Gaz - i'm not surprised there's no 85% next week cracking run, 9 seconds to aim for next time
Brian - hope you had a good break
Average 50M per week over the last 4 weeks and feeling good so i'm very happy with that. Long run was 17M this morning, my biggest so far.
Got my eye on a 10M race on 2nd Dec so i think i'll do about 45 next week ( maybe cut back on the long run ? ) and put in a sub LT run to see where i am. Then the week after will be my easier week with the race on Sunday.
How does that sound ?
Fantastic result Gaz. That is a gutting time if that is the fastest you plan to ever go, but as a target / goal that is a fantastic time. It means that you continue wanting more. Great work on knocking minutes off your time. Your body deserves an easy week after that performance.
Good luck on the recovery JB
Happy to report my first full calendar week of HADD and also my first 50m week since Jan
As I apreciated reading others training stats, here are mine:
Mon - 5m 45min @ 70%
Tue - 11m 90min @ 74%
Wed - 5m 45min @ 70%
Thur - 14m 2hr @ 75% (hilly)
Fri - 5m 45min @ 70%
Sat 10m 90min @ 75% (hilly off rd)
Sun - Marshal club race.
Re-reading the HADD - Joe advice, I think I might replace one of those 90min 75% with an 80% run this week.
x-post - Welcome back Brian.
Sounds like a good idea Mace. Although long runs are probably the most beneficial of all for the marathon, you don't need to be knocking out 17m every weekend. Also it's good to have some occassional races to maintain interest this time of yr. Will you run to pace / HR / feel?
Keir - nice training. The plan with the long runs was to build them up gradually over the last month with the mileage so that when i get to mara training the 20's won't be such a big step up.
Plan is to run to pace based on sub LT run and not look at HR at all. Last sub LT was a couple of months back so i'm looking forward to seeing what i can do now.
I have posted a dodgy link? Have i? Where??????
Oh Never done any hyperlinks! Would not know how to! LOL
GazOC - if it makes you feel any better, my HM PB is 1:30:06.
Well, almost ready to restart Hadding in earnest ... 40:27 yesterday at the Abbey Dash 10K. Quite happy given the poor mileage and lack of consistency - I'd given up on sub-40 a couple of weeks back as my 5K times were not giving me any indication that it was on. So sub-41 became the more realistic target ... so sub-40:30 was a nice surprise, especially since WAVA suggests it's my best run ever! Just need to recover and then it's Hadd time.
DrDan, Good performance at AD. Recover well.
JB hope the recovery goes ok
Gaz fantastic PB !!
Mace well done on the long run and the mileage
DD great race!
Keir thanks for posting the week's stats - it's good to see what others are up to
Hi Brian, AGF, Spen, Roy...
I had to stop training again - knee still not right. A few days on the roller awaits...
Trying to sort out just what is too much cardiac drift / increase in pace on the long slow run. All my training at the moment is in the Base Phase so I'm always in the 70% to 74% zone. So my stats for my longer run are below and although I want to add another 3 or 4 weeks of base phase I'm trying to find out if at this stage the pace vs my HR towards the end of the run is at an acceptable level given a certain allowance for cardiac drift (for instance what is an acceptable drop in pace for the same heart rate allowing for that drift)? All comments welcome.
Mile Av%max HR Pace change Pace vs average2 74% +14s -21s3 74% +20s -1s4 73% +7s +5s5 73% +2s +7s6 74% -6s +1s7 74% +8s +9s8 74% +3s +12s9 74% +3s +16s
At face value the figures look OK but the last 2 miles saw a drop in pace of 2% versus my average pace for the whole run - so my question is -"is that an 'acceptable' loss in pace for HADD training given that the HR was stable at 74%?
Gaz - great job on the Conway half (time in my dreams)
Brian - welcome back
Keir - nice stats
Dr Dan - welcome back to HADD (you know it makes sense)
I was hoping for your advice/assistance.
I have entered the Manchester Marathon (28 April 2013), and have 23 weeks to train for it.
I have so far undertaken 2 weeks HADD training having done the Preston Marathon at the end of October.
I am wondering how best to train for the marathon. I have considered doing either 6/8 weeks HADD training followed by a 16/18 week marathon programme or Hadding it all the way to the marathon.
The P&D 18 week marathon schedule appear to tie in with the HADD philosophy quite well. I am thinking of following the P&D plan, but incorporating 2 70mins@80% workouts into the schedule, possibly in place of the midweek longer runs.
My plan would be to do 4 weeks with runs at 70-75%, then slowly incorporate one 70mins@80% workout and once comfortable doing that slowly incorporate a second 80% run. I would do the longs runs detailed in P&D plan and also the speedwork which appeals to me as it comes in the last 6 weeks of training.
My question is would I be better sticking to the P&D plan and running the majority of my runs in the 70-75% bracket or would I get more from Hadding it to the marathon and doing the 2 x 70 mins@80%
Have you done marathons before? How do your pb's compare across distances? My guess is that the answer to your question depends upon your background to some extent.
BD2000, I find your stats a little hard to read. Can you give the miles and splits instead? Is it a flat, out and back course you use?
I have run 6 marathons over the past 10 years. I recently did Preston which was my first for 5 years. I have run regularly for last 10 years. My cycle is usually train for a marathon, then after marathon carry on running, but without purpose, so lose fitness and have to bascially start from scratch again. This time intention is to maintain and improve fitness.
I averaged about 50/55 miles a week training for Preston, did about 6 months training. Aim was to run at 8.15/8.20 pace. Did this in training in 10 mile runs and found it easy, but during race was ok for first 10 miles then pace slowed to 8.53.
My PB are
5km - 22 mins
10km - 46:20 mins
10 miles - 1hr 19 30 secs
1/2 marathon - 1hr 44:30
Marathon - 3hrs 53
preston666, You are an experienced marathoner, and obviously have quite a few miles under your belt. I think you are a candidate for Hadd although your conversion is not too bad. I would suggest Hadd all the way. But then you say you like speedwork, so I wouldn't say don't do it because the running should always be enjoyed even at the cost of improvement (hopefully not injury).
My plan for you would be something like:
5 weeks up to 75%
5 weeks 1 x 70mins@80%
5 weeks 1 x 70mins@83%
5 weeks 1 x 70mins@83% + 1 speed session
3 weeks Taper
The variations on this (dependant upon how you cope/feel) would be to build in 2 runs at 80%, prior to moving up to 83%, and the speedwork.
At your level and experience though, I wouldn't bet my house on you gaining better results using Hadd for this one. But I'm fairly sure that in the long term you would benefit from ~ 6months (or more) of Hadd stuff.
preston, incidentally, how many long runs (and how far) do you normally do, and what format do they take?
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