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.
Tortuga - I'd say at your current mileage of 20 a week you could do 4 runs a week - 8m LSR at weekend, 5-6m midweek then a couple of 3/4's. Build up by 2-3m a week over the next 6 weeks.
Tortuga - I'd say the same thing as mace.
As for cycling ... well, I personally I wouldn't worry too much. I guess thats swimming in lactate is not great for base building ... but then again you're using different muscles. You first need to build your running mileage ... just run at 70-75% maxHR for several months and get some miles in your legs. Then, and only then, start to think about sub-LT sessions.
Tortuga.. I have followed the Fink plan, for an IronMan, and found it very good... mainly the intermediate one.
The reason I will try to keep my HR low on the bike after including tempo runs in my schedule is that my focus is running until Spring, and I know through experience that a hard session on the bike leaves me empty for a couple of days.
If you're planning to do an IronMan (next year ?), then building a big base by following HADD and doing low intensity cycling/swimming before starting the Fink plan starts would be an excellent idea.
As for your HR problems.... I'd be surprised if 180 was your max, you'll need to work it out.... go blast some hills on the bike till you feel like vomiting... that'll be your max. Also, don't worry about finding it difficult at first to keep the HR low... it is.... perservere and you'll get there.
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