HADD training plan

1,901 to 1,920 of 3,777 messages
01/12/2012 at 18:34
The heart has to work harder to dissipate heat.

12miles at hrav 130 in 96:50
01/12/2012 at 18:42

Yep Brian, I didn't feel I was struggling at all with the pace, just the heat.

01/12/2012 at 19:28

Ive got to go and have an ECG,  Been havign a bit of chest pain, palps and this wheezing!   Looks like im finally getting somewhere!   Doctors are crap tho,   been there loads of times and they did not even check my blood pressure!

01/12/2012 at 20:27

My max is my max irrespective of the time of year or the weather!!!

Or am i missing something important here.

01/12/2012 at 20:30

Spen, hope every thing works out OK.

01/12/2012 at 20:52

Max is the same Roy but the HR for a given pace goes up. So if you are trying to stay under 140 the winter you might running 9 mins a mile but in the summer you have slow to 10 mins a mile to keep the same HR.

Sounds like a check up wouldn't hurt Spen.

 

Nice run Brian.

Edited: 01/12/2012 at 20:53
02/12/2012 at 12:57
Ran 40:18 at Wrexham 10K today taking just shy of 2 minutes off my PB. Between that and Conwy half 2 weeks ago thats my soft target PBs taken care of, any further improvements will be much harder work.
02/12/2012 at 13:56

Great running Gaz!

02/12/2012 at 19:23

Nice run Gaz, big pb

BD - good to see you heading in the right direction

ashman - likewise

Tek - congrats on the ATHLETES heart, well deserved

 

I ran a local race this morning - the Alan Green Memorial 10M

Brass Monkey's when i got out of the car at 8.45 and entered on the day at the Westgate Pavillion race HQ. I was cursing myself for just having a long sleeved base and shorts and leaving the leggings and wind jacket at home as the wind at times was pretty bitter. Ho-hum !!

Plan was to run to pace and ignore HR and i got myself amongst the first 50 odd of the 300 or so runners then we were off.

First half mile i was determined to go to feel and at around the half mile i looked at my garmin and my current pace was 6:15 !!!! SLOW DOWN OLE SON !!!! Eventually settled at around 7:00 pace and for the first 4M i felt fine. It was about this time i checked HR and was up around 160 ( about 8 beats above my sub LT runs ) Runners behind me seemed to be struggling from their breathing patterns which made me feel very comfortable.

Although there were a few uphills to halfway i managed to control my pace on them and didn't get carried away. Then we got to the turn and as i headed back the wind hit me from the north ..... jeez it was bitter !!!

The return 5M i basically locked on to a couple in front of me and focused on staying with them, attempting to draft a bit but i couldn't work out where the wind was coming from, it seemed to be everywhere !

At about 7.5M the wind seemed to pick up and i started to work . Pace had dropped a bit and HR was up to 164 as we battled the wind. We'd picked off a few runners and the 3 of us became 2 as one dropped off. Into the last mile and the fella with me opened a bit of a lead and joined another runner so now i was on my own. Now it was feeling tough and i struggled to get back to them. Round the last bend on the prom and the finish was in sight .... then i realised the finish wasn't on the prom where we started but on the cliff top at the race HQ ..... i dug as deep as i could at the uphill finish but couldn't quite catch the 2 in front ... GAME OVER.

 

02/12/2012 at 19:32

Finished in 71:13 (7:07pace) @ 161HRav ... 41st out of about 280 finishers

I was targetting 72 mins so very happy with that and also happy that i ran to pace and managed to ignore HR most of the time.

My sub LT runs have recently been 7:22 pace (150HRav) over 6-8M so i thought for 7:07 and 161 my HR was a a bit high relatively, but not as high as my only previous race when it rocketed. So the plus i guess is that i wasn't as nervous this time but still not totally relaxed and can hopefully improve there.

Another plus - i hit another HR max ( my third since i started HADD ) at 183 ... i remember somebody saying when i hit 181 in my last race that my max is probably higher and he was right. I think it was Dr Dan . So i think i'll use 185 now.

Overall a very enjoyable race, well organised, superb Marshalls and i'll be back again next year

 

Edited: 02/12/2012 at 19:34
02/12/2012 at 19:55
Great running there Gaz, Its allways nice to take silly amounts of time off the pb well done. I honestly dont know how you find the discipline to only train at sub 70% but hey ho if it works an you manage to still enjoy training then its okay I suppose.

Mace nice one there. Again a run when you convincingly achieve your target is allways good, esp for the confidence
02/12/2012 at 20:08
Longest run since chester marathon today for me with nemesis erhem I mean club mate. 17.9mile in 2:09:43 @7:15average pace. 145average heart rate (72.5%max). that was to finish the week on 108miles average 7:31min/mile. 13:31hrs running time. Okay there the figures. That was hard today. First long hilly run in aggggggeeeesss. Well happy to of got through able to have a conversation the whole way though. Legs a bit tired though to tell the truth.
02/12/2012 at 20:15
GazOC out of interest could you see a tallish bald guy not far ahead of you in a green an white vest at helena.
02/12/2012 at 21:09

Cheers Andy (great long run BTW), Mace, Tek.

Good racing Mace, is that it now til Xmas?

Andy, I didn't notice the tall guy. TBH although the race was well organized and marshalled the surroundings were pretty grim to look at and I tend to switch off a bit any way as regards other runners and whats going on around me.

Now my races are out of the way until the end of Jan I'll be trying to make sure I get my 10 miles 80% run in once a week in addition to the 70-75% stuff.

 

 

02/12/2012 at 22:39

Gaz and Mace,

Well done on the races. Having kept an eye on Mace for while now, I'm very impressed with your progress. Now you have a bit of the unknown removed for your next race. Experience trumps all.

Got 14 in today. Was an OK run. HR seemed a bit high for the effort by a few beats per minute. Although it is interesting that on most of my long runs now my pace keeps dropping near the last 4-6 miles but my HR doesn't necessarily increase. I haven't been drinking any water on my runs since september (didn't want the drink belt over my injured area). Perhaps it's time to reintroduce some hydration to my runs (although to be honest I don't need as much when the weather is colder).

Other thing I never manage to do is get sufficient sleep. I'm lucky to get 5 hrs per night. I feel like I'm slowing my metabolism and obviously slowing my powers of recovery. Out of curiosity, is this about what you guys get? What do you get and do you feel chronically sleep deprived (or that all the running exacerbates this feeling?)?

Edited: 02/12/2012 at 22:41
02/12/2012 at 22:50

I've always got by on 5.5-6 hours a night, any less than that and I stuggle, I don't think running has changed that. The one effect running has had on metabolism is that I'm a lot more "regular" these days, sorry if thats too much information though!!!

03/12/2012 at 09:02

Gaz, Well done on the cracking run and smashing the pb to bits!

mace, Nice report and good controlled race.

VT, I'm always tired! Especially when training hard. I find myself going to bed earlier and earlier. I was in bed at 9:30 last night, and sometimes in bed at 9. Up at 5am this morning to go to the gym. We've just bought a new suite, and my chair is an electric recliner. Great for a little snooz now and again. 10mins kip really does help!

 

03/12/2012 at 09:49

Thanks folks

Brian - i forgot to mention, i also tried to concentrate on abs and glutes based on your previous comments and i think that helped. I've been working on cadence a bit as well as i've noticed i lose concentration in patches and it drops considerably.

The bummer is i've just reviewed my garmin stats and what i thought was a new max of 183 was right at the start so no doubt a spike ... the highest i actually hit was 170 (94%).

Time    HRav   %       HRmax

7:00    154       85      183 (?)

6:57    158       87      161

7:16    159       88       165

6:58    161       89       166

7:03    161       89       169

7:19    163       90       166

7:15    164       91       167

6:59    164       91       167

7:16    165       91       167

7:10    165       91       170

73:13   161      90       170

 

Does 90% HRav seem high, so maybe my max really is higher than 181 ?

 

03/12/2012 at 10:17

Been away for the wkend. Almost rolled over and had extra sleep but (luckily) my middle kid vommited all over his bed at 5.30am which was just the alarm call I needed.

I always thought you were in the states Mace. But we are probably in the same county! Unfortunately I didn't run the Thanet 10m as away, but I have for the past few years. If you averaged mid 160s for 10m I reckon your max would be about 185bpm. 

Off to read back a couple of pages to catch up with the rest of the wkends action...

03/12/2012 at 10:40

 @ luckily vommiting over the bed

I believe VTRunner is in the States, Keir.

I'm from Ramsgate ....

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