i ran home last night (5 miles) in 55 mins, and back in this morning in 57 mins. Was a very slow plod, but felt tougher this morning, even though the pace was slower. possibly fatigue. I'll be doing the same Wed night/Thurs morning. Logistically much easier than running the same direction each day (i.e. always to, or always from work) because I can ride my bike the other way, and can leave my clothes at work. I swear that half of the challenge of running regularly is logistics and time management
interesting chart BD2000, it would suggest that your body is getting used to running at that effort. hopefully by wk9 you'll have a steady avg HR just lower down the y axis, for the same effort. Or the HR will remain the same but the pace will be higher.
AgentGinger wrote (see)
I swear that half of the challenge of running regularly is logistics and time management
I hear you! Sometimes I cycle in and run home ... and the next day I then run in and cycle home. That really confuses me.
Dr Dan, that's my routine exactly. It confuses my gf even more.
Andy, i carry a small camelbak. I leave my shoes, suit and belt at work permanently (we have lockers which is a help) along with shower stuff. I carefully fold my ironed shirts each morning into a small package and pack them, remarkably they arrive relatively uncreased, then take them back in the evening. It's a fairly neat routine once you get into the swing of it. I don't mind the cold at all (i'd rather run in sub zero than 20 degree heat) but the combination of cold, wind and rain is miserable. Saying that, it's arguably better running through bad weather on the pavement than cycling through it on the road, next to all the buses and trucks.
Given that my run home is only 5 miles and at my current sluggish pace is ~55mins, if i do ever get any quicker at this effort then I'll need to add some sort of detour to keep it at around an hours run.
Take my hat off to you guys commuting. I have done it in the past (11miles each way on the canal, 9miles on the road), but would hate to have to do it especially in the Winter.
I have the luxury of a 2hour lunch window and a shower at work. Thankyou God!
Last hard run yesterday (4M tempo), in taper mode now.
I'm like you Brian and have the lunchtime option plus shower at work ... I prefer to cycle to/from work and run lunchtimes. But at the moment I'm too lazy to cycle.
Dr.Dan wrote (see)
But at the moment I'm too lazy to cycle.
But at the moment I'm too lazy to cycle.
Dr Dan that made me smile. cheers. small things eh
All long runs are at 108 ave bpm for 11miles to 20 miles at 70% and lower, 70% being 112 bpm
This equates to 10 mins a mile.
With very little drift and no water drank till about mile 15 ish, but this does depend on the weather. I am finding the current climate quite pleasant for long runs, as my core temperature remains stable , I can keep my HR down but still maintain a steady even pace.
Week 6 on HADD
All runs are now 60 mins or more - I only seem to be able to get out 4 times a week so I've decided to try and make them all quality. Still on my 'Base Phase' and although still no improvement in pace, there is an improvent in HRav stability.Each run is between 70% - 73% MHR which actually equates to the MHR-50bpm that JonnyBike was discusing. This also equates to my 5K pace +3mins so I guess there is plenty of merit in HADD's figures - although I'm sure they will not 'fit' the same for everyone....
Initially had a 9 week plan for this phase - may need to extend this to 12 weeks as I want to get to a 90 min run with no major change in HRav. Don't think this will put March HM in jeopordy in terms of aiming for PB but there's plenty of time yet. It may be that something will 'kick in' within the next few weeks.
Once I see an improvement in pace I will start introducing some 80% sessions twice a week - and that will be a whole new ball game! This is going to take longer but I guess that shows how unaerobically fit I was previously to starting HADD.
Hi guys - sorry, haven't been posting on here for quite some time now. It's good to see the thread so active. Very very happy to report I smashed that sub 3:30 with a 3:29:15 (9min 23sec PB) and pretty convinced it was all down to my HADD base building. Marathon training itself was an adapted form of the 12-week P&D schedule but on most runs I stuck to the 70% rule. Never felt so good in a marathon before so thank you Mr. Hadd .At those just starting out and struggling with pace: stick with it.
well done Chickadee, great time, and great improvement on your previous PB. I'm very early days in "HADD" base building training, so good to hear encouragement that improvements will come if I keep the faith.
Hi again. I am still sticking with this. Well sort of. I run at about 74% HR and have come down from 10 min miles to about 9 min miles. Been erratic with milage tho
Well done! Sounds like you had a wonderful race. Congrats.
My target Marathon was yesterday (I obviously was not running). Was a bummer that I never reached the start, but next year could be good. Just finished another successful week (35 miles). Still seem to be getting better each week so I'll stick at this mileage for a while yet. HR is coming back down on my runs. If I can stay injury free I could be in a very good position for a strong spring or fall marathon.
Good to see plenty of HADDING going on.
Chick' - fantastic pb, huge congratulations What was your strategy for the Mara, HR or PACE ???
VT - sorry you missed out, but onwards and upwards, i'm sure there are great things ahead of you
I've been fairly quiet since my Half on 30th Sept and did 8M and 30M in the 2 weeks since. Niggly achilles for a week after the race then just as i got rid of that a stinker of a head cold swamped me for most of last week so i was quite pleased with 30M considering.
Plan now is to HADD away until xmas and hopefully get up to 50M weeks ( i did 40's for most of Aug/Sept with a biggest week of 44) and then pick one of the P+D schedules for Brighton. I'm tempted to go for the 55-70 but it looks pretty daunting right now so i'll see how i get on with 50's before i decide
managed 23 miles last week, although three of them were a Parkrun. Aiming for 25 this week. how come running slow feels so hard sometimes, as in uncomfortable? it feels more natural to run at a faster pace, although perhaps that would be less sustainable. anyway, sticking at it, albeit i was very tired running into work this morning. I suppose it doesn't really matter if you're tired or your form isn't particularly good if you're just trying to get time on your feet, right?
AG - interesting point about feeling comfortable and something i was thinking this morning during my run. Until recently my HRmax ( from i max test when i started HADD back in March ) was 173. So for the past 6 months i've been running mostly at around 121bpm ( 70% of 173 ) but i was always nudging the HR up wanting to go a bit faster and had to check myself back to 70%. I found that around 127 ish was more natural and when i did run to feel that was usually around my HRav.
So, interesting that my recent max of 181 gives a 70% HR of the 127 that felt so comfortable and natural before ....
Thanks, guys.VT runner: good to see you back running. Fingers crossed you stay injury-free. AG: I don't like running fast and really enjoyed HADDing. But I've heard from others before that they struggle with the relatively slow paces and how it destroys their running form.
mace: very interesting indeed. It's damn difficult to test one's HR max... at least I found it monster-hard to motivate myself to run THAT hard .I ran the marathon purely on pace. I know that my HR plays up big time in races and I didn't want that to confuse me. In the build-up I did loads of marathon pace work and I knew I could run MP for about 12 miles at 82%-84% without much drift. Bit of a shock to the system this morning, trying to ease back into running
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