HADD training plan

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22/10/2012 at 11:57

Brian... would be good to meet up if you're not doing the canal meet-up (so long as you realise I cannot speak for long at 6:40/m). I normally start my circuits from the corner where the parkrun starts (Clarendon Rd/Moorland Rd corner) ... flexible on timing, so whatever suits. Have dropped you a line via FB (tracked via your speedy HM time ... we have a few mutual friends!).

22/10/2012 at 13:48

Brian.. yep we have, I'm normally doing 4 runs but I slipped and twisted my knee last week so only managed the 3 as I wanted t give it an extra rest day. All 4 runs per week are minimum 60 mins now.

I'm trying to be realistic about progress and not expecting too much - I realise if I can't put the miles in then it will take longer. Work, walking dog, running, car trials, it's a bl***y nightmare trying to fit it all in. I'll get there

22/10/2012 at 15:52

DrDan, Got your FB request and have ignored it

Went out this lunchtime and did some 75% stuff as part of a 10miler. The good news was that I didn't feel anything in the hamstring at all. The bad news was that the 75% bit amounted to 4miles at 7:25 pace and it definitely felt harder than it should've done. So, although I'm tempted by 3 3x2miles, I'm going to pass as it may be a little early for 6:40 pace. I will definitely join you in the near future so keep me updated with your sessions.

BD2000, Apologies - I read that too but it just didn't register. Unfortunately my memory, which has never really been any good, is getting even worse. Life does get in the way though. It's up to us to try and fit it in when we can. Keep on keeping on...

22/10/2012 at 15:58

 ... whimp.

22/10/2012 at 16:05

Yep, over the last 5 years have got much more whimpy. (Touch wood) i've had a lot less injuries too 

Good luck with the session.

22/10/2012 at 18:19
Had a cracking run today managed to do 7.89m at 7:59mm with an average hr of 139bpm (70%). Could just be a one off (probably is) but still was good to do a reasonable pace for the same relaxed intensity there was some drift but heres the splits:- 7:41 7:33 7:34 7:39 7:58 8:22 8:30 last split wasn't a full mile so I discounted that one (8:45 pace) it was good to get passed the first 2miles without slowing down straightaway.
22/10/2012 at 18:57

Andy I think you will always get some drift.

22/10/2012 at 19:28
AtD, are you hitting 70% almost immediately? It looks like you may be. Just go out as relaxed as you can, and aim to hit your target hr after about 2 miles. I have a hunch you will get less drift this way.
22/10/2012 at 21:22
Spen71/Brian what is the minimum ammount of drift you would expect if you were generally doing about 100mpw of Hadd? Just so I can put some perspective on it really.

Cheers Brian I'll try that on my next Hadd run. That'll be wednesday morning now, Track session every tuesday morning and club run tuesday evening stop me doing hadd properly on tuesday but I'll be back on it wednesday. The tuesday club run used to need a higher hr but its got better and better until last tuesday the club run only needed 143bpm. 3bpm higher than 70% so out of a typical 12sessions a week only the tuesday morning isn't hadd.
23/10/2012 at 09:28

AtD, Drift will differ depending on conditions, course and individual. I can only give you what my figures suggest. I think there should eventually be very little drift on 70% runs over 60-70mins - 1 or 2 beats, or 2-6s per mile. The 90min runs with 70mins at 80% are a different matter. Initially there will be a great deal of drift, maybe as much as 1min/mile, but this will quickly improve. And drift of (comparing 1st mile with last mile) 10-20s, should be achievable.

 

23/10/2012 at 10:05

Brian - i see what you're saying, will certainly have a think about it, thanks.

Re drift, i remember seeing a garmin link on here to somebody's marathon about 6 months back. Can't remember the details exactly or even who it was ( it was on one of the sub threads ) but he'd run well under 3hrs and the HR was solid throughout for the same pace, virtually nil drift ....  I was truly in awe !!!

23/10/2012 at 13:40

I did the 7.5 miles with 6.24 at 10KP (2 x 2.08M, with 3 min rests)

1st 2.08M at 6:40/m, 2nd at 6:47/m, 3rd at 6:38/m. Switched off a bit in the 2nd one but woke myself up. Hard work ... I enjoyed the 3 min rests.

23/10/2012 at 14:04

[edit not working]

I did the 7.5 miles with 6.24 at 10KP (3 x 2.08M, with 3 min rests)

1st 2.08M at 6:40/m, 2nd at 6:47/m, 3rd at 6:38/m. Switched off a bit in the 2nd one but woke myself up. Hard work ... I enjoyed the 3 min rests.

23/10/2012 at 14:52

DrDan, Thats a cracking effort! I would do some speed on the flat next time and try and hit the 6:25s.

A towpath-flat 8.3M for me in 66:09 HRav 119 (64%).

23/10/2012 at 15:10

Cheers Brian. And a good cake building run from you there.

 Yes, I agree that I need to hit some faster paces. I was planning to ressurect a towpath session that I used prior to my sub-40 in 2010 ... I used the 1/4 mile markers on the towpath and went progressively MP/HMP/10KP/5KP in each mile, for 4 miles with no rests (MP is the recovery, where MP in this context McMillan's predicted MP, not actual marathon race pace). So for me I'm guessing that would be about 4 x [7:20/7:00/6:35/6:20]  at the moment on the flat, aspiring to 4 x [7:10/6:50/6:25/6:15].

But I'm going to run the Harewood 10M trail race on Sunday as my next "quality" - I did it in 2010 in the pouring rain and it was pretty tough going.

23/10/2012 at 15:29

DrDan, Sounds a good session and have to be honest, have not tried anything like it.

Sounds tough too - mp as recovery?????!!!!!???

I've done the trail race but it's years ago... you gonna do it at 80-85%?

 

23/10/2012 at 15:48

It's amazing how easy MP feels in the context of that session ... by the time I hit the 10KP part, I'm usually desperate for the next MP section!

I'll play Harewood by ear ... I'm not after any particular time but if I spot someone of a similar standard to me, I'll tuck in and see if the competitive juices flow.

24/10/2012 at 09:15

Another recovery run done and dusted. Thats 7 since the half marathon. I'm feeling ok and getting itchy feet. Will probably do some more 75% stuff at lunchtime and try and resist the temptation to run fastre till next week at least.

All training well?

Lets see some stats please....

24/10/2012 at 15:18

cheers for the advice brian about starting at a steady pace.

did a 70%(140bpm) run today well 135 actually it turned out to be probably because of the steady start. i've copy an pasted the figures from fetch

1)  - 1m - 8:12(8:12/m) - 130bpm avge  - 144bpm max

2)  - 1m - 8:32(8:32/m) - 138bpm avge  - 145bpm max

3)  - 1m - 8:53(8:53/m) - 137bpm avge  - 144bpm max

4)  - 1m - 8:31(8:31/m) - 137bpm avge  - 142bpm max

5)  - 1m - 8:55(8:55/m) - 138bpm avge  - 148bpm max

6)  - 1m - 8:31(8:31/m) - 132bpm avge  - 141bpm max

7)  - 1m - 8:31(8:31/m) - 139bpm avge  - 148bpm max

just ran out for 30mins exactly then ran same route back taking just 11 seconds longer to return. Happy really.

24/10/2012 at 15:28

AtD, Those figures are much more consistent. Hardly any drift at all. 

Most of my runs are outnbacks. Makes more sense to do it that way when tracking heart rate. Did 10.48 miles this lunchtime. The annoying thing is the HR monitor didn't work. Noticed it was a little erratic yesterday so opened it up to clean it last night. Think it may need a new battery. 

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