Good to see the thread still powering on and some new Hadders!
I'm back into some gentle running after my cold-induced layoff. The cold ended-up on my chest which extended the break to just over 3 weeks.
A couple of easy runs this week have given me a bit of encouragement. Easy running still feel nice and easy...its just that the heart rate at which I am doing them is a fair bit above where I had got to pre-cold.
So, nowhere near back to square one but some ground to make-up.
I've kinda missed squeezing my tube over the last few weeks
Sneglen, thats a very good question. And I guess you may get different answers from different Hadders. I use HRav when running at the top end 80%+, and try and stick to max at the bottom end. So when I do 70mins at 80%, I ensure the average is 149-152 therefore rigidly sticking to 80% HRav. But when I womble, I tend to average lower than the 70%. Eg. today was a hilly road recovery run and I averaged 123 (66%), whereby most of the run would've been at about 130.
Sneglen - you're making good progress. Good idea to set the alarm on your watch as if you let your HR go too much higher than target HR you lose more time/pace on your run than if you reined it in earlier before HR gets too high.
Spenda - I wouldn't call North Dorset hilly, to me it is undulating but with no significant hills, certainly nothing of Discovery type. Beautiful course, quiet country roads, one of my favourite marathons.
Lamb chop - glad you're better and back training now.
Thanks Shades. I'm looking forward to getting back into the swing of things
I suppose my strategy with HR is slightly different because my reasons for HADD'ing aren't entirely orthodox. The main reason for me to keep the pace easy is not so much to develop the aerobic system as such, more a case of applying an objective limit to pace in general to ease my legs/muscles/joints back into running after injury. So today, for example, I was quite happy to let my HR drift over 140 going up a steady hill, because the pace had dropped off anyway and I felt that the legs were working comfortably even if the heart and lungs were being very more slightly stretched.
Converseley when I'm running downhill, rather than take advantage of the drop-off in HR by opening up the stride and increasing pace, I'm being careful to keep the stride easy to avoid putting too much stress on the legs, and this is possibly one of the reasons why my average HR is still quite low, cos it really does drop off even on a gentle downhill.
Back into double figures - 10 miles this morning, HR 137/68%max, 7:48/m. Comfy.
Cracking stats Phil. You won't be long before your in pb shape again!!! Was that a flat road run?
Brian - I've been advised to stick to flat, even surfaces as much as possible whilst I'm building back up. The only notable slope was the hill going up the middle of Greenwich Park but the rest of the run was mainly flat, mainly on tarmac. (I head for the grass if it's not looking too lumpy.)
Clearly my heart and lungs are in good nick at the moment. What I'm finding is that there are certain muscles in the legs which, unsurprisingly, aren't reached by cycling or anything that I do in the gym, but are being woken up again by running. So I'm getting back from the run feeling fresh as a daisy but later on in the day or the next morning I've got (fairly gentle) DOMS in the lower calves and a little less in the quads. So it's a nice feeling that the legs get more running shaped again.
Thanks Brian gentlee it is for the time being
I was due to have done my second mini-test by now but I think I'll defer to early Jan and focus on getting back up to speed (albeit a low speed)
Johnny look at the positives.... Running 13 mile training runs... HR up.... And feeling much fitter.....
Untill you actually test yourself in a race, or a course you've done in the past, then reserve judgement... I've only been doing had six weeks, and have run three races during that time and have seen massive improvements, nothing in my initial speed, but in the stamia aspect.....
I've read a lot of HADD stuff on various forums, and found this link below interesting. put together by one of John HADD Walsh's pupil's, written a few months ago after he died....
Always look at the positives Johnny......
You sound like you should be managing an England sporting team Bluenose "we've got to focus on the positives"
I'm very glad you started this thread JB. The main benefit for me has been that I've been able to increase weekly milage way beyond my previous threshold. Sounds like you may also have benefitted in this regard.
I kind of understand where you're coming from with the test results though. If I do mini test 2 and come out as equivalent or worse I will be pretty bummed...but not for long.
Maybe regroup and plough on for another test cycle? Would be a pity to pack it in now and then wonder if you stopped prior to turning a corner.
Good luck either way
JB, Sorry to hear that. I am surprised, but as you probably know there are a few factors that canaffect you HR. Have you analysed these? Could it be a one-off?
If not, then it obviously is not working the way it should for you. I would try another 6 weeks anyway because, as you say, you are feeling better and fitter. And I guess you have enjoyed the training which is the bottom line of course.
JB - I'm so sorry that the hard training you've done wasn't reflected in your Hadd test. But maybe your higher than normal HR before the start is partly responsible.
I'm sure the training you've done will pay off when you race your marathon. Don't forget to let us know how you get on
Forgot to say - Bluenose, thanks for the link. Really enjoyed the read. It expands on the Hadd document, and reiterates the principles in a more easier-to-read explanation. Some interesting questions too. I had realised that it was very similar to Lydiard in many ways, with a few tweaks, but more importantly (especially to the inexperienced runner) less emphasis on mileage. It seems that Hadd, although very conscious of the mitochondrial development over time, did not advocate high mileage. It seems he was a listen-to-your-body person, and there was no shame in missing a session or 2 if tired.
Hoping to step up my base training now, hoping to add a weekly 80% session. Have a social meeting up at the track next Thursday too. Planning on doing a few "easy" 400s (target marathon pace of course!)
Brian... Glad you found the link useful.... Like i said earlier, I've read a lot of stuff on HADD training (am not anal, just like to confirm the benefits before committing to something), and the impression I got was John HADD seemed a bit pissed off in the way his training seemed to be mis-understood...
Most of us realise that the "HADD Approch Doc" with Joe and all that, is just about base training, but sometime's the confusion is, because of the high mileage (didn't Joe operate around 80. 100+ per week), that its some sort of marathon training... The reason for this according to John HADD, is when moving onto HADD 11(a) (5k to HM training) or HADD 11(b) (marathon training), that these programme's are so severe, that without the proper base training the body wouldn't coup......
Good luck with the move up to 80% session's..... Would like to get another race in before end of year, but don't think its going to happen... So will have to be content with the 75min @ 130HR sessions.....
Only been able to manage 50mins on each of my last 2 runs, work getting in the way which is wrong on far too many levels. Did the same route on each, yesterday and today, pretty much trail all the way. Yesterday, a bit damp underfoot and no problem, today was like running through a river as the gales and heavy rain the UK had recently has hit the Fatherland. I must say though, felt like a kid splashing through the water, great fun.
Otherwise, training is going well and looking forward to the xmas break so I can get plenty more running in. I'm sure the OH won't mind.
Excellent link bluenose gives the hadd training programme in a more clear way . Patience is the game with hadd , as it says can take any were from 3- 5 months for a good dose of hadd depending on experience. I have been doing hadd now for 7 weeks and have seen a vast improvement on my times at an average heart rate of 140 they are 1min a mile quicker now from when i first started, and i feel alot stronger and able to run alot further . But at the beginning it hurt to run slow and everything ached , but now no pain and i feel i could go again after every run .
I am going to continue with hadd for as long as possible to get a good base so when i start another dose of hadd it wont take as long to build up to a good aerobic state.
Fellow hadders patience seems to be the key keep it going and enjoy.
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