Dr Dan - are your sub LT sesions at 80%?
sorry, been absent for a while due to P&D marathon training which is a bit less HADDy. Good to see the usual suspects on here doing well Hi Lisa, if you are still interested in the HADD doc, PM me and I e-mail it to you. Agree what others said - 200 could be a spike. I sometimes get silly readings too.Still trying to mix some HADD into the P&D training by sticking to the 70-75% rule over the GA and long runs and incorporating some 80% stuff into the MLRs. It seems to work . Paces overall have improved loads. Just a shame that winter has come back here with a vengeance affecting my running badly this week. There isn't enough snow to wear Yaktrax but too much to attempt anything slightly faster . My 10k race at the weekend was cancelled into the bargain. Oh well, my calendar is just telling me it's the official beginning of Spring tomorrow . Yeah, right ....
BeDe wrote (see)
Dr Dan - are your sub LT sesions at 80%?
My target HR comes out at between 81-82%, although I usually run to pace for the first 2-3 miles and let the HR build up ... once I'm used to it, the final pace is usually around my "McMillan MP" based on what the calculator tells me I can run a marathon at (based on recent race times).
Nice Hadd-P&D merging there Chick. No snow in Leeds!
Lucky you, Dr. Dan P&D 13 miler with 10@ 80% d&d this morning. Very happy to manage 7:53 mm over the LT bit (@ 79% of max). My best sub LT run so far . Should move up to 83% now methinks ... but it's hard with all those extra layers to keep warm and trying to avoid the ice. Today was a bit hairy too in a few spots.
Nice sub-LT session Chick!
Brian ... tasty! How did you do that session? Making use of the very handy 1/4 mile markers on the canal I'm guessing ... but what pace and how long were the rests?
3rd double commute day on the trot ... and after 13.2M on Sunday, the legs are telling me that's enough! Will cycle on Thursday, do a gentle 5ish in Friday and rest Saturday. And run like the wind on Sunday!
Thanks Dr Dan & Brian,
I'm getting closer in my understanding... but I'm afraid I'm still asking questions! Dr. Dan... this really surprises me. Maybe I'm misinterpretting it... I think you're saying that I can build up my aerobic system with hadd (mitochondrials in the slow twitch etc)... on (say) 3-4 days a week... but if, on two other days, I do high intensity work, so that the muscles are swimming in lactates, this causes a reversal of the mitochondrial efficiency improvements.
And you're saying that during the season, an 800m runner exhausts their base fitness. Is this because a summer of lactate has eaten away at all the slow-twitch fibre mitochondrials... or is it solely down to too little time training in the aerobic zone?
Ultimately, I'll follow the ethos that enjoyment is key. Any improvements I achieve might improve my race finishing postion from 200th place to 175th... so not likely to get a mention on Sky Sports News.. but I'm interested scientifically (despite my simplifications), and naturally feel that I might as well use knowledge to maximise the value of training.
RW ... yes, I believe that the view is that the acidosis associated with lactate build up works against aerobic development. I remember Moraghan saying he couldn't even lift a pen without generating lactic acid by the end of his 800m season. Now, for a sporadic 5K-marathon hacker like me, I don't do nearly enough high-intensity stuff to worry too much about degrading aerobic base. But, technically, base phase shouldn't contain anything that generates lactate acid (so strides are okay, or short (5-8s) hill sprints).
Brian. wrote (see)
Chick, great stuff on the 80% improvements. Not so sure I would move up yet though. Are you doing mp runs as part of p&d and if so whats target mp? I did 10x1/4mile yesterday. Unwise though as my foot is sore today.
target MP is 7:48ish (aiming for sub 3:25), so I got pretty close. Wondering if 83% would be target MP (I think it might)
NN: This whole training malarkey is very confusing. Perhaps it's not too clever mixing 2 different training plans But I like the HADD approach - I think it's really working for me. When I did P&D on its own I was simply running too fast. I feel a lot more in control with HADD.
I've been absent for a while due to work stuff and some travel. I took yet another trip...this time to Santa Monica with my wife (she had a meeting so for once I got to tag along). I found a 10 mile bike path along some of the most beautiful beaches I've seen. Logged 50 miles in 5 days and had a couple of holy shit moments. My fitness is slamming into me right now since getting some better rest and more consistent weeks put in.
Picked up a copy of P&D on the trip and read it through. I'm thinking this might be a good, structured plan to follow for a fall marathon (keep hadding with 1 80% run per week until then). I'm torn though as the 55 mile plan doesn't sound quite enough while the 70 mile may be too much. Might have to walk between the 2.
And I finally went in for a colonoscopy (remember I had been passing blood around christmas...happened at the conclusion of a 70 mile week after a long run). Well, all was completely normal and the doc said it was likely ischemia to the colon. Apparently he's seen this pretty commonly among distance runners. I'm relieved that all is well down there and also to know it's probably not a big deal if happens every once and a while. He said if it happened with high frequency I'd have to cut my miles.
Good news VT!
VT - relief!!
Lost mojo at the moment - training has dropped right off (was only 25 - 30m per week anyway). V.Busy at present and lifestyle not conducive to getting some miles in.
Will have to start getting some discipline back - does anyone else feel the same after a race??
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