Nice running folks !!!
Chickadee - good luck with the MP work and pb attempt, that's an impressive target.
VT - sorry to hear of the injury, wish you a speedy recovery
forty44 - congrats on the pb !!
madoldtory - sounds to me like you're going the right way about it. Don't try too much in one go. I got carried away a few weeks back when i upped my mileage and added in some quicker stuff at the same time. I didn't consciously do this, it was only looking back at my stats i realised what i'd done and i ended up having to take a few extra rest days with a niggly knee/calf.
I also just do a short easy run on Saturday, LSR Sunday then rest Monday. I'm up to 13 miles LSR with 2 days rest a week and i'm finding the rest day after the LSR very welcome. Last week i tried a 3 mile recovery run the day after and to be honest my legs felt like they couldn't be arsed !! So, i agree with MarkF on that but obviously everyone is different.
Out at 5.30am fresh as a daisy today, 5m @ 71% @ 9:12/m ( 12 seconds /mile better than the same run last week )
Weekly sub-LT this morning.
Didn't sleep as well as usual due to the excitement !!!
The same 1.3m lap as last week, with a lap warm up and a lap cool down. Total 80 mins with 55 @ sub-LT ( 80% = 140bpm) and the sub-LT bit looked like this ....
Lap Time Pace HR Last wk
1 10:45 8:10 139 8:22 134
2 10:56 8:17 140 8:22 137
3 11:06 8:28 140 8:26 138
4 11:15 8:36 140 8:40 138
5 11:18 8:37 140
Managed an extra lap this week and the warm up lap was quicker which helped get me up to 80% on the first sub-LT lap. I also set my HR alarm a bit higher (142bpm this week, 140 last week ) which has upped the HRav per lap to bang on 80%.
Nice track session Brian - enjoy the fishing!
Mace ... nice sub-LT session. You now have your protocol sorted ... just need to repeat it consistently.
I've just been plodding to/from work this week, as I was still tired from Sunday's 10M "race" ... will hopefully do a sub-LT session tomorrow and a good long run on Sunday..
Good running there Brian and mace. I find trackwork quite difficult and always end up blasting it on the first few reps which means a slow death over the final ones . I do like it though! Shame, since we moved there is no track nearby. Previously I had one a mile from home. Dr. Dan: enjoy the sub LT run tomorrow. I will probably do one too, depending on how the legs feel coz I did some tempo running today. I am loosely following P&D with most runs being HADDish but I thought I should stick to the tempo and interval stuff as per P&D. Shame that my HR monitor played up (it showed 168-175 during warmup and then froze at 95 ). I guess a battery change is due . So I ran by feel and ended up around 7:30ish. Not rocking the world but I always find it tough at the beginning of a marathon buildup to hit any decent paces. I guess miles are eating speed
Brian - just out of interest ( i won't be doing them just yet !! ), but do you run the intervals at HR or just by feel ?
Dr Dan - i think i should be keeping it at that distance ( works out at 9.2m incl warm up / warm down ) while my LSR is around 13m.
Does that sound right ? I'm sure i read somewhere it should be around 2/3rds of LSR ?
Also, meant to ask but forgot, is a tempo run the same as a progressive run ?
mace ... 9.2M with 6.5 at subLT sounds good. I'd aim for a period of doing two such sub-LT sessions per week before thinking about increasing the sub-LT distance of one (build the 2nd one in gradually).
Tempo is often used to describe a steady pace, "comfortably hard" ... so a sub-LT session might be considered tempo run. Actually tempo has a more narrow definition of being your 10 mile race pace, or 5K pace + 30s etc, and equates to something around 90% maxHR). A progressive run is different ... it starts slow and builds up. So, for example, start easy, then MP, then HMP, the 10KP, then 5KP.
right sub-LT run out of the way . 12m in total - with 10 @ 80%. Worked out a lot slower than last week (8:24 compared to 8:11) but I have a number of excuses ready :
Enjoy the weekend, folks.
Nice work Chick ... nice excuses too . I'm off for mine shortly (*winces*).
Hi all - i have a very quick question and I fully admit I have not read this whole thread properly. I did ask dr dan about this ages ago but I kinda lost track of things. If I were to start HR based training would using Heart Monitor Training for the Compleat Idiot be my best start or should I start doing HADD? I have been running regularly since I spoke to you last Dan and have been up to 12 miles now in one run. I am prepared to run for as many days as is necessary and for as long as is needed. Unlike many people I have spoken to I do not find running for extended periods of time a chore - I find it somewhat of a meditating type of experience actually.
So in summary - should my next step be to research HADD and work out a HADD plan or just follow a plan in the book? I have the book already by the way.
Thanks in advance.
Tortuga... The good thing about the HADD plan, if you're not worried about the science, is that it is very easy to follow... you only have two HR zones, one for easy runs, one for tempo runs...
I'd suggest you read the HADD PDF and work out what your zones are, then just run until you get to the point where you can begin some tempo work.
I like this HADD training... no need to think, no need to suffer, just enjoy running slowly.... and it appears to work.... I'll carry on using it until I start some marathon training for next spring, at which point I think the Pfitzinger plan will do me.
Dr Dan - i've just started one sub-LT session a week ( well, for about the last 3 or 4 weeks slowly building it up ) so don't want to add another in just yet. But i agree, i'll eventually add another rather than increase mileage on 1 session , so thanks for the advice.
Chickadee - perfectly valid reasons, plus you're a week older
DrDan thanks. Intended to fish the river but it was too high. Ended up fishing a carp pond. Had a great day, all 4 of us catching a few good fish.
Chickadee, Track work is an acquired art. The surface makes you run quicker, so you need to make a real effort not to go off too fast. And as you say it is enjoyable.
mace, I don't use HR on the track. But I do look at the data out of interest.
MarkF thanks for the reply. I will read the PDF this weekend.
I will be cycling and swimming in addition to HADD based running. Swimming for me is as low intensity as i can make it. I am not a very good swimmer and i am shooting for duration not distance.
However, cycling OFTEN sends my heart rate shooting up very high. If I train on my bike and get in to the anaerobic zone regularly will this negatively impact my HADD training for running?
Tortuga ... I am cycling as well... only running 3 days a week, all currently "easy" runs so I'm not that bothered about my HR for my rides.... however once I start doing tempo sessions I'll rein the cycling in to be as much as possible aerobic since I think this may well impact my running at this point.... i.e. keep my HR on the bike at about the level it would be if I was running an easy session.
My focus is running till spring, at that point I'll start "proper" tri training again.
Why couldn't you be doing tempo runs AND cycling in higher anerobic zones when you want to? BTW have you seen the Fink plan from Be Iron Fit? How do you feel about that compared to HADD?
Hi Tortuga ... I'm also swimming & cycling but I don't worry about HR on the bike.
Sub-LT session today. Tried to push things up a notch from the usual 145 bpm upper limit but it took 3M to get there. 10M total, with 8.3M at sub-LT (comprising 8 identical laps).
7:27/m 135 bpm 7:07/m 140 bpm 7:04/m 145 bpm 7:02/m 148 bpm 7:09/m 147 bpm 7:09/m 148 bpm 7:13/m 148 bpm 7:12/m 149 bpm 7:09/m average pace145 bpm - average HR (81.5 % maxHR)
DAN - so if i run 6 or 7 days a week following HADD i can cycle at whatever pace i want at whatever HR i want including some big hills that really push my heart rate very high but that will not ruin my HADD plan? IF that is the case i will start HADD soon! Thanks.
One other thing - in pm's we talked about heart rate monitor training for the compleat idiot... am i better off just getting straight on to HADD?
Also - have any of you guys seen Be Iron Fit by Don Fink? How does that compare to HADD? I want to make running my focus until april but if i could cycle and swim to my hearts content in the mean time i would be a very happy chappy.
Sorry to be thick but after reading the had doc twice I am really only sure about what my various HR's are. I need to test it properly but I am going to work on the basis that my MAX HR is 180. This would mean that my HRmarathon is 160, Easy Running HR is 130, and ILTHR 140-145. Is that right?
What I can not see is how many miles per day I should be running. Anyone got any advice? I am a relatively new runner and have worked my way up to 20 miles per week in my last two weeks of running.
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