Andi, I knew of DrDan via RW threads. We both work in Leeds, and have met on the towpath a few times. Good to put a face to a name.
Gym this morning for me. The ache in my glutes has just about gone now. Gettjng used to if so thought I would try and prolong it a bit.
Andi sounds like you're making tremendous improvements! Good for you
Sub60 - welcome to the thread! Once you've tried Hadding, you'll never look back!
Chick - thanks, but I started the year with two marathons early on so it hasn't been too much of a jump in mileage for me. Bloods have unfortunately confirmed my ferritin has dropped again but I've picked up on it much sooner than previously. I think I'm going to scale back the really long runs for a bit to allow for some replenishment of iron.
New plan is to stick to my hour in the mornings, leave out the 80% runs for a while and do no more than 15 miles or so at the weekend. This should allow me to keep training but also allow some recovery for my iron levels. Hopefully, once they recover I'll get some speed back. I feel sometimes like I'll never move off this 10mm mark - something comes along to get in the way! Previously I've abandoned training plans but early indications with Hadd suggest that it could really work for me so I'm going to see this one through!
RR, txs and am hoping for more good things next month but am away for 2 weeks Sounds like catching this Ferritin thing early will help you recover sooner - good luck!
Am sure HADDing will help get you through this and as for moving 'off' 10mm I'd love to get that fast
Brian, sounds like your a bit of a Masochist but guess all runners have a bit of that in them
Took a friend of mine for a walk today, she walks with sticks and the goal was for me to run round Aros Lake 3 times and for her to walk it once (dead on a mile). I finished in 32 minutes (10:38/m @70%HRR) and had time for a fag before she arrived. This route is dead flat (total incline just 143ft) but several different surfaces - tree routes, cobble like bits and crushed stone and I seemed to suffer more than on hillier routes so maybe need to run it more often?
I'm in a bit of a quandary now, LSR this weekend is supposed to be 17 miles however am up at 5am on Sat to get to Glasgow then on to my Parents in the afternoon (250 miles down the M6). A Sunday run will most likely be out as will be visiting my Dad in Hospital (he fell and broke his Pelvis) and then siblings.
Should I do my LSR tomorrow and hope I recover for Saturday or as I built in 3 safety weeks to my training take one of those and miss it out? Oh, and don't shout at me (please) but if I do the LSR I'll finish the month at 140 miles (DOUBLE last Month).
Damn chickadee you were not wrong! Got heart rate to 184 and wasn't sick so im counting that as a successful start.
Roll on 70% runs. My hadding journey begins.....
Well done sub60! The good news is you probably won't need to do that again for a good few years (if at all). I run to my heart rate reserve and used the karvonen method to calculate. It uses your resting HR in the calculation and that's an easy test (you get to lie down for it).
Good luck with your HADDing journey and am sure you'll be reaping it's rewards in just a few months.
Welcome sub60, This works. Last night I did 10 miles at 7:15 min miles (I like to stick to pace and not Heart rate but keep the heart rate in a zone). This started at 84% and went up to 87%. When I started on my HADD journey 10 min miles was close to 75%. This improvement has been in 6 months
A great advert spen out of interest, what HR were your 7:15 min miles at then? (if of course you could run 10 miles at that pace back then)
I don't think I would of been able to run more than a mile at that pace!
An even better advert then and a great improvement I start month 6 of HADDING on Monday but won't be recording multiple 7:15's as my best (single) mile is 7:46
Spen, those are impressive gains! Well done and congrats.
I've been holding my own in the heat wave. 14 last night in the dark and rain; 5 recovery today. I end each run thoroughly soaked. 12 tomorrow and 18 Sunday (with last 10 at MP...should be an interesting test considering it will be hot/humid...will run to HR).
Anyone else sporting a good tan yet? My base is gooood!
Andi, hope your dad recovers quickly. My mum-in-law broke her hip and had it replaced at 92years of age and has recovered fully. Massochism rocks!
Sub60, well done getting the max test done. If you've seen 184, then I would use 186 as your max.
Vt, you must be drinking gallons!!!!!! On the tanning subject: it's round about this time of year when people stop to ask if I've been away. The running doubled up with the cricket coaching and watching sends me a mucky shade alright.
Good 10miler spen.
Sensible advice chickadee.
Another 8.4 miles yesterday at 68%. Still haven't decided on a schedule for mara training. I have 1 more week before my 15week build-up starts. I am swaying towards making it up as i go along
Great stuff, sub60 I like the "build your own" approach, Brian. Best of luck to your dad, Andi. Hope he makes a quick recovery. spen: massive improvement, wow I left my HR strap at work yesterday so not a chance to do a proper 2nd sub LT run. I ran by feel and hope I stayed in the zone. 11 miles with 6.2 (10k) @ 8mm.
forgot to say: VT, I have an exercise clothing shape tan , i. e. vest shape and very brown knees. The rest is rather chalky
Chick - The more we run the more we know if we are in the zone,.
Men have it easier. Shoes, socks (I cry off compression socks due to tanning line complications) and a pair of shorts. End the day, just some glowing white feet at the pool.
My recovery day must have worked because my legs are tingling right now (which is how they usually communicate to me that it's time for a run).
We get so little sun in Leeds, I'm likely to remain chalky... and vit D deficient!13.1M along the canal today (including a stop to chat with Brian along the way) ... came out at a very low 67% maxHR (117 bpm average), and consequently slow at about 10/m. That's my LSR done 2 days early ... a missed run yesterday (kids' sports day duties) meant fresh legs, and coupled with MrsD wanting us to do a car boot sale at the crack of dawn on Sunday (my running slot), it meant that it made sense to get it done today. And as I spent 5 hours in work last Saturday, I didn't feel too guilty about taking an extra long lunch break. Good to get 2+ hours on my feet.
Txs Brian and Chick, he's reported as 'comfortable' though still not sure when he'll be allowed home. He spent his 81st Birthday in Hospital and Mum spent her 78th in the same place when she broke her hip
As for tanning, we had our Summer a few Sunday's ago I have the T-shirt line and darker knees to the rest of my legs and that's about it.
Well done on your runs Dr.Dan and Brian and nice to know you can do a bit of flexi running Dan
Nice run Chick and good to know you don't 'need' the HRM
VTr, nice that your legs tell you when it's run time
Brian, I chose an 18 week plan, added 3 weeks to it (illness/injury) then chose to basically ignore it! apart from the Sat mileage and Sunday LSR.
I know it's only 28th June but it's unlikely I'll be out again this month so, 123 Miles run in 5 minutes under 24 hours! avg pace was 11:37 @69%HRR. Thats a whopping 53 miles further than last month (which was the longest this year) and just 4 secs/miles slower than last month but things improved in the second half so will smash the pace next month am sure even though I'm away for almost 3 weeks.
Goals for July, hmmm, would like to break 100 miles for the Month, 11:10 min miles and sub 70%HRR.
Andi - do you have to make any adjustments to your % of MaxHR when using the Karvonen formula? i.e does 65% using Karvonen = 70% for max HR?
If I take my my stats using Karvonen formula 70% comes out at 145bpm whereas using MaxHR 70% = 127 bpm. I know HADDing works off MaxHR but does this mean that you may be working too hard on your runs (or have you already made that adjustment when you post figures?). 145 bpm using MaxHR for me would be 80%, so if I was using the Karvonen formula I would be training too hard if using HADD.
Does that make sense?
Today I set out on my 18 mile LR with 10 at MP. Took it very easy for first 8, then gradually upped the pace. Was shooting roughly for 7:25 per mile. The first few miles were a bit slow and my HR didn't get up to the 160 (80%) level, but then I got there and stayed there (18th mile is a mystery to me as my watch beeped out a 7:13 so I paused and drank some water then resumed my cool down...but must have not quite hit 18 so it tacked on more time). Was 95% humidity here but not too hot (but still could feel the humidity). The cool things today were that my legs and body didn't feel beat up at all over this high mileage run (whereas last week they did), that I was able to do a 10 mile subLT after an 8 mile warm up, and that my paces were in line for my planned MP (I think I might do better than this come fall though). Glad to have these miles in the bank though...am feeling pleasantly tired right now.
First 70% run tonight. Can see what people mean about it being more shuffling than running. Only 50 minutes which I know doesn't compare and my speed of 12.30/mile kept me at an average of 72% which I was pleased with.
Given my knee issues haven't fully resolved themselves I was wondering if cross training was an acceptable alternative to pounding the pavement/park?
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