HADD training plan

Yes I managed to do 8 miles with no pain!

So today my one of workers comes into my office and says "you made the cover of the paper". Sure enough, somehow I was randomly photographed while running and got my 2 seconds of fame at work.

They should have written, guy "hadding" instead of "running"

http://blogs.burlingtonfreepress.com/weather/2012/12/04/vermont-snow-lovers-nervous-as-warmth-continues/

Hooray! Spen's back! Good to see you running again Spen. It's been a while. Well done on keping the faith.

Nice bum shot VT 

After 3rd night in a row of cleaning up shit and sick all night from my 9mth and 3yr old (6yr old sleeps like a log) I felt knackered this morning, so skipped the early planned 90min run and squeezed in a 60min after work instead. Not feeling too well myself now though, so will try to get to bed for 9.

 Spen, awesome news! Very exciting when you can get going again. And just in time for the holidays.

StewartC, Seems reasonable. Hopefully the HR will drop for that pace. Is the group running slower or faster?

AtD, Credit to you, saving up to fund full-time training is a very brave thing to do. You deserve all the success you possibly can get. I am a little concerned though. If you're full-time surely a little gym work isn't out of the question? Doing 100+ miles per week, you are going to be rapidly breaking down muscle. I've never coached elites, but I think maybe you should start to think like one. What do the top guys on the sub-3 thread do, when hitting the high mileage? I would be gutted for you if you were to get an overuse injury at this point.

Santa, Remember everybody's different. Guidelines suggest that 90% average is not unheard of for 10miles/HM. But of course, this depaends on where your lactate threshold is. And that is the crux of the Hadd training - training below the LT, helping to push it up as far as possible. BTW, I'd like a red ferrari and a 25 year old au pair

Spen, result!

VT, Fame at last! And your still talking to us.

Brian, the group runs can be quicker it all depends on the group I'm assigned too, last night for example the group was a slow one, 4.6 miles at 11:32mm 142avgHR there was a hill on the route which elevated the heart rate, actually I've notice any sort of incline can push the rate up considerably, hopefully this will also improve over time.

hohoho, Brian . Not sure Mrs. Brian will be too keen on the 25 year old au pair  (or the Ferrari for that matter).
I think you hit the nail on the hadd (pun intended). Those HM heart rates were pre Hadd, so I may surprise myself one fine day and run a half at 90%.

spen: that's great news

VT: that's hilarious! I love those random appearances in the paper.

AtD, you know it makes sense. I "know" somebody who has something inspirational written on the back of the garage door....

Popping in my first 80%er tonight - middle 20mins of an hours session.

I'll let you know tomorrow!

AtD, Yes been reading the debate with interest. But haven't posted for a while. I feel intimidated there for some reason.

BD2000, Hope the 80%er goes ok. Relax and let it happen.

Santa, the ferrari is for me, the au pair is for Mrs B

hehehe, Brian

I'm so rubbish with my core exercises... and you really don't need a fancy gym. I have resistance bands, a yoga mat and a Swiss ball in the spare room at home.... but somehow I manage each time to bypass it in favour of the lounge and the telly

Hope your 80% sesh goes well, BD.

Evening all. I see this thread has been as active as ever in my absence!

Time for me to start the process of building up mileage again! I had 2 weeks of full rest after the Abbey Dash but on Monday I re-started with a double run commute  to/from work (2x5M), repeated it yesterday, and will do it again tomorrow. Not feeling too great so far ... it might be a few weeks before I even think about a sub-LT.

HADDing (or my bastardised version of it) is going well, I'd have to say.

All going well this week should be my first 40mile week, my highest weekly mileage ever. Fingers crossed i've suffered no injuries since i started running again in August, probably due to covering the miles at low intensity. A month or so back I had a wobbly period where I felt really tired, but that was perhaps not enough rest and/or nutrition, but seems to have passed now, and i'm feeling awake, strong, and comfortable on my runs. i've got 2 more full weeks of this type of training before I start the P&D 18 week plan in preparation for the Manchester marathon, so I'm really pleased that the slower running over the last few months seems to have been worthwhile.

Saw the PT lady today. Did a full core work session and the sports hernia injury did not flare up. So far, so good. I'll be gradually adding core work each week now. I have been doing one session each week for the past month without problems. Now I'll try several times per week, and if that goes well, we'll start diversifying the exercises and intensity. My goal is to be able to do all core type exercises pain free and then make it a solid staple of my weekly training (and hopefully stay on the road through the race this time).

Also of note, this past week my runs have been about 20-30 seconds faster per mile at say a 73-75% effort. Good energy too. I think it represents my latest gain. I'm naturally pushing the pace without added effort.