Latest posts by Leecampbelluk

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HADD training plan

Posted: 05/04/2013 at 09:56

I thought tobermory was a womble!  Only kidding!  Very jealous  ..living in the built up south east of England [Im originally from the east of manchester ie on the edge of the pennines and a short hop to the peak district] is a bit of a pain if you need to get out on some scenic runs.  I tend to try and drive to parks and countryside and do fab runs when on hols in cornwall as part of my holiday treat.

1 week from restarting my running  ..cant wait and it will be HADD all the way!

I have to start as though its from scratch so Ill be building mileage very slowly at 70% of maxHR with lots of walking   ...to be safe I might lower the HR zone alarm to say 120 [normally 138] as I will need to walk alot or the physio will go mad with me!

HADD training plan

Posted: 28/03/2013 at 05:48

Hi Andi

HADD is about maxHR and doing 75% MaxHR runs.  If you are recovering from flu then you HR will be elevated by a few beats here or there for some time afterwards.

Hills are tricky but looks like you have no choice but to walk them if there's nowhere flat enough for you to run.

HADD training plan

Posted: 27/03/2013 at 19:02

Had no problems with mine - wet it with saliva and make sure its a snug fit and away I go with no problem.  KY sounds pretty messy!  Maybe try the contact gel the physio uses during my endless ultra sound sessions! 

Only 2 weeks before I can start to walk/run as long as it remains pain free!! 

HADD training plan

Posted: 27/03/2013 at 09:25

yeah sounds like a rouse by Garmin - bet it wasn't cheap!  I have a polar f2 which was 30 quid and does the job if a bit basic as I dont get the mileage breakdown etc.  I'll probably go with a polar HR strap and hook it up to my iPhone app at some point.

Unfortunately my injury wasnt because of high mileage or hard sessions.  I saw 2 - yes 2! - physio's when I started and they both told me my gait was neutral and I wouldnt need any special support etc.  The third one told me I over pronate and asked why was I running in the shoes I had bought - she was bordering on being quite cross with me!

I have lumps [scare tissue] on my achilles and I doomed to wearing something with a heel at all times for the rest of my days.

Im really not happy!  I went to the physio's rather than a shop because I thought Id get a non bias answer - didn't expect to get a completely wrong one twice!

HADD training plan

Posted: 27/03/2013 at 05:15

BeDe - glad youre back in the swing of things - mightily jealous as Im on day 17 of NO training!!  Arrrgggh - completely driving me nuts Im restricted to swimming [boring!] and walking [tooo slow].

However achilles is feeling better and the new inner soles now feel good.

Im going to 'run through' the 3 trailblazer 10k's at the end of May early June with absolutely no eye on any times.  So I'll start at the back of one of the sub55 groups and jog round keeping a low HR.  I will be starting HADD proper about then for the rest of the year and maybe do the odd parkrun just to feel part of things.

new target - run 15miles by end of year with avgHR of less than 75% doing an even pace of less than 10min/miles.

HIIT on Cross Trainer: Opinions?

Posted: 26/03/2013 at 06:38

I think if this works for you and you enjoy it then why not!  What sort of distances do you normally run and what times?  I beginning to think there are only 3 things to train and these are;

  1. CV - heart and lungs
  2. muscles - strength and flexibility
  3. aerobic stamina - muscle mitochrondria development

everything else - TOTALLY my view and please challenge - seems to be unnecessary and some high intensity or long lasting anerobic excercise might do more harm than good.  build up of acid and damaging hormones.

Matt - maybe double the reps and half the times as 1 min might be introducing lactic that can cause acidosis.  So the reps are covering 1 and some jogging slowly is tackling 3 what about 2 - strecthing and gym work maybe?

Im currently injured but I think Im forming a training approach which is tragetted at the above and the short HIIT stuff might be what I have been missing.

I will be adopting a HADD approach [see Hadd thread] for 3 and use HIIT to improve CV for 1 and I do YOGA plus strengthening excercises for the other bit - 2.

Cant wait to get back into it!


HADD training plan

Posted: 26/03/2013 at 05:53

Thanks Dr D, was just wondering if there was more out there covering this subject and how this impacts training etc.  I found this link on wikipedia regarding lactic acidosis 



Interesting that this is - lactic acidosis - is the first stage of rigormortis   ...makes sense!

Why wont this go away?

Posted: 25/03/2013 at 16:35

if it is weak calves do heel raises and lots of them to strenthen the calf.  Like Stilts no expert but if you are doing nothing different how are you expecting them to go away?  Rest deals with the symptom not the cause - and rest of a few weeks is probably not enough.


I over pronate and Im injured and sidelined for 3 months as this has caused achilles problems.

See a decent physio and follow their advice!!  Its grim but unless you do what they ask I think this wont go away.

New runner (sort of) constant calf strain, not sure what to do

Posted: 25/03/2013 at 10:12

Hi Im on a 3 month loading program for my achilles/calves as it caused me all sorts of issues.  This is the advice I recieved.

  1. stop running immediately and cycle using mid foot, walking is ok but cycling ans swimming are good.
  2. Never walk around in bare feet EVER, literally put something on that is raised at the heel [or buy a heel raise] the moment you get out of bed.
  3. Stretch the calves as often as possible
  4. start the loading program 3 sets of 10 3 times a day with toes on a step and try to lower the heel below the horizontal and raise as was described earlier
  5. Ice the calf and tendon only for 5 mins at any time, if the calf/achilles go white it has been on too long.  Do not lay your leg onto the ice pack this is BAD.  Ensure the ice is sat next to the area and not restricting the blood flow.
  6. Have treatment at least once a week for the first 4 weeks or so.  This is usually ultra-sound on the achilles and deep massage on the calf.
  7. Get some proper orthotics for running or go and get a good assessment of your running style at a local running store.
  8. If necessary and you have the wallet go and get some bespoke orthotics made circa £200!

Im 3 weeks into this program and my calfs and achilles are feeling better.  the loading program is morning noon and night for 3 months with increased intensity as my calfs get stronger.  Im told this will be the end of my calf problems  I HOPE SO!!!

Marathon race pace predictor

Posted: 25/03/2013 at 09:55

If its your first marathon then just go and enjoy it!  Get round in one piece and aim for a negative split so you start nice and slow.  Cougie is right you probably havent got enough miles in your legs to really rely on a pace/time calc that really has any meaning.

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Discussions started by Leecampbelluk


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