Andi - just a tadd flatter than Mull
After a sensible and sucessful March, I'm afraid April has gone completely pear-shaped. A run on 1st April left me with some heel pain ... thought I'd bruised it or something. The following Saturday I did a 5K ... some initial heel pain but then my foot went into spasm. Plantar fasciitus - struggling with walking, so expect that running will be some way off. Bradford 10K in 2 weeks and Leeds HM in May have both been ditched .... think I will have to concentrate of swimming and running and then do some triathlons in the summer when the foot starts to allow.
Dr Dan - had you increased your weekly mileage? Changed shoes? Anything that may have sparked it off?
I only ask because in December last year I changed shoes and had heel pain (still have remnants of it if I do a long(ish) run. Ditched the shoes, went back to same original style and it improved. Brian posted some exercises for stretching the foot around about then - might be worth trawling through.
Mileage has been sensible ... I did change my shoes, but nothing drastic.
Well done Spen good pacing.
Worcester half this Sunday and to be honest feel apprehensive, three and half months of only HADDing. Few days rest then parkrun at 75% .
Spen, well done!
Dr. Dan, that is terrible news. Sorry to hear it. I can totally feel your disappointment. Nothing worse than the major injury. Damn. Very best of luck on the recovery.
Just an update that I'm still plugging along. My HR has fully downshifted. All my easy runs for the past few weeks have been at about an 8:30 pace with HR in the upper 130s (which is about 67% max for me). Normally my easy efforts are in the mid/upper 140s. A good test was an 18 miler monday...Ave HR was 139...pace and HR steady the whole way. The other telling data is that I'm getting these low HR averages in the afternoons (normally I'm about 5 bpm higher in the afternoon vs early morning). Now that my base is finally here I keep telling myself not to burn the cake.
My Garmin has decided to really play up when using the HR monitor. Reads either high or low!
Spen - welcome to the club! I tried wearing mine on the back the other night - slightly better but reading was too low. Shifted it a little to one side and almost got normal readings. A lot of messing around. Just out of interest how long have you had it? I've had mine around 18 mths and it started playing up after 14 mths. Perhaps they just don't last long. Here is a link to the Ant+ directory which shows compatible monitors for Garmin products.
I managed to find a couple of UK sites that have products - here is one I might try but at £30 I don't expect much;
VTrunner - how long you been HADDing? I'm not planning on any more races this year just want to continue building. Another question - has your MaxHR changed over time - I haven't tested mine for a while as my HR monitor is playing up.
Well done to all my fellow Hadders and sorry for the injury strcken peeps
Very little running this week asit took 2 full days to get over to France. BeDe, I'm staying halway up a valley and the hills actually put my Mull hills to shame! Found a couple of nice spots to run along the banks of the Rhone (Mont blanc is about 10 miles away). Jeez, flat is boring and was just about pulling my hair out on today's 11 mile jog. I did suffer in the last 4 miles as I'd eaten/drunk too much the night before and didn't get to bed until 04:30am and was severly dehydrated so took several walk breaks. AHR was just 64% but did 12:10 min miles rather than the 12 I was after (first 5.5 miles averaged 11:42 min miles btw).
That's a great question. I just looked it up. I started Hadding in January 2012. Lost July, August, September that year to injury and restarted in October. So minus 3 months lost to injury in the middle, I've been hadding about 13 months. For some reason in my mind I thought it was much longer.
Last time I checked my max was in Dec of 2011. Not sure if it's fallen or not, but I hit 199 at the end of a 7 or 8 mile run (on a hill going full out). So it was probably higher than that considering the distance I had already put in. I think the week before that I hit 196 on an elliptical machine at a hotel (the lady next to me thought I was on speed or something).
If I can just stay healthy it will be interestign to see where things go from here.
BTW, my run yesterday was interesting. When I started out it was 30 F and misting a bit. during the 3rd mile a huge wind hit and the sky opened up. I had pants/longsleeves on and they, plus my shoes, were completely soaked in about 10 seconds. Then it hailed/rained for about 2 more of my miles (wind/hail/rain directly into my face). I was lucky I had my sunglasses or else I couldn't have kept going without getting my eyes pelted.
VTrunner, I love the runs with multiple weather conditions as it makes thing more interesting - not least the choice of running attire
Am sure I read that whilst your resting HR will usually come down as you get fitter that your MAX will rarely change more than a beat or two?
Just a mile run in the Bikila FF's after wearing them all day for a trip to the Jura mountains and a nice lunch overlooking Lake Vouglans. Garmin went a bit weird and gave 20,264.6MPH as my fastet speed!
Had a very nice 80% run today. Stats below. I felt very comfortable; got into a really relaxed rhythm by the 4th mile and just settled in. Breathing and body movements felt under control and natural. In short, this didn't hurt. It felt great.
My goal is to run a 3:15 marathon this fall to qualify for Boston. I would have to average ~7:25 to do it. Not sure if that's possible, but runs like today give me hope. By October, perhaps my 83 to 85% runs will be comfy and under 7 m/m. If so, I could race the marathon conservatively by running near 7:25 for the first half without emptying the tank and then go for it in the second half. Good to have goals though...this one keeps me motivated. If not this year, hopefully I can nab it within 2 years.
VT - great stats. I think Brian will agree that you are well on your way to getting the qualifying time. I guess your av HR for a marathon will be about 83% - 85%?
If you are putting in 7:06 (average pace) now for an average of 80% over 10 miles then it certainly looks possible. We always seem to push that little extra in races.
This just shows what can be done in 13mths - I know that sounds a long time but the leaps you made I bet were tremendous. Without trawling through the whole thread what were your 75% stats when you first started and what are they now?
Very nice VT. Out of interest, I was once managing 7:15/m at 81% but was never in shape for 3:15 as the rest to the training never really came together (long runs and long runs with MP race pace, etc). I'd stick with 80% and see where that pace goes to, and then build to 82-83%.
Foot is feeling better - walking without a pronounced limp now but soem way off running again ... I did cycle to work today without any pedal pain, so at least I can start to get some bike mileage in.
Hi all ,
Well yesterday I think I found a limiting factor to just training HADD prior to a race.
Unable to change pace when you are at or near your training max, ie never went over 85% in training struggled to go over 88% in the race, it just would not go over 140 even at the final 200m sprint.
Within the first mile got HR upto 136/7/8 and it stayed like that right throughout the run till mile 11 when it went to 140, I am sure thats a good sign, even though it was a bit weird.
Thanks for all the suggestions. I do plan to stick at the 80% level for a while. I have only done a few of these now so I think I have a lot more to get out of them.Even if the pace doesn't drop much more, I do want to get more comfortable at that effort/pace. I don't think I'd entertain upping effort until late summer. As for the long run, that is indeed what I have been starting to work on. Most of the past few months my long run was in the 12-13 mile range. But I have recently been going 15-18. My feet/legs are slowly adjusting to the longer period on my feet. So moving forward my staples will be an ~2 to 2.5 hr long run and the 80% run (all the other runs will be sub70% efforts). I may try to get some striders in on the easy runs. Last year, Brian helped me come up with a HADD marathon training plan (long run + 2 80% runs). I bought the P&D book and read through. Perhaps I should tackle one of those plans come summer? The 55 mile plan might not quite be enough while the 70 may be too much. Perhaps something in the middle. Thoughts?
BeDe, it's hard to say what my 75% pace was at the start of HADDING as I didn't have a garmin watch until a few months in. However, I can say that at the peak of my training for my fist marathon (following a Higdon plan) I ran a 10 mile course nearly all out and averaged 7:13 m/m...I was literally gassed after it vs the really comfortable effort recently. The other big difference is that most all of my running is comfortable...I'm not tired or hurting. Kind of like going for long walks.
Dr. Dan, I hear what you are saying about doing the 80% run at a certain pace but not having the chops to come close to that over 26.2. I certainly would struggle to try and run a 7:30 pace that far now. I think I could do 7:50 or 8:00 (the latter is what I did manage pre-hadd). Hopefuly the next 6 months are enough to change that reality. Also, glad to hear your foot is better. I'll keep sending good Karma your way.
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