HADD training plan

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06/12/2012 at 18:01

Had (excuse the pun ) a good club run last night average HR 79% average pace 8.20s much flatter and more consistent in pace than last week apart from that usual last mile to the club house, 7.8 miles in 65 mins so I will take that as this weeks 80% run.

13.5 miles in 2.06 today average HR 67 % which is really low but it was freezing and I run well when its cold..

Chick I agree you dont need fancy gyms for core work, but I am more likley to do it if I have paid and have to go.I have trid doing sit ups and planks while watching Corrie and Eastenders but it just dont work,, my swiss ball is covered in dust behind the sofa !!

06/12/2012 at 20:44

Just read back. Can only remember some poor HADD puns from Santa and NN and Brian wanting a 25yr old au pair and putting inspirational statements on his garage door. Surely you could find a picture of an inspirational au pair Brian?

I entered the sub 3 thread a few times, but don't find myself on the same wave length conversationally. I followed a bit, but got bored with that. If you're fast and have some specific questions, it is probably one of the best places to get some suggested answers, but I think it helps if you have been around for at least a week or so first.

AtD - Although sub 2.18 sounds crazy, if you have the time, lack of commitments, focus and run consistent mileage without injury, it is a real possibility. A guy 2 villages along from me ran his first marathon in 2.16 at VLM this year and represented the UK at Berlin in Sept. The CW games are his next target. He runs by himself and between 80-100mpw, but nothing surprising session wise. Endurance sports don't seem to have a secret formula - just do lots of it, over and over again.

Tummy bugs and the resulting smelly runny brown stuff have invaided out house. Sick baby, toddler, wife and myself although the 6yr old appears immune (as always).

06/12/2012 at 22:26

hi guys did a hour and a half run on Wednesday night found it tough to keep the heart rate down, I'm finding it difficult to relax because I'm constantly worried about the pace/HR is this normal when starting out?

for those that like stats here they are.

http://s4.runnersworld.co.uk/members/images/696098/gallery/5nov.jpg?width=350

 

07/12/2012 at 01:25

Keir, that sounds abosutely awful. Hope you guys recover soon. Does the 6 year old know how to cook and do laundry?

07/12/2012 at 02:35

Keir..what a nightmare  hope you all feel better soon.

Stewart how long have you been 'Hadding' ? and are you sure you have worked out your max properly ? apologies if you have already answered that somewhere.

07/12/2012 at 09:16

First attempt at 80% run - kept it easy by only doing the middle 2 miles at 80%. Felt good - felt like I could have done more but wanted to put this down as a marker.

Distance    Split time    Avg. HR
1.00    11:12    135 (74%)
2.00    11:05    138 (75%)
3.00    9:59    146 (80%)
4.00    9:54    147 (80%)
5.00    11:28    138 (75%)
5.60    6:41    138 (75%)

Brian (and anyone else) - would like you thoughts on increasing the time by 7-10 mins each week at the 80% mark (once a week) - that would get me up the hour at 80% within another 4-5 weeks. I have HM in March (12 weeks) with a week to 10 days taper in there. All other ruins will be less than 75% and I'm not confident of speedwork yet. Best HM pace to date is 9:40 - aiming to get to 9:00

 

07/12/2012 at 09:23

StewartC - very normal. I strapped a new watch on 2 weeks ago and I was so anxious about it my HR was all over the place. Settled down now. Eventually you will find HADDing is such a relaxing way of running you'll wonder what all the fuss was about at the beginning. The most satisfying thing for me was beating the desire to run faster and thinking this was not working - well it does!

07/12/2012 at 09:54

NN, 80%er and a 2hr run back-to-back is good going.

Keir, lol. I do use sticky notes for little reminders. I write things down like target paces, "No sticky buns" and "drink"!!! Hope the lurgy doesn't wipe you out. If your not 100% stick to short and easy.

Stewart, what BD200 said. Relaxation is the key - but it's not always easy given the stress of normal life. You will get the odd "bad" run where the HR is elevated, there will be a reason for it: stress, lack of sleep, dehydrated being the main ones. The HR is a good way of knowing whther you are coming down with something too. Your resting HR tends to be up ~ 10 beats.

BD2000, Seems a reasonable plan. I don't like to plan too far ahead, you may want to change things dependant on how you feel. But an increase of 1 mile per 80% run is very sensible. I would also plan to extend it to 70mins, and then when you get near to your HM , I'll give you a cracking session to do 1.5 weeks out.

I use the foam roller at home and do a few lower abs (knees to chest). Lots of stretching for lower back, hips and hamstrings. But I like to go to the gym as well, and use the swiss ball, kettle bells for dead lifts, dumbbells for lunges and the TRX straps for single leg squats and hamstring curls. I also do full burpees and jumping lunges. Planks, side planks, plank punches, pressup to planks etc. I'm not sure I'd still be running if I hadn't started doing the flexibility, core and S&C stuff.

07/12/2012 at 10:25

Hi All,

Night Nurse, I've only been Hadding on my solo runs for a few weeks now, I have recently done a hill sprint session got my HR up to 184, I believe Brian said my max was around 188, 130bpm for 70%, 140% for 75%, I'm finding it difficult running to a pre-determined pace as I normally just run on feel, most of my runs are in the blether zone, but heart rate could be up close to the 140's.

BD/Brian thanks for the tips I'll try and relax, might just try and ignore the watch tonight and see how it goes

07/12/2012 at 11:18

NN - lovely 12.5 

Chick - like the name

Stewart - if you're fussing over HR i'd do exactly that now and again. I found myself in the same position and just decided to ignore HR on the occasional run and go on feel. At the end of the day you have to enjoy it so no point worrying - if you're putting in 90 min runs you're bound to see an improvement - and if the HR is a bit high now so what !! so long as you feel good within yourself and aren't going to pick up an injury it won't be doing any harm i'm sure.

Looking at your numbers i'd say you started a bit fast so if you'd done 11:30 and 12:00 for the first 2 miles, and hadn't got a bit carried away on mile 5  , there'd have been less drift and you probably wouldn't have been fighting to keep HR down in the later miles.

BD - well done on the 80% run

Brian - reading that lot has knackered me out  how much time a week do you spend on core, flex and strength ? I try to do 3 x 15mins a week consisting of sit ups, press ups, planks, leg raises and recently started single leg squats. Don't go gym though, just do them at home after a run.

07/12/2012 at 11:58

mace, when I'm training properly (now) I go to the gym Mon and Wed morning before work. A typical session last 70mins:

4min w-up on rower, powerplate/roller;

3x(20xknees to side, 4xcentipedes, 20xrussian twists, 15xTRX hamstrings, 15xdead lifts 24kg);

4mins on bike;

3x(16 lunges 5kg, 15xswiss ball crunchies, 7 full burpees, 60s plank);

hamstring, feet, hip flexor and piriformis stretches.

 

07/12/2012 at 13:56

Brian. ... take it easy will you!

Keir, hope things improve soon!

5M commute run in this morning was tough, despite slow pace.Sure it will settle down once the legs get used to having to do a bit of work again.  I much prefer lunchtime running!

07/12/2012 at 14:15

Keir  indeed. The vomiting bug is making the rounds in Germany too. Funny, how these things spread all over Europe. A few guys in the office have it and I just spoke to a colleague in our Dusseldorf branch who reported the same

Stewart: how about setting the Garmin to display distance only and go by feel? I find it helps a great deal and I tend to run pretty consistent splits doing just that. You can check HR when you download it. Go on, you may surprise yourself!

Brian: eeek - 70mins in the gym doing exercises is not my idea of fun

mace: it's seasonal name change thingie that we do over on the sub 3:30 thread to keep with the festive spirit.

90 mins in the freeeezing cold this morning. Boy, it's mornings like that when I begin to question my sanity and seriously ask myself if it's such a great idea to run a spring marathon ...  on the other hand I felt brilliant after a hot shower and a mug of steaming hot coffee. Not sure, but a run on the treadmill never makes me feel like I achieved something . It's .... stale somehow...

07/12/2012 at 15:30

DrDan, I'm with you on that. Hate running first thing in the morning, especially when it's cold.

9.5 miles at lunch incl 3x(5mins easy, 5mins@MP, 5mins@HMP)

07/12/2012 at 16:57

Brian it did come back to bite me later in the day/night I did a night shift last night and felt really tired, I do have to juggle things round quite a bit due to my shifts but  will try and avoid an 80% followed by a long run again. And Brian  that is an impressive gym routine

.Dr Dan I very rarely run in the mornings , the majority of my runs are done late afternoon after sleeping off a shift, the few times I HAVE got up early on a day of and run I hate the first few miles but feel so pleased with myself once its done and I have the rest of the day off

Stewart all you can do is stick with it, I often had to walk to get HR down, it was annoying taking 1 hour 25 to get my 8 mile route done, now its back down to 70 mins on a good day at the same HR , I was very strict with myself and avoided going to running club too, I had read enough to convince myself it was the way to go.

BD2000 how very true , I love getting out for those 70% runs now it feels a lovely nice relaxed pace I can even plod up a hill without HR going mad. My pace has gone from 10.45s to around 9s.

Chick glad you are off the bench good effort getting out in the cold..I actually love it though. As for treadmill running I can get 5 miles done but thats it, I as hoping to get some longer runs done on there but I really dont think I could handle to boredom after all

Edited: 07/12/2012 at 16:58
07/12/2012 at 17:02
NN good running there. 2hr runs are allways a decent enough effort.
keir thanks for the support there. Big appreciation for your thoughts which rationalise the commonwealths as possible.

BD2000 what brian said about 80% runs.

Brian nice session of 5mins reps there.

Sulky comment - feel free to pass.
Went out t'day an had to turn back after 3'ish mins so ended up with a whole 6mins at 8min pace problem: not exactly shore what the problem is because it feels like the bottom of hamstring, top of calf (back of knee) so decided rather than make it worse I'm going to take saturday an sunday completely off an hopefully start again monday. After 3 high mileage weeks (101, 102 + 108) am sure a week of 38m wont harm.
planning on just getting fixing the bike up to the turbotrainer if I still have problems on monday.

Keep going everyone. Some cracking training happening you lot.
07/12/2012 at 17:05
Ooops NightNurse cross post.
07/12/2012 at 17:36

NN,

it looks as if your HR's %  and pace is the same as mine, what are your times for 5k,10m, half mara times like?

mine are 21.05, 75mins, and 1.45mins.

 

07/12/2012 at 20:53

Mace, Brian, Night Nurse and BD

thanks for all the advice is is appreciated taking on board what has been said I went out this evening and tried my best to relax and not worry to much about HR, once I got a feel for the pace I wanted to run I just ran. see stats below for 1hour run, just over 5 miles @11:33

http://s4.runnersworld.co.uk/members/images/696098/gallery/6nov.jpg?width=350

 average HR for the run 136 maxHR 147

07/12/2012 at 21:10

Roy yes looks very close 3.40 mara  1.39 half ( PB) couple years ago but always low 1.40s ...10 mile 75 -78 mins  10k 46.-47 mins ,  never done a 5k  I shy away from 10ks let alone 5ks,

ATD wow some mileage !!  and healing vibes to you.

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