I got pointed this way by Andy Deestrider, I'm looking at giving this program a good go over the winter/ early spring in preparation for Manchester marathon. It seems to suit the type of running I like to do, lots of slow miles and longer, slower lactate runs rather than short chest bursting tempo runs.
My stats are very similar to the "Joe" example in the Hadd document, 195 MaxHR and start to struggle over longer distances at paces approaching 160 BPM
I did a 10 mile run at 75% MaxHR yesterday with splits of 7:59 (128 BPM), 8:05 (134 BPM), 8:02 (137 BPM), 8:04 (137 BPM), 7:59 (143 BPM), 8:03 (142 BPM), 7:54 (142 BPM), 8:05 (143 BPM), 7:53 (147 BPM), 8:00 (147 BPM) over an undulating course and felt I could have gone on at the same effort level for quite a while.
I'm going to try the 75 minute run at 155-160 BPM early next week to see where I am at the higher heart rate but I'm pretty sure its going to be a pretty tough run for me esp. as I'm still recovering from Chester marathon a couple of weeks ago.
Any tips/ advice would be gratefully recieved.
Any ideas on how to spread 70 miles a week over 6 days?
Im not that quick LOL 7 miles an hour!!
Janurary of this year building milage.
Feburary: introduce sub one hour runs of 80%=125-132 bpm
March: introduce one hour runs of 80%
First one was 131 ave bpm, distance 10.78 k. With massive fade in pace after only 12 mins.
October: 127 ave bpm, distance 11.97k. With no fade in pace .
For comparision perposes I have only used one hour, but the last 4-5 weeks I have been running 75 mins at 80% with no fade in pace.
I feel that there is still more to come. I am also glad that I have stayed at 80% for the moment ( not wanting to upset the Snowdon training ) and have seen my HR drop by 4 bpm for the same pace.
Last bit, I came out of HADD in June/ July because i ran ( Longish ) fell/trail races every w/e.
But all easy runs were at 70% or LESS in those two months.
Hope this helps someone somewhere.
Brian, I lived in Einhoven for a year and worked at DAF trucks, fantastic city and after reading your report I might just do the half mara next year, well done anyway.
How do you space the 100mpw?
Andy, I focused more on the target zone/ % rather than the pace,but kept an eye on the distance/speed for information at a latter date.
No way would I be able to cope with that milage, best of luck.
Brian. wrote (see)
DrDan, 3 of us were lapping Hyde park on wed. We tend to go up there if it's wet on the towpath. Hopefully will spot u on a lunchtime. We meet at the top of the steps to the canal on whitehall rd at 12.20, if u fancy some company.
I did 4 laps on Wednesday.
Will try to meet up at Whitehall Rd (normally join canal at Wellington Rd, so easy to nip up) - do you have regular days for the tempo runs?
e. We meet at the top of the steps to the canal on whitehall rd at 12.20, if u fancy some company.
Did anyone continue the handicap races I used to organise Brian? I do them at work now on a 4.1 mile out and back run
What measuring device does everyone use? I had a Garmin305 but the chest strap is broken and you don't seem to be able to get a replacement. I use a basic Polar for HR and my Garmin as well if I am doing a new route. Thinking of a Garmin 405 at £160 rather than a 610 at £250 but there again there is no hardship in wearing 2 watches for occasional runs. It just means that I cannot upload HR data.
Brian, I get between 8 and 15 for my handicap runs - not bad from one company office.
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