Posted: 27/02/2014 at 11:06
VT, My current spreadsheet only goes back to 2007, so this my friend, took some digging out.
I started Hadding in Oct 2005. I would guess my HRmax at this stage was 190+ (it's still 180+). I had a reasonably good base, having "trained" for marathons since 1997, completing 6 in the region of 3h10 - 3h03.
My most recent marathon was London that year, the log reads:
RACE-LONDON MAR 26.2 187:55 17/04/05 7:20, THEN 6:20-6:50 TILL 20.
SUNNY 16DEGS(169) GEL H/STRING CRAMPS LAST 10K. 68@10, 2:17@20
GOING REALLY WELL TIL ABOUT 19.7, THEN CRAMPS STARTED.
? DRINK,STRETCHES BEFORE, SHOWERS, TOO FAST, BACK
Averaged 169 for that one, which suggests a HRmax of 194.
My first week was (31/10/05):
Pretty text book stuff, by the looks of it.
Week2 was similar for 59.3 miles, then in week3 I built in my first sub-lt.
Week3 - 71.6 miles, sub-lt - 70mins@8:25 pace.
Week4 was 62.9 miles culminating in a 10k (Abbey Dash) in 39:53.
Week5 was 77.2 miles including a long run of 14.6 miles in 2hours.
By week6 (68.7 miles) the sub-lt was down to 7:30 pace.
By week7 (75.3) I was running two sub-lt runs (90mins with 70@80%).
Week8 (65.2) was Xmas week, and the 2nd sub-lt run was down to 7:11 pace.
Week9 (73) didn't include any sub-lt runs, but I was now running everyday,
and Saturday was 17M in 2:05, Sunday was a XC race.
I was obviously into marathon training now, as the long run was building.
Week10 (69) 1 sub-lt @6:57 pace, and long 18.8M in 2h33.
Looks like I had dropped back to 1 sub-lt at this point.
And I introduced speed, so the pure Hadd had only lasted 10 weeks.
week11 (77) 6x1km, sub-lt @6:59, long run 20M in 2h28.
The adaptations had already taken place as I ran Dewsbury 10k (Feb) in 37:52. I never got to do the marathon in 2006, I tore my hamstring on 24/2!!!
Started back on Hadd on 15/5/2006, and then I made the breakthrough to my first sub-3 in London 2007 (2:58:59).
So what is to be gleaned from that. I made huge gains over that first 6 weeks, but wasn't content to stick with it, and became injured. Much the same as todays scenario