HADD training plan

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

Andy awesome!

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.

AgentGinger - thats a quick improvement for 8 weeks. 1 minute per mile better than when started - fantastic. I guess the mileage is helping.

Check your drift over a longer run - say 10 miles and post some stats.

Looking good

Agent Ginger-  You have got a 1 min mile difference  which is some going!

Great splits Andy.

Thats some improvement Agent Ginger, well done.

Good luck with the injuries/ niggles Tek, Johnny and Spen.

Did my first bit of Hadding for a week or so after tapering and recovery from the weekends half marathon. 11 miles tonight, averages 141 BPM (about 73%) and 7:57 m/m. Legs not quite right but not too bad either.

AgentGinger - that's a great improvement in 2 months...well done

Nice run Gaz

Managed to miss the storm tonight, and got 8.5m in at 70% + a few blips on the hills.  Still way off the pace I was pre-Frankfurt. Knee survived intact.

AGF

Was that10k a 80% run ATD and what are your pbs?

Hope the recovery continues Tek.

Nice recovery Gaz.

Did you run last night Spen?

So I did my first HADD 2,400m test last night. 1m w/u (which in hindsight I didn't need as was above 130bpm!) then 2400m (6 laps of track) on, 90sec off:

131bpm (69%) 8:02m/m - felt sooo slooowww
139bpm (74%) 7:27m/m - ok
149bpm (78%) 6:53m/m - a bit livelier
158bpm (83%) 6:18m/m - slightly uncomfortably fast, but nice
167bpm (88%) 5:53m/m - hurts, but managable.

I took a lap or so to reach target bpm (130/140/150/160/170) which is why the ave bpms are a bit lower than targets.

Anything else I can read into these stats, or do I need to repeat the test in 6 weeks time to get something meaningful?

Rounded off with an easy 6m to make 14m in total and a core and stretching 1hr session. 

spen71, I've done Amsterdam marathon and Prague half 3 times. And of course Eindhoven this year. Really enjoyed all 3 places, especially Prague. Prague is a fantastic place to visit. Got the lot - culture, food, beer, nightlife. I would like to do a big city mara in the States.

Keir, quads a tiny bit tender ta. Things settling down now following my second session in the gym. Got 2 sets in quite easily, should be able to step up to my full routine next week, 3 sets of 2 mini circuits.

AgentGinger, good for you. It's always nice to hear of excellent progress. Patience is the key.

AtD, when I return to the 80% runs, I tend to go straight in to 70mins. Not sure this is a sensible thing to do but I have been doing the hadding on and off since 2005 so I guess I'm used to it. But the drift on 70mins can be massive (up to 1min/mile) from memory. I would move up by 10mins each run if I were you. The fact that you were comfortable is a good guide to your coping with the increase. If running these by feel, I tend to reccomend that you should be able to complete the 70mins and be able to keep running (no rest - as after tempo say) albeit running slower, continuing into your cooldown.

Teknik, good news on the knee - easy does it. 

Gaz, Good that your back on the horse. Whats the next target?