Hi mace, glad your sub-lt run went well.
Given your experience (or lack of) in racing, I would suggest a progressive nature to the HM. This will take the pressure off maintaining a goal pace, and target time. And it makes the whole idea of "racing" 13miles easier to handle.
I suggest splitting it into bite-size chunks of 4M-4M-5M and run them a la:
4M easy (75-80%)
4M allowing the HR to rise to 85%
5M as you feel. This will probably equate to your true potential HM pace, and the HR should be around 90%
This approach guards against failure, or a crash-and-burn as some runners refer to it. It significantly decreases the chance of punishing yourself and having to slow in the latter stages. This type of race also feels good because you end up passing runners rather than being passed. Once you benchmark a run with this approach, it gives confidence and much more idea as to your true race potential.
Brian - sounds good to me and i'll give that a go. I guess the hardest part of executing it will be to not get too carried away at the start ....
VT runner: that's a lot of miles. For me personally 70 is borderline - close to it I break down. Not so much with injury but with illness, especially nasty chest infections. As I have asthma, so bronchitis is not a good thing to have . 60 mile weeks feel comfortable and I enjoy them. Perhaps there is a similar border for you as well that if you cross it, it ends in disaster. Wishing you a speedy recovery and I hope you find something to x-train.very encouraging LT run, mace!I broke 8mm for the first time during todays' so there is light at the end of the tunnel . 22 mile run on Sunday at 72% (bang on 9mm) - what a great thing to do! Previously those 20+ milers would have left me knackered for the rest of the day. Now I'm fresh, nothing hurts and I'm ready to go out on bike rides with hubby in the afternoon.
mace, yes - that's the tough bit. With the adrenaline pumping it's easy to get straght into race intensity. If this happens, you can always try and rejig the plan by say putting the easier running in the middle section. It may be easier to back off at 4/5 miles as you begin to tire.
chickadee, guess you are marathon training - which one are you doing?
chick' - very nice running
Brian - when i put my entry in about 6 wks ago i estimated my time to be 2:00 - 2:15. I'd be disappointed if i didn't beat that now so hopefully being in that time group ( i assume that's how it works, people are grouped in expected finish times ) at the start will help me start sensibly.
mace, that seems reasonable. Set yourself HR targets at 4 and 8 miles.
Interesting to hear you've had this problem too. Was yours a sports hernia as well?
I live in Vermont and have yet to see a general surgeon (will in a couple weeks). I'm due for an ultrasound next week. It's been a frustrating experience. My PT and Sports Medicine doc (who does not do surgery) say it's a sports hernia but again haven't seen a general surgeon yet. I'm seeing the chief of surgery who I'm told is very good. I just hope he's knowledgable about this injury. No one seems to have experience with it or to have a very good rehab plan for me. My reading suggests there are just a few surgeons in the US that do this well (or with high frequency to ensure they are good). Would you mind telling me more about the types of core work you did during the 3 months after injury (but before surgery)? Did you/could you do any cross training during this time? How did you decide to get surgery (what doc) and what type of surgery (e.g. mesh or not, laproscopic or open). Last, what was your recovery like and how long before you were running again?
I hope you are back 100%. To be honest, this whole situation is like a bad dream and I feel helpless to predict/know how things will go.
Chickadee, yes, perhaps you are correct about the mileage line. I have to say though...if I hadn't added the 80% runs, I think I could have kept the 60-70 mile weeks. Perhaps a better compromise might be 50ish weeks with the a single 80% in the future. I'll probably just HADD my way back to a good volume and just keep HADDING minus any speed for a long while and very gently begin to introduce some shorter tempo stuff. I think having a core strenghtening program will be key as well.
Mace, I'm certainly no expert (and who knows what really did me in) but I'd be conservative about your mileage. There's no hurry. If you are feeling niggles here and there that is probably a good sign to keep the mileage where it's at, take a step back week, or, if a down week doesn't suffice, maybe reduce the mileage a bit (or see if you are getting enough sleep or are eating well enough). Good luck to you moving forward.
Decided to venture out this afternoon for a 10k easy run to see what sort of readings my HR monitor would put out! Instead of trying to keep my MR at a certain level I just took it easy and monitored the results.
For the first 3-4 miles my HR was sitting at about 80%, and I felt great, wasn't out of breath etc. For the last couple of miles it crept up to 90% (possibly because i was going slightly uphill and I got a bit excited at the fact that I felt so good!).
I even had energy for a sprint at the end to see how high I could get my ticker pounding!
I was tempted to really push but due to the heat I gave it a miss. It was a scorcher!
Probably sad but it felt really good to finish a decent distance and not be in any pain etc!! 65 mins for 6.2mile
Thanks for the info. Very glad to hear you are back to 100%.
Perhaps I'll be lucky and heal; I did stop most everything as soon as it flared up the first time. Waiting game now.
Mesh or stitch? I'd rather be contemplating 8 miles or 12 miles today...
mace ... very nice subLT session. Good luck with the HM!
I haven't managed a sub-LT session yet this month! With recovery, a trip to London and a parkrun (20:04 - best for 13 months), there hasn'r been much scope for a Hadd sub-LT. However, I've run an 18M and a 20M (2 weeks apart), each with a 6.2M section at the end which has been pushing the HR a touch over sub-LT by the end.
DrDan, things going well for you obviously with a fast 5k! And I'm guessing you've done little or no specific speedwork for that?
On the subject of 5k racing, I (and a couple of mates) did the York 5k last night. Lovely evening, a bit too warm and muggy really, but having done some quality sessions over the last 4 weeks was expecting to beat my last 2 runs on this course - 18:40 (2009) and 18:56 (2011). Had a really good run and pushed all the way for 18:09 and (ditto DrD) fastest 5k for a while. Needless to say I'm happy with my progress. Easy for the rest of the week now, with a visit to Beverley Races tomorrow and a few beerios.
Brain. ... yes, I've done no speedwork for ages. I'm hoping to improve on that on Saturday - although it was my best 5K for over a year, I felt very "heavy legged" even during the warm up (probably due to the vast number of hours on my feet while Olympic trailing in London). Well done on the 5K at York - great time ... enjoy the beverages!
Started running Nov 2011, tried HADD training for Silverstone HM in March 2012. I was too impatient, struggling to keep my HR low enough to start (which seems a common theme on this thread). Changed program - got injured - got mended - did HM and then went on to do Malvern HM 5% faster. Trying to train for 10K by increasing speedwork - guess what - injured again!! Not serious - 2 weeks will sort it out. Decided 'speed' is not my bag so want to go back to HADD again for Siverstone HM in March 2013.
So plenty of time (I think) to try and get to an 8:55 m/m from my current HM pace of 9:40 m/m. That may sound VERY slow to some people but I'm 53 and have not run previous to last November for 30 years. Some advice please. I can currently train about 4 times a week (sometimes 3) - current mileage 15 - 17 (was doing 25 when training for HM) - what would anyone recommend for HM (weekly mileage) using the HADD methodology in order to get to where I want given I have 26 weeks to get there - starting at around 20 miles. Is there an optimum mileage or is it down to time on legs?
MaxHR = 183
70% - 128
75% - 137
80% - 146
85% - 156 (this is what I would like to aim for at HM pace)
Hi BD2000. If a HM is your aim, I would just concentrate on getting your weekly mileage up first. HM training really requires at least 40 mpw, with at least a 14 mile LSR once a week. To get there you need to build up from your 15-25 mpw starting point gradually over the next 10-11 weeks ... say 15, 17, 19, 21, 23, 25, 28, 31, 34, 37, 40, all at around 125-135 bpm.
So start with something like this...
Sun 5M, @ 125 bpmTues 2M, @ 135 bpmWed 3M, @ 130 bpmThurs 2M, @ 135 bpmFri 3M, @ 130 bpm
... and the next week add a little distance to the Sun, Wed, Fri runs ... and the following week add some mileage to the Tues & Thurs runs. Then go back to increasing the Sun, Wed, Fri runs ... etc etc. Try to keep the Sunday run at about 30-35% of the total mileage, so that it will be 12-14M by the time you get to 40 mpw. Maybe somethign like...
Sun 14M, @ 125 bpmTues 4M, @ 135 bpmWed 8M, @ 130 bpmThurs 6M, @ 135 bpmFri 8M, @ 130 bpm
At this point you will be much more robust and will want to then start to introduce a sub-LT session once a week and move onto a proper Hadd-like base-traing schedule for 10 weeks ... and then after that you could start introduing some HM pace work (and faster) over the final 5-6 weeks.
But first off you need lots of slow SAFE miles.
5 times a week - well if thats what it takes then I'll do it.
125bpm will be VERY slow, could even be near walking! I'll do another HRMax test to ensure I'm still at 183 (last tested Nov 2011). Have 500 miles under belt since then so going back will be difficult. Have heard that running that slow can also be detrimental as its not a natural gait?
Mileage sounds OK - I'll start with your recommendations
Don't worry about being too rigid on the 125 bpm at the start ... that's something you'll get better at as the aerobic base builds. Stay below 135% though ... also, your 5K pace plus 3 minutes is an alternative "easy pace".
Building a base is essential ... but it requires patience!
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