Rat, suck it up.....
Brian, once again, excellent advice: I really appreciate it. Subscribing to this site is just like having your own personal trainer!
Traditionally, my ability to recover is pretty good, but then I haven't really ventured into these sorts of distances before. So, I might well go for your 4/4/5 plan - after all, the full marathon is the goal and it would be a shame to go off half-cocked.
I have printed off your post and added it to my growing portfolio of guidance on how to train over the next 4 months - I -particularly look forward digging it out in March next year and reminding myself about 'throwing it all on the for the last 3 miles!'.
Brian - I am still reeling from the suck it up comment !!
But - I have to agree with you fully - these threads are great if you are able to use them, and not let them overwhelm you. My three most important bits of advice would be:
(a) Ditto Brian above - Listen to your body
(b) Do not leave your best work on the training track. So many of us are competitive soles - and the temptation if you did your 8 mile run in 64 mins on monday to try and do it in 62 mins on the weds, then to get it to 60 the next week etc etc - Training faster and faster, and harder and harder only leads to one place - The injury bench. The big change for me came when I eventually (after a couple of injury ravaged campaigns) realised the aim of most training sessions should not be to run at 110%, instead do it at 70-80% so that you can adequately recover for the next one. Please note I am not talking abour heart rate!!!!
(c) Run slower
HADD(-inspired) recovery plan, day 1!
Dusted off the Garmin and set out aiming for 135-140bpm, and did pretty well generally, straying to a max of 144 on a slight uphill. Finished the run feeling like I could go round again, which I guess is half the idea, but a very satisfying feeling considering I've run about 20 miles all year. 5.02miles, 7:59/m, aveHR 136 = 68% max.
Too early to say how the hip feels about it so I'm not getting too excited but hopefully I'm on the right track now.
Phil, Whheeeeeaaaeeeyyyyy! Off and running...... Hope you have little or no reaction.
Rat, Absolutely agree with your points. Point b) is what Hadd is all about.
Laureate - as you recover well I would race the half marathon, but not a decision to make now. You need to see how you are nearer the time.
PhilPub - great news, hope the hip is OK.
Did a Max HR at lunch today. OMG it hurt . A couple of 800m with 2min recovery after a 2 mile warmup and a 1.5 mile warm down/crawl back to the changing rooms. Max showed at 178bpm, which is 2 down from where I thought it was but at least I know a number based on a good reading and not from a poor connection/guess work and recalculated 70% is now 138bpm.
One thing is for sure though, I won't be rushing to do another one. Did I mention that it hurt?
Great run today (Hadd #2...):
- 75 mins (which felt like a stroll around the shops)
- 6.47 miles
- 131bpm (fractionally over 70%)
- 11:36 min/mi (down a minute on Hadd #1...)
...what a difference a day makes - must have been the farewell pizza party (with mineral water ) that I went to at lunch time!
I approve of this 'run slower' lark: for the sake of taking 25% longer over the same distance that I did at pace on Monday (in my pre-HADD days.. ahem) , I feel like I have not been out and run it at all
Shades - thanks for the comment re racing the HM; I will indeed see how I feel at the time. Much will depend on how well I cope with the LSRs when I start piling on the miles. I suspect I'll feel like the Rat!
Anyway, enough for now. I promise not to bore you all with my results every day, but just felt that today was notable enough to deserve a mention.
SRM - well thankfully it's done now, so no need to repeat the test. If you didn't throw up at the end you can add on a couple of beats to round it up to 180.
Laureate - glad you're loving the Hadd training!
Progress report ;
My last 2 runs, yesterday was 70 mins with an average heart rate of 139 , which equated to 1min and 10 secs quicker per mile than the same run last week, and that was at an average heart rate of 147 .
And my second run today was 45 mins with an average heart rate of 140 with the same minute per mile time as above , and on the same route 2 weeks ago that was at an average heart rate of 150 .
Almost into my 5th week of hadd training and more than happy with the progression i am making.
Just a quick question guys , i notice in the hadd report that joe ran at different heart rates but all at aerobic pace is this something that i can do ? I do 2 long runs a week at a low heart rate could i introduce some slightly quicker heart rate runs , but staying aerobic ? but i wouldnt be starting them until after xmas .
patience seems to be the key.
Shades - No vomitting, just a chest that felt as though Alien was about to punch its way out. What I appreciate most from the run itself was that I now know what 178-180bpm feels like and when the HRM is giving similar numbers in the future I can now shrug it off. In the past it's been "I don't think I'm working at that level" but the little voice inside urges a bit of caution.
Good to see everyone doing well.
curt - great progress. I'll start doing 2 ILTHR runs a week once I get to 10 miles @ 70%MHR with no cardiac drift
sneglen - well done, be patient
Oh yes, cardiac drift. I should probably set up my Garmin to take mile splits so that I can keep an eye on this as the runs get longer.
Muscles are funny things aren't they. There's me thinking that all the cycling will make my quads proportionally stronger, yet that's precisely where the DOMS has struck following yesterday's return to running. (But in a pleasantly achy, must-be-doing-me-good sort of way.) I guess they're put under different stress when running though. Big long bike ride tomorrow, next run Sunday.
 ...today being a "rest day" - just the 8 miles walking round trip to work and back!
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