HADD training plan

mace, been thinking about your 10miler. If it was a controlled effort then 161 average would be ok for a 181 max. I think that 90% is ok for a race infact I think you could average 90%+ in a 10M or shorter. My HM in Oct was an all-out effort, and I averaged 168 (my HRmax is 184 I think). My max in the HM was 178.

Brian - blimey,  looks like i'm gonna have to try harder   

Not sure i can go much harder than this though .....

http://www.jodihanaganphotography.com/p390641488/h4de1a9ee#h4de1a9ee

Ouch mace! Looks you are riding the hurt train pretty hard

Fab running guys - especially Gaz and mace with their respective races.

Andy & VT runner putting in good long ones.

andy the deestrider. wrote (see)

Oh my lord I dont know how you lot manage on that ammount of sleep. I'm getting about 12hrs+ a day these days.

12 hours . I wish. If I get 7 I'm lucky. It's mostly 5-6 as I tend to run in the mornings so I get up at 4am. Trying to be in bed by 9 but that doesn't always work to plan, especially when I'm working late.

Interesting stuff about hearts as well. This has almost turned into a cardiologist's thread . I remember a funny situation when we were health checked at work and the nurse took my heart rate. It was 48. She thought I was about to pass out when I assured her I was a long distance runner.

I managed a 6 mile run yesterday after Saturday ended up being a total write off. Xmas party on Friday ... got home at half past six in the morning  and really didn't feel like running all day. My knee hurt badly too - danced my socks off during the night. Lots of RICE meant I felt fine again on Sunday. Run with no ill effects. Yay! Wanted to do another one this morning but yesterday's rain had frozen over and I didn't want to risk another fall. OK, I wimped out because it was freeeeeezing!

Yep, I think I'm the only one from the states. VT is the abbrevation for Vermont. Great place to live, but consider that i moved here from San Diego, the runners paradise . Not to worry though, love it out here.

Chick (Santa baby no less) I got a kick out of your comment below. I recently had a kidney stone. In the ER, I was bent over on the floor as they took my HR and blood pressure. The guys says "sir, your heart rate is 46, do you feel faint"?. My wife, who isn't a huge fan of all my miles, says, "don't worry about him, he's just addicted to running".  Meanwhile, I'm certain the left side of my abdomen will explode or implode or something...

Also, glad to hear the knee is better!

Santa Baby chickadeee wrote (see)

Interesting stuff about hearts as well. This has almost turned into a cardiologist's thread . I remember a funny situation when we were health checked at work and the nurse took my heart rate. It was 48. She thought I was about to pass out when I assured her I was a long distance runner.

gotta embrace the Christmas spirit, hence the name change . It's a seasonal thing ...

VT: kidney stones ... ouch!

Andy, I noticed that in the document as well. No chance of me running 26 miles at 85% any time soon! I think 80% is doable for me though if I keep working at it.

Xmas spirit - bah humbug!

HRresting - I have seen 39 once, regularly see 41/42 when mara training. It does make for strange reactions from nurses/doctors though! Currently on about 46 which is not great for me. But only 2 weeks into my training.

You guys will be surprised at what you can average for a marathon - 87/88% is not unusual. The thing with pure Hadd is that it doesn't promote leg speed and therefore the faster paces do feel hard.

AtD, Didn't realise you were at it full time, best of luck with it. That is genuinely scary if you can do 8mins at 5:30 pace maxing at 85%. The HR does take time to rise but I would still estimate that your current MP will be sub-6 pace. You're making big strides (get it?) but remember to have a cut-back every 4th week or so. Presumably you are you doing the S&C, stretching and massage bit too?

Feel a bit sorry for the runners doing the Bradford City Run on Sunday. A marshall near the end of the run sent the runners the wrong way, so the 10k was cut short by 1k and the 5k by 500m.

Made for some fast times though! I think the winner of the 10k beat the World Record!!!!!

10m at weekend

One or two 'weird' split times - was in Hyde Park and it was very busy so difficult to keep a steady pace - dodging people and dogs all the time. Usually running at home in the quiet lanes of Herefordshire!!

Distance    Split time    Avg. HR
1.00    9:58.79        143 (78%)
2.00    10:32.84    140 (76%)
3.00    10:35.13    139 (76%)
4.00    11:04.12    141 (77%)
5.00    10:29.73    138 (75%)
6.00    11:10.81    140 (77%)
7.00    10:42.55    138 (76%)
8.00    10:56.00    136 (75%)
9.00    10:47.83    139 (76%)
10.00    11:06.19    139 (76%)

Went off a bit fast for me. Overall average was 10:46 140bpm (76%) which is about 20secs faster than my normal pace. Have just bought Garmin 310XT and only the second time I used it - seems more sensitive to HR than my older recording device. Feel more anxious using it at moment so probably HR a little raised and my enthusiasm getting the better of me.

However, felt really good throughout.

Definition of a HADDER: Legs of steel, arms of jelly, quads like nails and a very small belly

Mace - great report on your run.

Hi Guys,

I've been experimenting a little over the last week to try and find an optimal pace to train at, I've done two solo runs since I last wrote, both over the hour. 

Friday    1:03:xx 5.12 miles avg Pace 12:26 avg HR 139 (74%)

Monday  1:06:xx 6.01miles avg Pace 11:00 avg HR 142 (76%)

The paces and HR of yesterday's run were 11:15(127), 11:17(137), 11:00(143), 10:39(147), 10:38(149), 10:47(148)

I read further back that you could run @ 5k+ 3mins and running @12mm+ is more than 4 mins slower than my 5k time, I think I'm going to run my solo Hadd runs @  around 11:30mm pace which should if I can keep off inclines be around 75% of Max HR.

Planned paces for next six weeks

Mon. 1hr     @ 11:30

Tues. Group run with JS

Wed. 1:30hr @ 11:30

Thur. Group run with JS

Fri. 1hr @ 11:30

Sun 2hr @ 11:30

StewartC - those numbers are pretty close to what I was doing 13 weeks ago when I started. 11:30 pace - now I'm at 11:00 - to 11:05 after doing ALL my training at less than 75%. My 5K pace was 8:50 so if I added 3 mins it would have been 11:50. That pace turned out to be too slow as my 72 - 75% runs were easily within that.

It is definitely working - 10m run this weekend at 76% came in at 10:46 pace. All my training to date has been trying to keep lower than 75% and initially was 11:30. Quite recently that improved to 11:05 - 11:15 so with patience it really does work. Also I don't do a really high mileage so it has (is) taken me longer. Currently on 28-30 miles a week so improvements now coming a little quicker.

BD2000,

That's encouraging, Apart from the group running all my running will be at that pace hopefully I'll see similar improvements

nice definition of a Hadder, BD

Andy: . OK, so I will never get as fast as you, proper athlete that you are

Brian: 87/88% is my HM HR ... How on earth am I supposed to run twice as far? Or to put it differently: what's the proper HR for a half?