HADD training plan

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.

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.

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.

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

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.

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

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.

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)?