Did my hr test and my max is 184. I ran my marathon in 4:05:54 with an average hr of 164. I decided to start hadd with 75% max hr as 70% is virtually walking. I know the min speed is 5km pace + 3 min miles but my hr is very high if I do that.
At 75% hrmax my speed is average 13 min mile. It's embarrassing at that speed but I will stick with it. Does it sound about right to you guys given my stats for the marathon?
Khanivore if you did a marathon in just over 4 hours your 70% rate should be less I would of thought. Im no expert say maybe others could help.
Did a long run of 20 miles today, HR was 10 beats up than normal. Combination of the flu and the heat maybe?
Lots of brilliant running going on - with excellent PBs, especially the double by Dr. Dan junior Khanivore: when did you run your marathon? Just thinking if it was recent your HR will be messed up. Mine is crap for about 6-8 weeks after a marathon.VT: you are on fire at the moment - great running I tend to avoid pain too which is why I love HADD and hate any training plan that makes me do speed work. In most races I give up when the going gets tough and slink home in a rather mediocre time . I seem to get on well with HM and marathons but I'm really shit at 5 and 10ks because they hurt from the word go and I find it impossible to endure the pain that's required to run a good time. I'm firmly stuck around the 45min mark for 10ks (PB 44:49) and 21 for 5ks . Tried a short run today and quad seems to have mended. Did a few strides and everything felt fine. Phew.
Did my marathon on April 21st. Did closer to a 70% run today and the average time was something more like 14:45-15:00 min per mile lol. Felt like I was jogging on the spot but I kept it up for 7 miles and am happy to keep doing this if you lot thing it is doing me good.
there used to be a 3000m fell race but a soldier died in the race and after that it was stopped.
The 1000m race is a shortened version of the same thing, and is in its 41st year. At first, it ran ( if I remember rightly ) the week after the 3000m race.
its the only way mate, I ran 5 miles yesterday at 65% in 45mins.
same run last year 70% in 53 mins, the stats speak for themselves.
Cool i will stick with it. I found a relatively flat country lane where I won't meet too many people. The bad bit is when you find a walker going in the same direction as you
Nice progress, Roy!Vierlaender Volkslauf today: Wet 'n windy but I did surprise myself ... 44:11 - it's a PB . It's also what the calculators predict I would do off my recent marathon time. So yeah, it's not a brilliant time but considering the non-existent build-up I'm well happy.2nd lady including some bling, flowers and best of all: free entry to a 15k night run on June 14 .Ran with a group of 2 girls and 2 boys till about 5k when one girl pushed on (she won in 43:43). Managed to shake the boys (they didn't like that and were trying to stick around) and had to sprint for about 100m to get rid of the other female. Picked up a few more boys that had gone out too hard but the last 2k hurt like hell .Ran naked so no idea about splits. Oh and BTW: I hate 10ks . No pain at all in my quad, thank heavens for that. Now back to proper training, HADD stylee. I've had it with speedy stuff for now and won't be doing any more 10ks soon.
My runs this weekend, and my first two runs at 70% hrmax. Felt like i was running on the spot most of the time lol:
Saturday: 7 miles, average HR around 70% (130bpm), average pace 14:25 min/mileSunday: 8 miles, average HR around 70% (131bpm), average pace 14:49 min/mile
Super slow *blush* - is this a world record for slowest running while hadding?
Well done Chick great time and you got flowers!! Nice mini review as well
Khanivore, was that MHR or avg MHR? I think that folks all seem to place their 'stake' in different parts of the ground? In order for me to get a similar length run at 70% of WHR (I use working heart rate not max) then I need to be up around 75% for a while.
My Max is 188bpm and if I use 70% of MHR it's 132bpm but if I use WHR (MHR-RHR*.7+RHR) then 70% is 147bpm so a big difference in the lower %'s.
I guess we are all different so chose different methods? My 250 miles in 4 months of HADDing have been run at an average (of monthly averages) of 11:45 min miles and 69%. I did do my fastest 5k since starting running again last week in 30:35 at an average of 69%. What was your Marathon time btw?
And your resting changes day to day so very difficult to do working hr.
Khanivore - if this pace is so slow why dont use mcmillian calculator for your marathon and get a 5k time
. Then add 3 mins tomile for it
That was average hr and I calculate a % of max hr. my marathon time is 4:05:54.
Spen71 I did exactly what you suggested but my average hr was 83%. I'll stick to the super slow speeds as long as its doing me good. I hope it is!
Brian - no, not foobtall. Prem had finished by then and non league finishes even earlier. It was my sister in laws birthday so a reasonable excuse
Khanivore - something doesn't seem to add up based on your marathon stats. I can't see how a 4 hour marathoner needs to be starting at 15 min miling.
why? You think my heart rate should be lower at a faster pace?
I agree with Mace something is not right with your Pace per mile and HR.
Ran Snowdon last year in 4.05 same time as you.
All training was between 70%-80%MHR at a pace of 11.00- 8.00 per mile.
Are you sure of your Max Heart Rate?
You need to do a maximum heart rate test
Try couple of miles building up the pace. Then 800m all out, jog for 2 mins and then run as fast as you can for as long as you can.
I have done a heart rate test. I measured my max heart rate to be 184. This is actually pretty close to 220 - my age by coincidence which is 41. I'm pretty sure that is my max heart rate.
Most people find it very difficult to stick with the program without thinking " gee, this slow running is making me slower, I better do some fast running " and then cheating the program.
Work at 75% MHR and see if the HR and Pace improves if it does, move HR down to 73% and then 70%. According to HADD you should see improvements about every 6 weeks.
PS 163bpm is your optimal HR for the marathon, just need to change the pace at that HR.
Hope this helps in some way.
Roy it does help - thanks Banked another 8 miles today. I let the HR sit at around 135-140 for much of the run instead of 130. It was epic slow but I don't mind room much. I've noticed at these speed walking paces I can do more mileage without niggles. At the very least this training will help me up my mileage without getting injured!
Khanivore, the no/less injury bit was probably the main thing that sold me on HADDing and the slower speed helped me to run for an hour rather than a mile or so without a walk break in a couple of weeks. A few months down the line and whilst still slow I'm almost at my 30 min 5k at under 70% - once thats sorted I hope my 10k time (67 mins) will get much closer to sub 60 and all done whilst Marathon Training
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