HADD training plan

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26/10/2012 at 11:30
Chick' - wind rain and cold when I went this morning and I thought EXACTLY that during the run... How enjoyable in a perverse sort of way !!
26/10/2012 at 14:08

Chick/mace, good stuff on defeating the dreaded CNBA fairy. Fairy? I tend to classify 'her' as a monster! You both fended it off anyway so big up to you guys.

I've been to the pub instead of running this lunch. Birthday do.... 3 pints of good ale - I want to sleep now. Not sure my boss would be too chuffed with that so gonna try and fill my afternoon with a combination of visits to the loo and the coffee machine.

26/10/2012 at 14:19

Hello all.

hadd another good run yesterday morning with a club mate,

for those into all the stats, (Brian ) here they are:

Split Summary:

1)  - 1m - 8:22 - 121bpm avge  - 138bpm max

2)  - 1m - 8:14 - 120bpm avge  - 133bpm max

3)  - 1m - 8:09 - 126bpm avge  - 132bpm max

4)  - 1m - 8:15 - 131bpm avge  - 138bpm max

5)  - 1m - 8:02 - 134bpm avge  - 141bpm max

6)  - 1m - 8:04 - 137bpm avge  - 147bpm max

7)  - 1m - 8:05 - 137bpm avge  - 148bpm max

8)  - 1m - 8:00 - 136bpm avge  - 145bpm max

9)  - 0.93m - 7:29(8:05 pace) - 138bpm avge  - 144bpm max.

i`ve deleted the Calories because i dont think there accurate anyway or worth bothering about.

26/10/2012 at 14:29

Brian ... sounds like a good Friday workday.

Andy - the HR is rising quite a bit through that run, despite pretty stable pacing, though from memory your HRmax is very high so I guess it's probaly less than a 10% drift. I expect that in a month or two, you'll see a much more stable HR pattern.

Haven't managed to run yet ... too tied up to escape at lunch but will try to slot in 5 -6 easy miles later.

26/10/2012 at 14:41
Dr Dan, I knew the pace would be about 8 min mile ish so was happy when I got back to see the HR average was nice and low. its a fair bit harder to keep a constant HR unless I'm on me todd I find. Only then can I truly go by HR.

Brian that sounds a good day to me aswell.
26/10/2012 at 21:19

Im sure the figures we use are always of Max HR and not Working HR.  Is that correct?   It confuses me as my figures are so much different.

Max of 190 @ 70% = 133

(Max of 190 -  Rest of 55) @70% + 55 = 150

 

27/10/2012 at 01:16
How can WHR ever be accurate, in my case my resting heart rate can be anywhere between 31 and 50 so cant see how that would ever be an accurate training tool.
27/10/2012 at 08:16
on a positive note: think I may of had my best run yet yesterday afternoon. Went out along cycle path for 40 mins and got to what was previously the 40min mark to find I'd got there in 38:06 so carried on running till 40 mins (4.97) then whereas last time the return leg took 44:xx to get back, yesterday it took 40:32 so its not even like I went of to fast and the intensity was bang on 70% all the way.

Its nice to get back feeling good rather than washed aswell. Wish i'd off done this style off training pretty much from when I started running tbh. Really enjoying it at the moment.
27/10/2012 at 08:49
Remember though, you're supposed to be fresh to get a good max reading, you obviously aren't. I'd assume 180 for now and do the max test when you are properly recovered.
27/10/2012 at 08:52
Refresh wtf?
27/10/2012 at 10:07

Morning. Newbie to thread alert. I've spent a couple of days back reading the first 30 pages and then random pages after that to get an idea of the thread. I have also read the original Hadd PDF doc as recommended by Philpub on page 1 of this thread.

A brief background: I haven't run a marathon this year as I was injured before VLM due to reintroducing cycling without considering it's impact on running. A pity as 4 days before the injury I did manage a decent pb HM or 81.xx mins. After a summer focusing on regaining fitness quickly I traded in my aerobic base for speed work, which soon got me a 5k pb and back within seconds of my 10k pb, but after a couple of months became mentally stale and didn't have the wisdom to back off, resulting in a couple of months of sporadic running.

With VLM a target (P&D starts mid Dec) 2 weeks ago I managed to get some motivation back and have been focusing on running 45min - 2hrs all between 70-75%max (146bpm) as per Hadd. However, from reading this, I am now wondering if I have been miscalculating my HRmax all these years.

When a racing cyclist I used to do max tests, which would come up in the mid 190s. Although I have aged 10 years since (now almost a vet) I have used the same figure - thinking that running HR is generally 10 bpm higher than cycling HR - so will componsate the 10bpm drop due to age.

Although I know of the 5x hill reps and 2x800m MaxHR tests, I have always thought it best to go by the HRs I have in measured repeatedly in races:

My Ave HR for 5k = 175, 10k = 173, HM = 171, Marathon = 161. 

Question: With this data - am I over estimating my Max HR at 195bpm? If so, 75% shouldn't be 146bpm and I should be running much slower (a common issue for Hadd newbies I understand).

Sorry about long winded introduction. Advice gratefully received.

27/10/2012 at 10:56

I know what you mean Andy about WHR!   It is just when i read on net i see on this conflicting advice.

27/10/2012 at 16:49
Welcome keir. Based on your race average hrs I would estimate your max yo be low to mid 180s.
27/10/2012 at 19:47
.
Edited: 27/10/2012 at 19:50
27/10/2012 at 20:25

Thanks Brian. I was hoping for higher, but I can see how you estimate that.

I think the only way is to face my demons and do that test. Gulp.

28/10/2012 at 15:31
I'm going to do 5k+3mins which for me is just over 10 minute mileing till I get up to around 50miles per week.
I'll then do the test to try and get maxHR and do HADD properly
28/10/2012 at 16:37
Mug punter good luck, I found at first it was really hard going because I had all the hr's wrong but with brians experience I was able to arrive at an estimated max hr of 200bpm so I just been using that and this week the 70% runs have generally got up to 5k +3 min pace. (8:16min/mile so it actually feels like comfertable running most of the time
28/10/2012 at 20:57

I looked over stats for this past season and my max HR was when relatively unfit - my first race back after injury and I reached 182bpm. So I think I'll work with 185bpm for now.

So I went out this morning with adjusted HR zones - 126bpm = 70% of max and really found it difficult mentally to run so slow. 10m/m ave speed. I know people say this is hard, but it feels painfully slow mentally, a bit boring and certainly not taxing at all physically. Do I really need to do this for 6 solid weeks? 

Andy and MP32 - when using 5k + 3mins - is that your pb 5k +3mins (mine would work out at 8.45m/m), or your current estimated 5k time +3mins (9.15m/m for me)? 

28/10/2012 at 22:10
Keir- I think the document just says 5k pace + 3mins rather than 5k pb pace + u mins. So I guess you would use recent 5k form as in last 12months or something. Brian would be best for that question though really, he'd give a more precise answer.
28/10/2012 at 22:11
I'm using current parkrun 5k time + 3mins
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