JB, Thats good news. Try to stick at the lower intensity (this is where the big initial aerobic gains are to be hadd) even though you think yo may be going too slow. Remember, miles and pace are incidental. The key factors in this type of training are time and HR.
Do you do do all your running on a lunchtime from work? I ask because this type of plan will draw much more improvement if you can build up to 70mins.
You've read the Hadd document so you will be aware of the toothpaste analogy which I think sums it up perfectly. You are squeezing right at the bottom of the tube at the moment. Get right into the bottom corners and make sure you don't leave any toothpaste behind.
It's so easy to worry about the races you have coming up. Obviously you will be running at a much higher intensity than you have trained at for a while. But surprisingly you will be amazed at how comfy you feel. It may take a little while longer than normal to get the legs going, but you will be able to achieve reasonable results despite the lack of speed. Plus you will generally feel better than normal following the race, maybe even to feeling able to keep going after the finish.
Remember - forget about miles and mileage. Think about time and HR. I generally used to run outandback courses, as this made it easier to achieve the required time. Also, take a split when you turn, and then try and keep at the same HR. There will inevitably be cardiac drift, but this type of training will eventually cut that to a minimum.
Dr Dan, yes you are local to us. I'm in eccleshill. JB works at Morrisons HQ on Gain Lane. I know JB from when he used to work in Leeds Centre and we ran together on the canal at lunchtimes. The routes JB takes from work takes in early parts of Leg-4 of the Leeds Country Way. Small world.
What is your focus, and how is the training going?
Small world indeed ... I work in central Leeds and often use the canal at lunchtimes. During the recent Hadd phase, I've tended to do all my easy runs on the canal and my ILTHR sessions as laps of Hyde Park (I like having the lap repeats for monitoring drift).
I've just run the Chester marathon, so have had this week off and now hope to spend the next 5 weeks getting some quality work in for the Abbey Dash. After that it will be back to Hadd ... probably aiming for Brass Monkey, Snake Lane, Bradford 10K, Manchester marathon, Leeds HM for 2011 (although not entered any of these yet).
Theres a few of us meet at the bridge on Whitehall Road at 12:20. Sometimes run the golf courses, most of the time just do flat outnbacks. Will probably have seen you a few times.
How did you do at Chester? I heard it was windy.
I'm doing Abingdon the day after tomorrow (Gulp!!!)
Oh btw, Snake Lane entry form is out. I wouldn't hang about if I were you, it fills up quickly. It's also been rumoured that Brass Monkey is opening this weekend, but not sure.
Cheers for the heads-up. Yes, we will have certainly passed on the canal - I've spent most lunchtimes on there over the past few months!
Chester was okay ... windy but not too disruptive - I pushed a little too hard between 14 and 20M and paid the price in the last 5-10K. Ended up with 3:32 ... I think 3:25 was possible on the day but I learned a lot (it was my first proper marathon attempt).
Good luck with Abingdon!
Cheers DD, recover well...
An interesting approach for sure...I have a question
Does this approach need to be "all or nothing" in its application to achieve the increased lactate threshold benefit?
Take a hypothetical runner (or maybe an actual one like me) that is probably doing all of his training in HR zones above those advocated by Hadd's approach. This runner is running 4-5 times a week and following a diet of weekly:
Would the improved LT benefits still apply if the 2-3 other runs (third bullet) were turned into aerobic pace runs...albeit with improvement at a slower rate?
Or does this approach need to be adopted wholesale in order to achieve any (or most) of the benefit?
From taking a quick look at the Hadd 25 pager I understand that this is intended as an annual phase rather than a year round prescription. I'm just wondering whether I need to take a knife to the current routine.
Thanks again Brian
I'm going to give this a go!
Maximum bottom squeezage for 6 weeks and take it from there
I can't guarantee results, but it worked for me.
I've just done my second best marathon time at the age of 50.
Cheers Phil, I am equal 40th according to PO10.
If I can remain in the top 50 for 2011 I will be happy.
How is your comeback doing?
Will try to post a weekly update on progress.
My HRmax seems to be a bit all over the place with a couple of silly looking (200+) spikes in my last couple of races. 185 seems to be the highest "non-outlier" value I have so I'll go with this for the time being. I'm 42 so this figure feels more likely than some of my more exotic readings.
From this I've derived a low aerobic pace HR of 135 (185-50).
A couple of quick questions for JB / experienced Hadders
I'm going to try to resist the temptation to crack any more gags about where I am squeezing my tube (apart from that one).
Brian, the comeback's on schedule, I suppose. That is to say, I'm fully back up to speed with all the exercise I was doing before the op - cycling (road, track, spinning, hard as I like) and all the cardio stuff in the gym, core, etc. but I can still feel that the range of movement is restricted for running (or indoor rowing), so no immediate prospects to get back to running, but then I was advised it would be 3 months or so to get back into it, and the op was just over 3 weeks ago.
I have a follow-up appointment with the surgeon on Friday week, so I'll discuss a more running-specific comeback plan with him then, but I'll be happy enough if I can get back to it by the end of the year. My cycling fitness is continuing to improve in the mean time, and I'm sort of approaching "race weight" again!
All coming together nicely then. Hope the surgeon confirms the come-back plan.
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