Hi Chick, do you don't have a link to the P&D 12 week plan do you. I have a copy of the 18/70 plan.
Kier, I like you cake analagy, agree with your comments re: speedwork. I think I am better concentrating on base and then the icing for this marathon.
Brian, I think in hindsight the 10 mile easy/10 mile MP run, probably was too hard. I like the look of your progressive runs, will give both a try.
PM me your e-mail address Preston and I mail you a scan. Which one are you after? 12 weeks 55-70 miles or the 70+ version?
JB hope you shake the foot injury. I'm on the bench too as the knee/VMO is still a niggle.
So I've fiddled with the plan and it now looks like
(1) 3 more weeks of base with just 70% and 75% runs, building to 50 miles pw
(2) then 6 weeks base including one sub-LT run at 80%, getting to 70 miles pw, with a one week cut-back
(3) then I'm switching to an amended P&D 12wk up to 85 miles....2 x recoveries at 70%, 2 x medium runs one a 70%, the other 75%, long run at 70% unless MP finish is specified (at 83%), one subLT (which I hope to nudge up over time), and finally one non-Hadd tempo (club race) per week (replaced with a 70% jog in the MP long run weeks).
...hope the shins can handle it
Seeing the physio tomorrow so managed to hold off the running to then.
Hope it goes well Spen. I was wondering how you run today (well, yesterday now) had gone.
Sounds like a good plan Teknik (and one I might copy).
JB, Good luck with the foot rehab. Take it easy for a couple of days, then stick to ~ 70% for a while.
Teknik, hello. Hope the knee niggle disappears. Good medium term planning - Is it VLM you are aiming for?
Spen, good luck at the fizz.
Chick, sensible head on, running easy. Hope the woman-flu abates.
Gym again this morning. Managed to do a little bit more than Monday, and the glutes are less achy now. Raining heavily though, lunchtime run could be a bit of a labour of love.
Well the fizz seems to think i just had a muscle strain!
Spen - prior to HADD I had lots of niggles and within an 18 week training period I had 4 visits to the fizz (all muscle knots / pulls related to training at too high HR and I think I was building up too much lactate and not letting the 'slow' muscle fibres build enough)
Since starting HADD I've had no injuries in 12 weeks
BD2000: don't jinx it - touch wood, quick!! .Hope those injuries heal quickly JB and Spen. Tek: Plan looks perfect to me. Tempted by the 85mile plan myself. Although I tend to break down on 80+ mile weeks. Perhaps with a stronger base it can work. Otherwise I'll mess around with the schedule to peak @ 80 miles. 10 miles @ 70% done this morning in strong winds resulting in pretty uneven splits. HR stayed rock solid though. I think I'm finally getting the hang of running to feel. My HR is a lot more stable on feel than it is by watch.
wow this thread moves quick doesn`t it. thought i`d have another look in.
did me first 80% run today.
15min warm up
then the main session, (copied staright from fetch training log)
20min out along cycle path, turn around and repeat basically.
Split Summary ====
1) - 1m - 6:14(6:14/m) - 145bpm avge - 159bpm max
2) - 1m - 5:59(5:59/m) - 161bpm avge - 165bpm max
3) - 1m - 6:04(6:04/m) - 161bpm avge - 165bpm max
4) - 1m - 6:16(6:16/m) - 161bpm avge - 166bpm max
5) - 1m - 6:20(6:20/m) - 161bpm avge - 164bpm max
6) - 1m - 6:21(6:21/m) - 160bpm avge - 164bpm max
7) - 0.43m - 2:47(6:23/m) - 158bpm avge - 160bpm max
17min jog home to warm down.
the 160bpm got me a slower heart rate towards end but not really worried because i know that will improve within weeks esp with all the 70% running to back it up.
enjoying training at the moment now my mileage is back up to pre marathon levels.
didn`t have any idea what my splits were until got home to find they were actually pretty good in my opinion. would like to see consistent 6min/miling soon hopefully.
AtD, Good start. Great pace, but a bit of drift. Presumably you intend to lengthen the 80% section over the next few weeks?
Spen, That sounds good then. How much time off did the fizz suggest?
4th run in after my hols and things started to feel better, HR was lower and I ran a bit faster.
She said I was fine to run on it. Prodded and massaged it and no pain. I knew this before I went. Always the way, heal before I go!
Spen glad it's nothing serious!
Keir thanks for the endorsement
Brian - haven't decided yet but am targeting 21 April - Hamburg maybe (waves to Chick - nice run!)
BD2000 same here - slower training means fewer injuries
Out tonight to test the knee...will need wellies, I think
Andy: awesome run! Hell, that's faster than my 5k pace Tek: do Hamburg . I'd love to have some forum buddies over . Best of luck with running tonight. Weather sounds pretty abysmal
I Would like to do an overseas marathon......
Its quicker than my 5K pace too. You have some talent Andy!
Nice run Andy. That is an impressive solo 10k. Was that at 80%? Did you run to HR or feel? Did you have any rests between the miles?
How are the quads Brian?
Going to don the rain coat for my LSR in 1hrs time. Going to do the clubs core / stretching session afterwards. As it is based at the track I am tempted to spend the first hour doing the 2400m test (130bpm/140/150/160/170) with 90sec rec and see what pace it comes out with. Despite the wind it might be useful to have some base data so I can measure my progression in the future.
I've been HADDing now for about 2 months. I've not been following it quite as methodically as some of you, but i have noticed a general increase in my pace for "slow" runs at an easy effort level. I've been very gradually increasing my weekly distance, still only low compared to many here, but i managed 32 last week and will complete about 36 this week barring injury, which has been (fingers crossed) so far avoided, probably because of the low intensity.
At the end of Sept/start of Oct I was doing all my runs around 11min/mile or slower, trying to keep my HR below 145-150 (and struggling with that). Now, running at the same effort I've noticed the pace has drifted to ~10min/mi, with the HR staying around the same 145-150 mark. The only faster run i've done is one Parkrun, and I plan to do another this weekend, then one more in a couple of weeks (as my timetable allows) just to psychologically reassure myself that I can actually run faster than my "easy" pace.
I plan to continue this approach until the mid/end of Dec, and I think it will have done me good and put me in a reasonable position to start my marathon training around xmas.
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