw Physio yesterday for treament and Ive been advised to get orthotics and where heeled slippers indoors - look like a freak!
Unbeknown to me I over pronate [what!!] as I have had an assessment by a - different - physio who said my gait was neutral.
So no mileage for me for at least a few days and certainly until my orthotics turn up and I get them assessed at my next treatment with the physio Friday.
Last run Sunday 7 miles; 3 miles at less than 138 [Hadd 75%!] averaged 10m 25s, 3 miles at less than 150 9m 30s and final recovery mile home getting back under 138 for the last half mile - 11m 40s.
Might have to go swim or cycle to burn off excess energy.
Brian. wrote (see)
Morning all, mace, I will guesstimate on your 70% run above, but I would be happier estimating on 80% (or even better 83%) for the 10miles in the middle. My workings: Your max looks like 180. You've done 8:45s for 128 (71%). I am going to reckon on you being able to average 86% in the marathon, which is 155bpm. This gives you another 27 beats on top of the 128. The conversion from bpm to secs/mile is between 3 and 4. My conversion factor is 3 so for your puposes I'll use 3. 27x3 = 81s. Marathon pace is 8:45 - 81 = 7:24 pace. This equates to 3:14. Remember this is a huge guess at the moment. I know you are doing a P&D plan at the moment. Does it include MP runs? What distances?
mace, I will guesstimate on your 70% run above, but I would be happier estimating on 80% (or even better 83%) for the 10miles in the middle.
Your max looks like 180. You've done 8:45s for 128 (71%).
I am going to reckon on you being able to average 86% in the marathon, which is 155bpm. This gives you another 27 beats on top of the 128.
The conversion from bpm to secs/mile is between 3 and 4. My conversion factor is 3 so for your puposes I'll use 3.
27x3 = 81s.
Marathon pace is 8:45 - 81 = 7:24 pace. This equates to 3:14. Remember this is a huge guess at the moment.
I know you are doing a P&D plan at the moment. Does it include MP runs? What distances?
Brian, been trying to message you today and yesterday but i can't send for some reason and i'm getting pee'd off typing the same message and then it failing so i'll try on here.
I did the Lydd Half as the end part of a P&D 18M with 14M @ PMP on Sunday and pb'd the Half by 11mins .... i paced myself based on your comments above and it worked a treat Started to work a bit harder miles 16-18 but most of that was into the wind and i managed to maintain 7:20's. I could definitely have done a couple more miles.
That's the good, but the slightly worrying part is that my HR reached 168 last 2 miles ( though it didn't feel THAT hard ) .... maybe my max is a fair bit higher than the 181 i think it is !!?? I did notice this morning when i reviewed my garmin stats for last weeks V02 session that i briefly hit 190's on the last 3 reps and peaked at 201 !!!! would that be normal for 6 x 800's or are they spikes ?
Anyway, THANKS for putting the idea in my head because i don't think i'd have tried it otherwise.
Oh, HRav for the 13.1 was 158 !!
Mace, Wow! You killed it. I'm really impressed. And to realize you've got another 20 bpm to work with is priceless.
well done Mace - man of the moment ...how fast can you go!?
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |