HADD training plan

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08/06/2013 at 11:34

Thanks Dan.   As I am in ultra training ive just done 20 miles on very tired legs.   Phew it was hard work.

08/06/2013 at 12:00

hardcore!

08/06/2013 at 12:04

I prefer the ultras.   And back to backs are the way I trains.

08/06/2013 at 12:04

Spen cracking subLT yesterday, then 20 miles this morning !

Club run of 6.5m for me this morning - kept a lid on it at 75% for 4m, then came a 1m hill and the HR spiked badly.  Happy overall with average 74%, and very pleased with the average 8:12mm.

08/06/2013 at 12:13

What sort of drift is it normal to expect over a 20 mile run?

I started at 125 (65% max) and ended at 138 (72.5% max).   It did get a lot warmer mind

08/06/2013 at 21:18

Dr. Dan, nice information. I think it's important to realize that most of us aren't Joe, so to speak. Being realistic is important.

Yesterday was an aerobic 10 miler. It felt fast to me, but the effort was moderate and totally in control. 7:44 m/m with HR ave of 74% (148).

Today no running...bunch of strength work.

Heel still holding steady...time will tell.

08/06/2013 at 22:28

Dan I do agree with you about 50mpw being a lot of mileage. However not all 50mpw's are equal. 50mpw at a slow comfortable pace is definitely less strenuous than 50mpw at a faster pace right? My plan is to get to higher volume at a slower pace. However, I am keeping a close eye on niggles and will back right off at the first sign of something new.

08/06/2013 at 23:47

WOW I have a few days off to move home and the thread has gained pages!

Had a quick scan through and well done to everybody on their times and recovery

I've moved into a 1st floor flat and for the first time in 15 years have stairs (15 steps). Moving in was a pain on tuesday and by Wednesday my calves were on fire and only eased a bit yesterday so no running since Monday.

Today I went out for 7 miles at max 70% of HRR and realised I don't ike heat and my stamina sucks. Splits were 11:01 (50%),12:15 (66%), 11:44 (67%), 12:10 (70%), 13:09 (70%), 12:48 (69%) & 14:13 (70%). Giving 12:28 & 66% of HRR

The course undulates a fair bit with a total incline of 794 feet and toward the end I just had to see a hill and my HHR went over 70%, even downhill at a slowish pace it would go over as well. I think tomorrows 14 mile LSR may end up as a walk

 

09/06/2013 at 14:06

Spen ... at drift seems fine to me over such a long run.

Nice slow'un Andy.

Khani ... 50mpw at slow pace won't do you any harm if you build ggradually.

First LSR since the 8 week injury break ... 9 hilly miles at 68% maxHR, 10/m. Felt easy (thankfully, given the pace).

09/06/2013 at 17:02

10mm on the hills is not bad, Dr. Dan

HADD definitely helps to sustain high mileage weeks injury-free. I tend to pick up a lot more niggles when I switch to P&D. One day I should experiment and marathon train just with HADD

spen71 wrote (see)

What sort of drift is it normal to expect over a 20 mile run?

I started at 125 (65% max) and ended at 138 (72.5% max).   It did get a lot warmer mind


Sounds pretty similar to my long runs. Especially when it gets warmer as the run progresses.

Gentle bike ride today and no running planned. Did a double yesterday. 6 miles in the morning @ 70% (legs were trashed from Friday's bike commute and strength training ) and then our annual fundraiser with the guys from work. A 2.5 mile course with some 'urban' obstacles thrown in (foot bridges, stairs and a building site full of sand ). It's not timed but I held on to the fast boys

10/06/2013 at 01:19

Dr Dan, the first time I can do 9 hilly miles at 68% and 10/m I'll be a happy fella so well done for your return

Chick, well done on the double and ride

Todays 14 miler turned into a walk as at about 5 miles I got a sharp pain in my right calf and couldn't shift it It wasn't all bad as 14 miles on my feet is a first for me since my teens (4 decades ago now) and was walking amongst 100+ cyclists doing the Mull 45 mile race. Ended up with a 3:18! and just 62%.

Fresh start tomorrow if the Calf is better and going to try and up my miles/week at a nice 70%.

10/06/2013 at 09:53

Chick ... well done on the "alternative" training!

Andi - take care of that calf!

Watched my son complete his first sprint triathlon yesterday ... I'd planned to race him there but canned that idea when the PF struck. It has given me some motivation to do one later in the summer though. Meanwhile ... plan today is another 5.5M at lunchtime (on top of my 10M of bike commuting). Got halfway to work today and realised I hadn't put on my helmet ... but since I'd alread descended the big hill, I decided to risk it. #ImNotaRealCyclist

 

Edited: 10/06/2013 at 09:54
10/06/2013 at 11:15

Great to seesome solid HADD from everyone

Dan - know the feeling .... my favourite trick is getting half way down the road before realising i've only got boxers on . Good job i run before most of the street are out of bed

Andy - sounds like plenty of stretching needed on that calf

Spen - nice subLT. I'd say 13 beats at consistent pace over 20M is pretty good going. I managed about 6 beats over my 15miler yesterday which i was happy with as i only just nudged above 70% at the end but another 5M would see that climb i'm sure. It was bloody cold down our way though so i had that in my favour as well.

Quite a happy HADDING week for me ...

Total 52M @ 70% @ 8:27 which was made up of

3M @ 85% @ 6:04   ( 6 * 800 intervals )

6.5M @ 81% @ 7:14  ( Sub LT )

42.5M @ 67% @ 8:48 ( HADD )

Edited: 10/06/2013 at 11:18
10/06/2013 at 14:31

nice work, mace

mace wrote (see)

Dan - know the feeling .... my favourite trick is getting half way down the road before realising i've only got boxers on . Good job i run before most of the street are out of bed

PML ...   I rode into work last week and forgot to pack office shoes  

10/06/2013 at 15:20

I leave shoes at work!

So, having found my HRM yesterday for the LSR (I had not been using it in all the cold weather) I brought it to work and used it the 5.5M lunchtime run ... came out as 8:53/m for 70% maxHR ... felt stiff to start but loosened up nicely and was tempted to go further. But then I thought "foot" and that stopped me indulging. Resting HR was 48 before I set out ... have been down to 44 before but nevertheless I'm happy with progress.

10/06/2013 at 15:38

Afternoon all. 

DD and Andi take care

Starting to feel like I'm getting back into the groove here.  Last week I managed to get the mileage up to 57m, av.HR 71%, av. pace 8:49 (1 x subLT, 1 x 200/200 fartlek, the rest all easy)....63m planned this week.

10/06/2013 at 15:48

The hr will increase quicker than normal in warmer weather owing to heat dissipation. 

 

This is the heart working harder to maintain a constant body temperature. Think of it as having to turn up the air conditioning. Somebody has to pay. 

 

 

It is a similar situation to treadmill running. 

 

 

Week 2 of my 6week base phase - 60.5 miles 8.22 hours @ 70.2%

10/06/2013 at 16:25

Teknic & Brian ... nice 70% mileage!

10/06/2013 at 19:30

Not as bad as you guys for forgetting things but did jump in the shower today with my calf support thing on today

Brian, your right about the heat and HR though means we should all be flying in the Winter

Well done to all for some great figures! I've decided to (almost) ignore my Mara Plan and stick with 70% runs with the odd 80% thrown in and increase my (rather poor) weekly mileage.

4.25 miles today averaging 68%HRR and 11:18 min miles (2 secs/mile faster than Mara Pace).

Thanks for the tips about stretching - I rarely do it but did plenty today and for the first time I can remember since my back op could actually touch my toes whilst sitting on the floor!

Oh, does everybody include their 'warm up' distance in their stats? I normally hit 70%HRR at the 1 mile point and 50-55% HRR so that sort of lowers my runs avg.

10/06/2013 at 21:05

Dr. Dan, nice restraint! I too listened to the little voice. After Friday's run, I abandoned Saturday's 5M recovery and Sunday's 16 M (w/8 at 80%). Today was off anyway. Just did strength training and let my heel heal. My gut said that the Sunday run would have blown my heel up. Anyway, got all kinds of weird aches/pains in my legs and feet yesterday/today (amazing what our bodies say to us when we actually walk away from the running for more than a day), but the good news is the heel feels a lot better. PT today and they worked it loose. Tomorrow I'm back on the plan. Hopefully all will be well.

Random topic: I'm tempted to adopt a racing shoe for the marathon, but am not sure whether this will spell doom for me. I use Kayano18s right now (about 11.6 oz). If I went to the DS trainer, it would save me several ounces (they are 9.1 oz). The safe play would be to leave well enough alone. But I wonder how much time I could shave off if I were to build up to being able to run in the trainers. I don't think I would want to go any more minimal though. Thoughts? 

Edited: 10/06/2013 at 21:06
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