just been for an easy session and averaged 140 bpm , i couldnt of gone any slower as i would have been walking it was easy and it lasted an hour , is this right...........
If i go up another 10bpm for a slightly quicker run , will i still be in the aerobic zone?, as the easy pace was so slow , I know patience is the game , But does this go to prove how unfit i actually am
Hi Guys, New to this thread.... Glossed over the Hadd report on Friday night, and I was fairly interested in his opinion on how times stack up to distance's....
Just a quick brief about myself, back to running after a long layoff (13years, am currently 51), this year so far I've got my 5k time down to 19.59 from 24.06 (on different courses), and 10k from 45.22 to 44.00.... On Hadd's time scale, my 10k time shoulld be 41.40 for a 19.59 5k time.....
So yesterday I decided to bin the parkrun, and adopt Hadd's plan to work on my base's, always felt I wasn't doing enough and what I was doing was to fast, so here it goes..... Last night I attempted the 5 x 2400 session, but don't live anywhere near a track, so using a circuit of the local trading estate (2.3k).... Set my garmin up wrong and ended up running the hardest session ever, but it was brillent, perfect conditions, fireworks constantly going off and the smell of bonfires loved it.......
So guys looking forward to gleaning any info from you, and roll on the winter........
Hi to new Hadders!
In the (temporary) absence of JB, Brian and others I'll have a go at being both chummy and helpful.
Re. structure of training weeks - have a look at the posts in this thread...around page 3 I think I was asking similar questions to you guys (shape of the week including rest days) and getting some good help from some of the more experienced posters. Also look at the Hadd word document that I linked earlier for cw. Brian recommended that I stick to zones 1 and 2 for the first 6 weeks and that is what I am trying to do.
I've not seen a comprehensive Hadd "do this length of run at this intensity at this time of the day" prescription. Knowledge of some basics should enable you to piece together a programme that fits you. These basics include your maximum heart rate, roughly how many easy miles (or minutes) you can currently run and other bits and bobs from the word document (inc the typical weekly schedules in p19 I think).
One thing to remember is that Hadd was used to training pretty fast runners ... he said on the lets run forum ... "Probably the slowest runner I advise is a female who runs 22:00/5k, 45:00/10k and 3:30 marathon." Most of his runners were much faster.He also says ... "No more 11- or 10-min miles. I wouldn't inflict those on my worst enemy. "
For people running their easy sub-70% runs at these very slow paces, he has different advice ...
"Calculate your 5k PB pace per mile and add 3 mins. Go for a run at this pace and check your HR. If it is higher than I have advised for someone with your HRmax, then use this pace as your easy run pace. ... When you find that the pace at this low easy HR improves by 20secs/mile, drop down your easy HR by 5bpm and continue. Over time you are trying to run at a reasonable pace at the HR I advised initially for you."
chickadeee wrote (see)
(waves at Dr. Dan - seen you on the 2011 marathon thread)
Hello Chick! *waves*
I always find maxHR tests much easier when a bit unfit ... the fitter you get, the harder you have to work to get the HR up, espcecially if you've been in base training. The art of the maxHR test is to build up the work rate at the correct rate ... too much too soon leads to lactate build up and fatigue.
What I would like to understand better is how to structure the training weeks. There isn't a proper schedule anywhere, is there? So you basically do a bunch of easy runs (135 bpm for me) plus 2 faster ones (145-150), right? How long should those faster ones be at the beginning? OK, at some point you are supposed to be able to do this for 10 miles with no drop in pace and no increase in HR but what sort of distance makes sense for the first weeks?
I was doing 6 days a week ... Sun long, Tues & Fri ILTHR (12M with 10.5 at target HR) and Sat off. Mon, Wed and Thurs were "filler" days (1 hour/7 miles).
Chick, for your maxHR, you should try doing your LSR at 127/128 and try to run your fillers at a similar HR if you can (but see my post above if the pace is just too slow to be classed as "running"). I found the two ILTHR sessions per week pretty tough - start these once you're comfortable with 50M per week ... it's vital that the fillers and LSR are kept as easy as possible so that these ILTHR sessions can be executed correctly. If you have a 1M circuit you can run, I'd recommend that for your ILTHR sessions. That way you can monitor your 1M time on each circuit and see whether your pace is dropping at the target sub-LT HR (148 bpm for you). After a warm up, do the first 1M at 138-140 ... second at 140-145 ... and then the 3rd at 148. Note the time for mile 3. Now keep at 148 bpm and ideally complete another 7M ... but if your 1M laps start slowing significantly at 148 bpm and its becoming very tough, it may be a sign to call it a day.
With two of these per week, I found that I quite quickly improved my ability to maintain a constant pace over the 10M ... I felt very fit! I did 8 sessions over a 1 month period and saw my average pace over the 10.5M go from 7:39/m to 7:13/m. My issue was that it was tough and, as I started to cycle and swim for a tri, it become too much to keep going. I only did 5 sessions over the next two months ... and then I was into more mara-specifi training. So, I'm keen to have another go over a longer period.
Just need to get running again first!
Johnny/Dr Dan cheers for great info/advice... Johnny as explained in earlier thread, cocked up on set up of garmin, as all data is useful here are the results, I did realise something was wrong during second effort, but thought sod it....
Aim 130HR - Start off HR 121 - 8.33mp - AHR 135 - HHR 149
Aim 140HR - Start off HR 94 - 7.15mp - AHR 147 - HHR 153
Aim 150HR - Start off HR 109 - 7.15mp - AHR 149 - HHR 154
Aim 160HR - Start off HR 105 - 7.23mp - AHR 149 - HHR 154
Aim 170HR - Start off HR 107 - 7.13mp - AHR 151 - HHR 157
I've included my start off/resting HR, as I've always believed the speed of recovery is a vital part of running... I also agree with a comment you made Johnny.... Its very differcult to get above the high 150's ... So today I set my garmin up properly and attempted test again.... I knew I would struggle to complete it, but needed to gather some info for route planning, plus only plan to be operating in the 130 - 140HR range over the next few weeks.... Results are...
Aim 130HR - Start off HR 102 - 8.19mp - AHR 130 - HHR 135
Aim 140HR - Start off HR 92 - 7.41mp - AHR 140 - HHR 146
Aim 150HR - Start off HR 99 - 7.15mp - AHR 146 - HHR 151
Dead..... So the trainning begins... Next test christmas....
Can understand what your saying...... Before I got injuried in 97, I had been running most of my life, athletic's mainly, and had a bit of a natural ability.....
Since returning, my initial pace is fairly quick and comfortable (my 5k pb, I ran the first half in 9.30 and second half in 10.29, and all my races have all the same breakdown - hence Hadd training for stamia)... Slowing the first half doesn't make any difference...
So, the first 2.4k effort is well in my comfort zone... the remainder is a struggle.... Am using 180 as my HR, as I achieved that over the last 300mtrs of a 5k when I realised I had a chance of breaking 20mins... Most of my races I go above 170......
JB - I've not done this actual test (yet) but from my experience of interval training in general, the difference an extra minute's rest can make is highly significant. So I definitely think you can put a positive spin on your session.
I've added a few more touches to my faux-HADD comeback plan. If I can start building up again unhindered from December I'm planning on doing the 2,400m test monthly over Jan/Feb/Mar/Apr. Hopefully this will tell me what sort of shape I'm in for returning to racing about that time. Thursday evening should work - track open, hardly anyone there.
Great news, another Hadd thread. I think this is the best training method of all, last year I knocked 13 mins off my marathon time and the year before 13 minutes.
Just starting again now that my 2011 races are all done with. Goal race is a 100k next year.
Off to read full thread now
JohnnyBike wrote (see)
I have been waiting 6 weeks for my next test hoping everything would be great and the difference would be really noticeable. How disappointed I am...
Johnny - I can't remember, but have you started the ILTHR sessions yet or are you still at the building slow mileage stage?
DD, Phase 1 finished last week. That was all at 75% HR (125) although my longer runs did take me over 130 on some occasions. Overall 95%+ of all runs were at 125 or less in the last 6 weeks. My ILTHR training starts this week with a plan to do 2 longer runs at 135 AHR and the rest of my running at 125 or less. I am keeping a blog on this *(and otherrunning related themes)
DD, Phase 1 finished last week. That was all at 75% HR (125) although my longer runs did take me over 130 on some occasions. Overall 95%+ of all runs were at 125 or less in the last 6 weeks.
My ILTHR training starts this week with a plan to do 2 longer runs at 135 AHR and the rest of my running at 125 or less.
I am keeping a blog on this *(and otherrunning related themes)
Nice thought BN, however the indoor treadmill at the gym somewhat reduces the strength of that argument.
Right finally managed to read the whole thread and pleased to see runners embarking on Hadd training for the first time.
I've been doing Hadd on and off for a few years but some years have been spoiled by my racing addiction and injury. But when I've managed to get a decent spell of Hadd training I have always been rewarded by a PB or two.
I am a much slower runner than most of you on this thread but I still think I have a PB or two left in me and I love Hadd training.
So I will train at 70% MHR until I can run 8 to 10 miles with no cardiac drift then will start on ILTHR sessions.
I will also do a Hadd test this weekend but will only do the first 3 HR's as I have a niggle that is healing nicely and don't want to aggravate it by any faster running. In the early stages of Hadd it's improvements in the lower HR's (the bottom of the toothpaste tube) that I'm looking for.
Good luck with the Hadd testing Shades.
I tried a test run yesterday after a week off running ... but I am definitely injured. Bike and Pool for me for the foreseeable.
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