HADD training plan

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10/11/2012 at 18:28

Hi Kier

Thanks for your thoughts on my plan. Having given it some thoughts I think you are right regarding the 80% runs. I think that I am going to try and get my HR/Pace steady at 70% and then 75% before incorporating 80% runs. Think I will just do a 75/90 minute 70-75% run in place of the 80% run for now.

Have found when I have done out and back runs pace vs hr remains steady, but when I have done an slightly undulating route pace has been ok for first 4 miles, but then HR has drifted and pace has slowed.

 

11/11/2012 at 14:42

Hi guys,

Long run today, 8 miles in a group and 5 on my own, my HR was high today, strange I could talk without any effort, breathing was light yet the average rate in the first 7 miles was over 150.

2:30:00 13.14 miles @11:11mm 149avgBMP 168maxBMP

11/11/2012 at 15:00

Well I have had to bite the bullet and take at least a week off running if not longer.   Need to get this calf problem sorted.

11/11/2012 at 16:04

Hi  Stewart,

16 miles this morn at 111 bpm ave,  in 2.42 mins last 2 miles I was almost walking to keep HR down below 70%.

Did have a few drinks last night, must have influenced HR 

11/11/2012 at 20:00

Good luck Spen. Better now than later. 

11/11/2012 at 22:32
spen71 wrote (see)

I think what we need to do is get the pace we feel "natural"  stick to it as the HR drops for the given pace.  Well thats what im doing

I think this is a great statement. That is kind of what happens to me as well. I have a pace that just feels right on runs. At the beginning of HADD training, my HR may end up in the mid150s to maintiain this (I'm at 160 HR for 80%). However, when the HADD miles accumulate, I will have a week where all of a sudden I'm running at this pace and my HR drops into the mid140s. At this point, I'm on my way as I can now train in the low 140s (140 is 70%) at my "natural" pace and pressure is off (and I feel great about myself because all these high mileage weeks are done at a pretty good clip). Then what invariably happens is my pace keeps dropping at the low 140s range. This is what keeps you going. At the same time, your legs take on that steel characteristic (you can do 60-70 mile weeks and feel awesome on every run...no running down, just good running day in/day out. At least that's how it has worked for me.

Then you sprinkle in the 80% runs and on it goes...

Also, for what it's worth. Two years ago I did Hal Higdon's Marathan plan (the Advanced I). It featured speed work every week. I ran a 5K 2 wks before the maarathon and had a nice time. This past spring, after just doing HADD for 4 months (no 80% stuff though) I matched that previous 5K time. During the race I didn't get tired, but kept thinking I can't go any faster!. So for 5K races, you'll never be hitting it out of the park, but for half to marathon, I think you can keep fairly competitive on just the 70 to 75% alone.

Spen. Good luck with the recovery. It will probably do you good to just take the week to absorb all the training anyway.

Edited: 11/11/2012 at 22:36
11/11/2012 at 23:04

Very true VT. Over the last couple of weeks I've found that when I'm running and have "swtiched off" for a few minutes that my heart rate will be around 145 and my pace around 8:00. Its a nice way to run.

 

I got to 70 miles this week. 10 miles at 80% and the rest at 70-75%. 

12/11/2012 at 09:50

52.9M last week and i've had a "WOW" moment, LSR yesterday was 15.8M @ 9:07 @ 70% and HR only edging towards 75% last couple of ( uphill ) miles. It was only about 8 weeks ago i was knocking around 10m/m for the same run.

2 mid week 10 milers ( Tues/Fri ) and stepping up from 40M to 50M a week seems to be doing the trick.

Edited: 12/11/2012 at 09:50
12/11/2012 at 11:55

(delurks)

Great run mace! I love it when you hit one of those "sea-change" moments!!

(pops back to Fetch Hadd thread...)

12/11/2012 at 12:29

Excellent stuff, mace! I love those "holy shit" moments in running. Very excited for you. Great mileage too.

Tek: why not stick with us? We are an ok bunch, honest

I enjoyed reading back over the past few pages . Another one here that hates speedwork. Very surprised to read that a mega-fast runner like Keir hates speedwork too! That made me feel very much at home

I love my running but whenever I have a sesh with speedwork in it I dread it and I don't want to do it. I think deep down I'm scared of getting injured. Lots of people told me before that I'd need to do reps every week in my marathon buildup to go sub 3:30. Well, I didn't. I did the very few sessions that are part of the P&D plan and they are pretty low key (I think its 5x600 (that features twice), 5x1200 and 3x1600. That was enough for me, thank you very much .

Spen: hope you can sort that calf issue out. Agree with others. Rest is key. That comment about "natural" pace rings very true. It made me realise that I should leave the 80% runs for the time being until 50-60 mile weeks at 70-75% feel completely natural again and only then add the first 80% run and so forth.

Gaz: impressive mileage.

VT Runner: that's a nice way of running 5ks. I had the same happen to me in March after 3 months of HADD and basically a complete comeback to running (illness & injury meant I was out for 6 weeks). I thought I was going to be in 22min shape on a good day but surprised myself with 21:18 which felt easy and controlled.

12/11/2012 at 12:57

Tek - come on out  

Chick' - great moments aren't they, i always think something's wrong with the garmin / HR monitor  Re speedwork, i dread it a bit too and for the same reason, worried about injury !!  I'll avoid for as long as i can ..... i keep thinking back to a few months ago when i was wondering how on earth i would be able to keep up 9min miling , just couldn't imagine it. So i've progressed this far with very little work outside of 70% and don't see the need to push it too much at the moment.

12/11/2012 at 15:06

Good running everyone.

 

I worry about taking any time off.   Think Im going to lose all my fitness.    I dont think im any quicker now than I was 6 months ago .

 

I think everytime ive tried to introduce some speedwork I have got these niggles so time to leave them again   Dont like them.   Much prefer the long tempo runs at like 85% and hopefully beyond with HADD!

Edited: 12/11/2012 at 15:08
12/11/2012 at 22:25

Roy, well done mate impressive distance and keeping your HR at 70% kudos!

Spen, hope you get over your niggles quickly

Mace, congrats on breaking the 50 mile barrier

Gaz, 70 miles I'm in awe, it would take me 12 hours a week at my current slow run pace to get than many miles in 

tonights run was a 60mins @70% run, so my plan was to try and keep it as close as I could without slowing to a walk. average % for the run was 74%, this is my first run with any average below 75%, I've got to be happy with that, but boy it felt extremely slow.

1:00:10 5.12 miles @11:45mm 137avgBMP 154maxBMP

13/11/2012 at 09:31

roy silver - very disciplined HADDING, excellent stuff. I can stick to 70% on the long runs but once HR starts to drift my stubborn streak kicks in a bit and i can't bring myself to slow to get back to 70%. I think i might make that my challenge for next weekend but it will be a battle, particularly the last upward sloping mile.

Stewart - nice work and i hope you can stick with it. You won't see improvement overnight so you have to be patient and try not to cheat. I've found that when the improvement does come it's noticeable and seems to have happened every 6-8 weeks or so for me so far.

The most obvious benefit of running this way is that you are able to run within yourself comfortably and can build miles without knackering yourself out and then getting injured. I'm 46 yrs old, have been doing this for 6 months and apart from the odd niggle i've built to a weekly mileage i could only dream of before. And to think that 6 years ago i thought my body was about to fall apart  You won't be impressing anybody by tearing up the pavements on the way but it WILL get you there. Be patient and good luck.

13/11/2012 at 14:21

Agree with mace - Hadd enables us to run miles and miles without wearing ourselves out - and that's not only physically but also mentally.

I did the "run within yourself" thing this morning and put my Garmin to show time only, no HR. Very surprised to see a completely steady run at exactly 70% (127 bpm). The mile splits would differ by 2-3 secs. max. Guess I should do this more. My inner Garmin obviously works quite well

The only fly in the ointment: today's run was 8 miles at 9:13 pace. A few weeks ago I did a 22 miler at an even lower HR (125) but got 8:45 pace ! Whatever happened to my pre-marathon fitness? Does one marathon really sap you of the stamina you had pre-race?

13/11/2012 at 16:55

God i hate being injured!

13/11/2012 at 17:34

Back after a weeks man flu!!

Managed one run whilst ill - 6 miles @74% steady.

Back to it tonight - can't wait

 

13/11/2012 at 18:44

Mace/Stewart,

Jan/feb/March of this year I was running 16 miles in 2hrs and 55/6 mins at 110 bpm =

70%.

Same Hr but now 2hrs and 40/1 mins, and it feels so easy, it's the only way to train and we all know it.

13/11/2012 at 18:46

Spen,

better now than next spring, get well soon

13/11/2012 at 19:04

Im hoping it is only a calf strain which was not healing as I was resting it.

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