keir, You have a good weeks work there! To fit an 80 % run I would change it round a bit. Firstly, I would tag your core sessions on to your 2 easy days Mon/Thurs.
Make Tues your long run, and then Friday could become your 80% run.
so it would look like this:
Mon 45min@70% + core
Wed 90mins + bike
Fri 90mins incl 70@80%
Sun 90mins@70% + bike
If wed needs to be your long run, then we need to rethink....
Please excuse the me, me post coming up
I suppose I should really do that Max HR test Gaz, but I've already had my balls ripped off once this week and really can't face more pain! My PB HRs for Mara was 161 ave (87%), HM 171ave (92.5%) and 5K 175ave (94.5%). Based on these my estimated Max HR is 185(100%!).
Thanks Brian. I was wondering if I was on the right lines with the HR% mix and whether it is ok to start some 80% now.
I can drop down to 1 bike and 1 core sess without an issue. I would probably also drop one of the 45min runs if I needed a rest day (I've usually had 1 day off per wk before).
Tues and Fri I don't have meetings before work, so can arrive 15mins later and I am prepared to get up 30mins earlier on those days to squeeze in 90 rather than the usual 45min before work.
On Weds I finish work around 5pm and join my clubs core session at 8pm. This, along with the Sunday ride, are the only times I train with company. Rather than go home, eat and throw up mid squat, I run prior to the core workout, which is why I have put my LSR in there. I could do it on Sunday, but would have to get up even earlier before the bike ride starts.
I did finish work early on Weds the other week and squeezed in 17m before the core session.
Let the balls settle down before trying that test! Its worth doing though, my max heart rate turned out to be 10-15 BPM higher than the 220-age method predicted. I'd say going of those figures yours could well be higher too.
I've been reading through this post for a few days on and off and I'm not finished yet, and I've also read the Hadd pdf, it does make for some interesting reading. Appoligies for the tread length in avdvance, so a little about myself:
41years old recently starting running for weightloss and general fitness approx 4.5 stones, since Feburary I have built up my miles to a max of 36 miles a week, I've only competed in a handful of races, a 10k in Sept (55:44), HM in Oct(2;03:xx) 17.46k also in Oct(1:41:xx) so I'm not particulary quick, I have done some 5k park runs but nothing recent but I would imagine that I could run it in approx 26:xx as I passed 5k mark in 5k in 27 mins during the 10k race.
my max heart rate during the 10k was 184bpm, 182bpm for the HM and 180bpm for the 17k.
I went out this evening and ran what I felt was easy, there was some inclines in the route, but unfortunetly it's kind of hilly in the Highlands, key stats are:
mile 1 10:39 159avg 170max
mile 2 11:06 146avg 166max
mile 3 11:08 149avg 165max
mile 4 10:26 146avg 153max
mile 5 05:44 141avg 152max (0.49 miles)
the HR monitor might need to be adjusted as the readings on the graph are all over the place and might be as accurate as they should.
I have a HM race sheduled for the 17 of March next year and given it's only 19 weeks away would it be benifical to start this type of training now as I would like at least 12 weeks with hills and speedwork sessions thrown in.
I would be grateful for any advice given
I concur with GazOC. I thought my maxHR was 182 for a while based on 5K races and other runs. It wasn't until I tried to dismantle an elliptical machine by going really fast that I saw it clime to 192. A few months after that I got it up to 200 on a particulary steep hill at the end of run (which may indicate I'm still low as I'd already run 7 miles at that point). Anyway, you may have much more capacity. For me it was a nice surprise to know I could up my 70% figure.
This week is a step back week for me. I just scouted my mileage since starting out again and it reads as follows by week: 1.5, 2.5, 4, 7, 25, 31, 16, 31, 35, 43, 43, 47. My fitness level is still doing great, but this past week my legs felt a bit heavy on the last few runs. I think I'll drop to 30 miles this week and then try another mid-40s week after that.
Good steady progression there VT.
Hi Stewart. One of the main benefits of this training is you can get in a good amount of mileage without the risks of injury that higher intensity running brings. I think you should keep doing these types of runs until mid Jan, then try to include some faster, HM paced work.
I dug out my Daniels book last night and looked at what they said about MaxHR%
For Threshold HR - 88-92%Max
For Marathon HR - 80-90%Max
Using the mid way point in these bands, and my HM HR of 171 and M HR of 161, I am going to estimate my Max HR at 190 (until I man up and take the test!)
StewartC, Welcome to the Haddite thread.
Looks like your already up to 6hours running presumably in 5 days. Think you are wanting 6 weeks base before HM training. Based on your max being estimated at 188, I would suggest something like:
1. 60mins@130 2. 60mins@140 3. 90mins@130 4. 60mins@140 5. 120mins@130
But this will be walking for you, so may be better using the 5k+3mins rule, so keep on knocking out 11min/miling and hopefully the heart rate will come down.
I honestly wouldn't do the HM traditional training, I think that you have more to gain just hadding until you can run easy at 130. A few on here have used hadd only in build-up to the HM.
Agree with Brian ... I plan to just use Hadd base-training to build up to my HM in late Jan 2013. The sub-LT sessions are pretty good HM training sessions, so if I can get back to slotting two of these in per week, I'll be happy enough.
welcome StewartC. Brian is right and he knows his HADD stuff . I tried a non-HADD approach for a half in the summer and guess what: DNF due to an injury that I picked up doing speedwork and that I didn't let heal properly . VTrunner: wow, that's what I call a great comeback. Nice miles. Dropping back sounds very sensible. Your legs will thank you for it. 80% 10 miler today but it was horrendously windy, i. e. splits all over the place and no clear picture really. Av. 8:35, i. e. still nowhere near where I was before marathon day. More patience required
Any advice on running with a cold?? (probably 'MAN FLU' really)
Cut mileage down, just don't or stop being a wimp and get on with it?
Usual advice is to stop if it's chesty or if you feel unwell ... but not to worry too much if it's just a mild nose/head cold. (nb I am not a clinical Dr., so if you die it's your own fault!).
Tonights 10 miler at 80% (160 bpm) was another hard run. My heart rate settled down after the first couple of miles to 7:02 m/m which was 10 seconds or so quicker than last weeks run, maybe as a result of the extra weeks recovery after Chester marathon?
Heart rate and pace was pretty solid up until mile 6 when the HRM went haywire and started giving out stupidly high numbers. I tried to just maintain the pace/ effort level but lost a bit without the HRM and my pace dropped to 7:10 until I "manned up" for the last mile.
As Dr Dan has said, these runs have got to be great training for half marathons but 1 a week will be enough for me for a while yet!
The sub-LT sessions are pretty good HM training sessions, so if I can get back to slotting two of these in per week, I'll be happy enough.
Thanks for the welcomes and the advice, I usual run 4/5 days a week, in september preparing for the 10k and HM it was 5.
I was out with jog scotland group tonight, I took the 3/4 mile group and as a result it was difficult to maintain a constant pace as I had to shuttle up and down the group.
40 mins 10:48avg pace 150bpm
I was mainly in the high 140's apart from the shuttling efforts which pushed it up a little, given this I've got a lot of work ahead to get the heart rate down to 130
StewartC - I started on HADD base phase 9 weeks ago and have started to see improvements. I'm aiming for a HM in March - I run 4 times a week, each run over one hour long. Initially my pace and HR was all over the place during the first 3 weeks. Now it has stabilised and I can keep to 70% - 75% throughout the run (8 miles max at moment - 25 miles per week) and feel very comfortable afterwards. I'm going to put some more weeks in at this level to ensure I have a decent platform to work from. My avg pace started at 11:25 and has recently changed to 11:05 so I know its working - I just need to put more miles in at this phase.
Did 10 miles at 139 BPM (70%) in average of 8:11 m/m. Pace and heartrate was a little erratic because of the high wind. Getting pushed by the wind was getting me 7:50 m/m for the same heartrate that was getting me 8:25 running into the wind.
Well I have thought about how I am going to go about this and this is it.
I work in miles as it is how my brain works!!"!!
Mon 6 @ 70%
Tues 6 @ 70%
Weds 10 @ 80%
Thurs 6@ 70%
Fri 10 @ 75%
Sun 15 @ 70%
My main target it to do another 50 mile ultra in May so will increase the Sunday and Monday runs so I am getting good Back to Back miles in at a slow pace.
What do you think?
BD2000, sounds like you're progressing along nicely, is all your running @ 70%-75%? when do you think you'll be ready for the next phase of the plan?
Gaz, wow I would be happy with that pace in a 5k never mind an easy 10 miler.
Spen, what sort of weekly mileage are you hope to work up too?
Went out for my 90 mins @ 70%, my first real attempt at trying to keep the heart rate down, boy it was tough, all the way round I just wanted to up the pace, but I stayed the course and resisted the urge.
1. 11:23 131avg 158max
2. 11:50 137avg 151max
3. 11:44 143avg 154max
4. 12:04 146avg 152max (into stiff wind along river)
5. 11:13 145avg 153max
6. 11:38 147avg 153max
7. 11:28 148avg 152max
8. 11:04 153avg 159max
Totals for the run, 1:32:41 11:32mm 144avg
I hope to get up to 70-80 miles as would like to do a 100 miler in 2014!
Looks like a very sensible HADD plan S71.
I have abandoned Drs orders and completed my 1st run for just over 1 week tonight. I couldn't manage 1 more week of recovery / getting fat!
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