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Oh btw, Snake Lane entry form is out. I wouldn't hang about if I were you, it fills up quickly. It's also been rumoured that Brass Monkey is opening this weekend, but not sure.
Cheers for the heads-up. Yes, we will have certainly passed on the canal - I've spent most lunchtimes on there over the past few months!
Chester was okay ... windy but not too disruptive - I pushed a little too hard between 14 and 20M and paid the price in the last 5-10K. Ended up with 3:32 ... I think 3:25 was possible on the day but I learned a lot (it was my first proper marathon attempt).
Good luck with Abingdon!
Cheers DD, recover well...
It is a small world Dr D. I used to organise 5 mile handicaps from Whitehall Bridge along the canal - 2.5 miles out and back. We used to get a good attendance.
3:32 is a good effort for your first FM. I think everyone learns from their first effort, whatever your level;, unless you are Liz McColgan of course who got it perfect first time out.
An interesting approach for sure...I have a question
Does this approach need to be "all or nothing" in its application to achieve the increased lactate threshold benefit?
Take a hypothetical runner (or maybe an actual one like me) that is probably doing all of his training in HR zones above those advocated by Hadd's approach. This runner is running 4-5 times a week and following a diet of weekly:
Would the improved LT benefits still apply if the 2-3 other runs (third bullet) were turned into aerobic pace runs...albeit with improvement at a slower rate?
Or does this approach need to be adopted wholesale in order to achieve any (or most) of the benefit?
From taking a quick look at the Hadd 25 pager I understand that this is intended as an annual phase rather than a year round prescription. I'm just wondering whether I need to take a knife to the current routine.
Thanks again Brian
I'm going to give this a go!
Maximum bottom squeezage for 6 weeks and take it from there
Another one joins the club.Welcome LC
I am 4 weeks into it now and not regetting it but do wonder if I am ever goingt to run 'fast' again. I am certainly getting miles in my legs but I do think I am becoming a plodder and I feel just as tired after 10-11 miles as I did when doing them at a faster pace. I am staying with it though.
Maximum bottom squeezage here I come
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I can't guarantee results, but it worked for me.
I've just done my second best marathon time at the age of 50.
Cheers Phil, I am equal 40th according to PO10.
If I can remain in the top 50 for 2011 I will be happy.
How is your comeback doing?
Will try to post a weekly update on progress.
My HRmax seems to be a bit all over the place with a couple of silly looking (200+) spikes in my last couple of races. 185 seems to be the highest "non-outlier" value I have so I'll go with this for the time being. I'm 42 so this figure feels more likely than some of my more exotic readings.
From this I've derived a low aerobic pace HR of 135 (185-50).
A couple of quick questions for JB / experienced Hadders
I'm going to try to resist the temptation to crack any more gags about where I am squeezing my tube (apart from that one).
Brian, the comeback's on schedule, I suppose. That is to say, I'm fully back up to speed with all the exercise I was doing before the op - cycling (road, track, spinning, hard as I like) and all the cardio stuff in the gym, core, etc. but I can still feel that the range of movement is restricted for running (or indoor rowing), so no immediate prospects to get back to running, but then I was advised it would be 3 months or so to get back into it, and the op was just over 3 weeks ago.
I have a follow-up appointment with the surgeon on Friday week, so I'll discuss a more running-specific comeback plan with him then, but I'll be happy enough if I can get back to it by the end of the year. My cycling fitness is continuing to improve in the mean time, and I'm sort of approaching "race weight" again!
All coming together nicely then. Hope the surgeon confirms the come-back plan.
In for a penny in for a pound I suppose
I don't see it as necessary to run 7 days a week but in conjunction with trying to raise my LT threshold I am also trying to get more miles in and 'running easy' allows me to do that. I have been doing double sessions some days (only because I have had to miss days because of other commitments) and I am finding that pretty comfortable. Last week I was forced to miss Wed/Thurs so I ran 3 and 3 on Friday, 5 and 5 on Saturday and 12 on Sunday. I could not have done that off normal running.
I am taking 75% as my average HR (not MHR) for my runs and on the longer runs I do fail and end up with a higher AHR. That might be too high but I am enjoying running and getting the miles in so it is a win/win for me anyway at the moment.
I am also trying to get 2 longer runs in a week ~90 minutes and the rest is made up of 4 and 5 milers, many on the treadmill as, amazingly, I am becoming quite acclimatised to running steady on there and it is so much easier to keep the HR under control. One good long run today - see blog entry linked below
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Thanks for starting this thread.
I have just started a Hadd base programme. My plan is to follow Hadd to develop my aerobic system over the next 12 weeks then switch to a race specific programme inthe next 10 weeks as prep for a half marathon. Am I on the right lines?
Sounds bang on to me. 12 weeks is ample to raise the lactic threshold. Whats your running background?
Thanks B. I've been running for 16 years as a replacement for football. I ran like a footballer for about 10 years but kept succumbing to lower leg injuries esp achilles. I decided to focus on technique and toyed with Chi but have now transformed my style using POSE. My injuries are now few and far bewteen. I prefer longer stuff - off road duathlons, marathons and halfs. I have been distracted over the past year gaining weight and losing condition hence the base training idea.
I'll keep you all posted as I progress with the trial!!
Welcome Boulders - that is exactly how I think the plan should be used - as a foundation for other, more specific training. I am starting to feel the benefits now and I am looking forward to my 6 week test but even after 4 weeks I can see the benefits and my last 3 runs have encapsulated that well.
Weds 11.5 miles home after work - AHR 131 but on a hilly course and I felt really strong and felt I could have done another 4-5 miles quite easily. Bearing in mind how little mileage I have done in recent times that is quite a bonus.
Fri 5 miles treadmill AHR 121 but stayed at 5:15/km all the way. Previously to stay at 125 for 5 miles I had to start at 5:15 but drop down to 5:36 pace
Sat 8.7 miles treadmill AHR 123 5:15 - 5:24 pace. The furthest I have ever run on a treadmill (previous was 10K)
So my HR is lower for a longer time and at a faster pace and I have increased my mileage and I really do feel the benefits
One week in and going good I think...pretty much all slow foundation building at the moment. All runs 45 mins or there abouts and as far towards the bottom of my HR tube as I can manage.
Last week was the first week I think I've ever run 6 times in a single week and thanks to a combo of relaxed pace and running off-road I'm feeling pretty fresh. Calves have calmed down nicely after my rest day on Friday.
I've got a couple of questions:
LC, My HRmax is similar to yours and I use 120-160 for the 2.4k test.
I think JB's max is 170odd so thats why he picked 110-150.
Only reason I can guess that the test was done a little way in, is that it's less risky to have a few miles behind you as it is quite a stiff test in itself. Just make sure you are reasonably fresh when you do the test, and have a very easy day to follow.
Agreed re. test stiffness...if this is the mini-test I don't want to try the maxi-test anytime soon!