HADD training plan

Congrats on the PB Brian.

Spen: I hope the lurgy clears up. I've been running with a cold for the last few nights that I'm hoping doesn't decide to develop into something more debilitating. Don't think the weather is helping, I've got soaked 3 out of my last 4 runs.

Good weeks running Keir. Well done Andy, Mace, AGF and BD.

Sorry if I've missed anyone!

Just back from 8.25 @8.50 pace   63 mins..max 75%  average HR 69%.

What I want to ask please is...is it usual to go from consciously having to SLOW down to keep HR down a couple of months ago to now having to consciously speed up and keep checking garmin/hrm and make my self  up the pace to get HR up ? it does feel good to be running instead of plodding at over 9.30s but also feels weird.

Knocked a whole 4 mins of this route today at same hr.

Is anyone frustrated like me at running so slowly ? i did 5 miles today and it felt like walking pace, just under 10 mm pace when can you start doing faster speed work ?

My pb for hm is 1:25 not as fit now but working on it, got a 10k on sunday but running this slow  makes me feel like i'll never get faster ! someone tell me i'm wrong and just be patient

Your 70% is impressive AtL. It is just over 1min/m faster than mine.

Brian - have a missed your HM pb? Where / when / what was it.

You don't seem to have much luck at the moment Spen. At least the lurgy gives your injury extra recovery time.

Great work on your run today NN. I have only been doing this a while but I am certainly finding that I think I am running easy at times, only to look at my HRM and realise I am 5bpm too slow. That often happens running down hill and the opposite up hill, but certainly it is happening more regularly on the flat. I guess pace perception is stronger than 'feel' perception.

Up before the crack today. 11.4m completed by 7am - 8.20m/m @ 140 (72%). And a colleague has persuaded me to go out for a 6m run after work today. - tired legs tonight!

ashman wrote (see)

 running this slow  makes me feel like i'll never get faster ! someone tell me i'm wrong and just be patient

You are wrong. Just be patient! 

Ashman I only follow advice from the thread and cant offer any advice especially as your times are way faster than mine , but I very nearly gave up on the slow stuff at first as it seemed ridiculous to have to keep slowing down to virtually walking pace at times.

I havent run over 75% for over 2 months the last fast run I did was a 10k race back at the beginning of Oct (47 mins).

I have gone from 10 min miling to 8.50 now and will soon add some fasterstuff..beginning with a club run tomorrow @ 8.15s which hopefully will give me an 80%..will see.

Keir that is a silly time to get up  on my days off work (like today) I just about manage to get up at 8.30...and thats a struggle..mind you after 20 years of night shifts I am virtually nocturnal

Oh my first post should be 8.50 pace 73 mins.. for 8.25m ..used to be 77 mins for that route

NN, Love it when a plan comes together. At the risk of repeating myself, it's like banging on the door for ages, and eventually the door opens and lets you in.

Keir, Eindhoven (Netherlands) 14th October. I ran 80:45 which was 3s off my pb. I was a little disappointed at first because I had targetted sub-80, but all-in-all I ended up happy.

ashman, read back on the thread and you will see that most have the same reaction as you. Then read the success stories too. If carried out correctly, hadding generally gets results. Don't hadd your race, race your race.

Brass Monkey session 1:

7.45 miles in 57:42, HRav 138, incl 10x90s (60s recovery jog). HRmax=178.

90s paces came out between 5:27 and 5:52 depending on whether it was slightly uphill or downhill.

NN. I'm the same, I've been a shift worker for over 20 years and just can't make myself get up and run much before mid-morning. 

ashman - I'm currently in base phase and yes it was frustrating at first. Still working on my aerobic capacity - no subLT's yet - but it won't be long - I can feel it in my bones!!

I closed my computer all last week as my family was in town for Thanksgiving...and I came back to all this! Man, it took me two long sessions to catch up. You guys have been busy running (and writing too). Great reading...thanks.

Well, I pushed my long run to 16 miles on Sunday and did the last 5 at about 78% effort. All felt very good...maybe a bit of tightness over the sports hernia site but only in the final mile (and nothing lingering at all). Had a nice 11 miler today at 72%. Overall, I'm finally hitting 50 miles per week again, my legs are fresh, and I'm now getting itchy to reintroduce some 80% runs. But will not as my cake is very undercooked. I think I now need to go back to my physio and get a nice program in place to strengthen my core. I've never really done core work (hence the injury) and literally can't even engage the right muscles (she laughs at me). Only when I can do all the core work with out pain in my injury site will I start the fast stuff again.

It's just nice to be able to run when I want to (and for generally as long as I want to) again.

NN - lovely HADDing

Spen - someone doesn't like you at the mo, take care

VT - 50M per week, itching for the faster stuff .... that's about where i am, have just introduced weekly sub LT's.

atd - 995 beats is admirable.

Gaz - cheers

ashman - be patient

Keir - that's a mighty fine 11.4

Brian - 20th for age would be awesome, go for it, SURELY within your capabilities.

Tek - how's your knee doing dude ? Just read back a bit and saw you asked about my sub LT progression. My first was back in July and i've done 10 since.

July - 8:25/m @ 140bpm  ( 1160 beats per mile )

Today - 7:22 : 149bpm ( 1099 beats per mile )

Going on 4 seconds per beat, which is about my average, i reckon that's an improvement of about 27secs per mile for same effort. Not outstanding, and not as much as my improvement at lower HR,  but then i don't do them regularly and only once a week when i do. Another plus is that my drift is much better now.

Today's run, 10M with jsut under 8M sub-LT.

Lap     Distance      Time         Pace           HR          %

1         1.32             9:44          7:22           143         79

2         1.32             9:40          7:19           148         82

3         1.32             9:36          7:16           151         83

4         1.32             9:42          7:21           152         84

5         1.32             9:49          7:26           151         83

6         1.32             9:51          7:28           150         83

TOT     7.92             58:22        7:22           149         82

Last week 6.6M @ 7:21 @ 150  .... so similar but much windier today and am quite happy with that. I think i should be staying at this intensity for a while yet though.

Good plan on the core work VT. I go to a core session once per week as despite my best intentions, there is no way I would do this by myself otherwise.

Great progression and excellent consistency there Mace. Am I right in thinking that you do you do this sub LT run once per week? and how long have you added this to the weekly programme?

5m @70% this morning to make 27 for the week so far. 

Hi guys! Sorry I dropped of the radar for a bit. Busy at work and at home. It's great to see the forum so much alive and kicking

Bit of bad news: I fell yesterday (roadworks barrier was kind of in the way) and wounded my pride, hands and knees and completely killed my Garmin (screen broke). Ouch. Garmin will swap the broken one for the newer model at around half price so that won't set me back too badly there. Left knee is a bit worrying. It felt fine this morning (and I nearly attempted a little run) but I'm glad I didn't. Been sitting at my desk all morning and now it's stiff and sore again. I should really be on my sofa with feet up and an ice pack on...

Enjoy your running! You never know when the bench hits

mace, improvement is ok, and you are correct, the more regularly you do the sub-lt runs, the better the improvement. Is the 83% run your only effort of the week, not counting the long run of course? If not, be careful to back off if necessary. I would assume that you are concentrating on the 1 80%+ run, building up by time?

VT, You're in a happy place at the moment, hope you keep it that way. As you quite rightly say, the core work (I like to expand on it, and call it strength and conditioning) is the way forward. This will improve your posture, strengthen the important muscles and decrease the likelihood of injury. And of course it will enable you to run more efficiently and therefore faster

Chick, Bugger! Sh*t happens unfortunately and you never know when it will strike. I tripped on a mooring post on the canal a few years ago, tore my hamstring on the other leg - it cost me a London marathon, and a few months rehab, and since, the related occasional niggles with scar tissue. Probably bruised/inflamed under the kneecap, which will hopefully disappear gradually over the next few days. Plenty of anti-inflammatorys and ice (on your knee, not in your drinks).

Benched here too. I keep trying to get back too quickly - knee very sore now

Nice stats Mace!

Good advice Brian

Drinks are a good way to numb the pain, Brian .

Oh bugger, Tek. Sorry to hear that. Was that getting back too soon after your marathon? Or increasing miles too quickly? Do you have a good fizz to sort you? Crossing my fingers.

Mace - great stats, nice and steady.

I'm hoping to put a 20min sub-LT into one of my workouts next week and VERY SLOWLY increase the time by 5 mins each week - bearing in mind my slow pace at the moment that will be about 2 miles in the middle of 6 to 8. Slowly does it. Been on Base phase for 13 weeks now and I have 12 weeks left before HM in March. Want to increase work slightly. ANY sign of a niggle and I will hold off.

Chick / Tek - hang on in there