Hi Mace, I agree about the rest required, and yes it was my first! I'm in no hurry to push things.
I wouldn't worry too much about 'drift' as you up your LSR mileage - it's bound to happen. The key, for me, was not upping it again until the last lot of drift was under control. Sounds like you are approaching this in just the right manner - your first Sunday 10 miler is quite an achievement . The good thing is that you have many more 'firsts' to look forward to! I still vividly remember my first 'Half'... my first '16', '18' and '20'... and not forgetting my first 'Full'. The great thing about taking HADD seriously is that you are ready to step up to the higher distances, without pain or injury, when the time comes. Simple as!
Without wishing to rain on your parade, however, Superman status might take a bit longer , Brian, told me it could take 10 years to build a first class aerobic base... boo-hoo . Oh well, the main thing is to enjoy your running, as I did again today. Keep up the good work!
In terms of an update from me, it's been a slowish three and a bit weeks as I shake off the surprisingly lingering effects of the marathon. Following a complete week off I ran a 6 and an 8 miler in week two, followed by a 9 and two 6's in week three. Problem was that the last of those produced a niggling case of 'runner's knee' - annoying, really, considering I didn't suffer from it at all during my training. I put it down to marathon 'wear & tear' and took another 5 days off. Went for a fantastic 14km hike along the Amalfi Coast on Easter Monday, then set off for a 'touchy-feely' run yesterday lunchtime which yielded an excellent 6.5m with steady splits of about 9:30m/m for under 80% effort... and no knee issues. Hurrah! I'm going to take another couple of weeks to build up to something close to my pre-marathon mileage and then try and settle into 5 sessions a week for the summer - the missus wants her weekends back, so no Sunday LSRs for me for the time being! The good news is that I should be able to get a couple of hours in on a Friday lunchtime, by starting work early, so am looking at doing 90/60/90/60/120 for my 7 hours of weekly HADDing. My target? Not sure, but the Florence Marathon in November looks really tempting
Hi Zane, sorry for late reply, but Easter got in the way (busy at work and then busy vegging ). In terms of Army PT, it's a difficult one. Though I stand to be corrected, I'm not sure that regular sessions at intense rates (circuits, logs, stretchers, etc) will do you any harm, per say, but the problem is that for HADD to work, you will still need to clock up the miles and the time at HADD pace. And therein lies the rub. To improve your aerobic capacity (HADD base trg) you need to keep the HR down for sufficiently long sessions to build mitochondria - something that will not happen when you are being beasted along with everyone else. So, if you can manage 3 or so formal PT sessions a week and the 7+ hours of HADDing, then fill your boots! My only concern would be the risk of fatigue induced injury. I did it for a couple of weeks at the end of last year by doing no more than 45 minutes at 70% before a session of circuits. I then decided to concentrate on marathon training only and dropped the PT (where I am, in NATO, that's not a problem because it's not compulsory - may be more difficult for you).
Bottom line - whatever you do is a compromise (but that's life...). If you want to improve your aerobic capacity, then you will need to train at aerobic effort rates (i.e. HADD) in addition to doing PT. If you're not training for a specific target (i.e. a marathon, as I was) I suggest you give it a go for a couple of months and see what happens. Beware of over-training, though - it's simply not worth picking up a long term injury. I look forward to hearing how it all goes...
Mace, thanks! My water tip is simple - walk whilst drinking... it doesn't take long (20-30 seconds) and avoids gulping air or splashing it all over your shirt as opposed to down your throat. Equally, it allows you to take care avoiding discarded bottles, cups and (in the latter stations) oranges and bananas! The theory is that at anything over 4 hours target time, you should worry less about dropping back than you do about refuelling safely and efficiently. You'd also be surpised at how refreshing such a short walk can be in terms of setting you up to run the next 5 k's - particularly from 30km onwards! In terms of 'demons' - they weren't actually too oppressive! But as the lactic acid starts to build (and it will...) and as your legs get less inclined to do your bidding (coz they do...) you will need mental toughness to resist the urge to walk alongside the tens of others that have already given in. A mate of mine warned me it would happen but reassured me that all the beastings I have endured over 30 years in the Army would carry me through. He's right!
SimonA. I give my thoughts advisedly, considering that I am both a HADD and marathon 'newbie' (and being a firm subscriber to the maxim that a little knowledge is dangerous!). However, I did a good deal of research in the run-up to my marathon and feel reasonably well enough informed to decide what might be done differently next time. The bottom line up front, however, is that HADD absolutely prepared me to cope with the distance at a given pace without experiencing what happened to you last year. It sounds like you set off at too fast a lick and ended up paying for it over the closing stages by joining what Brian calls the 'death march'! If you want to finish a marathon 'running' and 'enjoy it' at the same time, then perseverance with HADD will pay dividends. However, I reckon that if you have a fast-ish target time in mind (and don't have ten years to spare ), then you need to use HADD to build a sufficient aerobic base (only you can judge what 'sufficiency' is though; I suspect, the attaintment of a 'workable' 70% cardiac-drift-proof pace) before embarking on a more demanding marathon-specific programme to prepare for the 'race' itself. I quite like the look of one that I came across in a back edition of 'Runner's World' in the dentist the other week, which features a maximum long-run distance of 16 miles. It is fairly unconventional in that respect, but the theory is that the weekly programme is cumulatively sufficiently demanding so as ensure that your Sunday LSR mimics the last 16 miles of a marathon, not the first! Being able to run at pace, whilst tired, should address your issue with heavy legs! Anyway, see what you think - there is a review of the programme on 'Running Times Magazine' at <a href='http://runningtimes.com/Article.aspx?ArticleID=4447' target='_blank' rel='nofollow'>http://runningtimes.com/Article.aspx?ArticleID=4447</a> . Alternatively, I thought I might try a specific sub 4:00 programme such as RW's very own <a href='http://www.runnersworld.co.uk/racing/rws-garmin-ready-marathon-schedule-sub-400/2765.html' target='_blank' rel='nofollow'>http://www.runnersworld.co.uk/racing/rws-garmin-ready-marathon-schedule-sub-400/2765.html</a> . Whatver you decide, it would be interesting to share in your thought process...