HADD training plan

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  • The ice shower on the legs is a good idea, I think I could put up with that for 20 mins.
  • Brian. wrote (see)
    My current goals are: 1. to be UK ranked (at the end of the year) in the top 20 for marathon. 2. Sub-80 HM 3. Sub-60 10M

    I am currently training for the Brass Monkey (HM in York Jan 20th), and I then have a bash at a 10miler in Feb (Snake Lane). My long term plans are next marathon in Autumn 2013 (not sure which one yet - hoping Berlin).

    Very nice goals Brian.!image 

    I will be joining you at Brass Monkey and Snake Lane ... sub-90 and sub-67 are my target times.

    Still haven't started back on the road after Sunday's race ... fully recovered but have been over-run with work, family life and other exra-curricular activities, so the Chick's CNBA fairy has moved in image. Current plan is to tick over and then get started properly in December.

  • Brian. wrote (see)

    My current goals are: 1. to be UK ranked (at the end of the year) in the top 20 for marathon. 2. Sub-80 HM 3. Sub-60 10M

    I share your goal 2 and 3 Brian. What time would have been required to achieve goal 1 this year? If you are aiming sub 2.50 then we share goal 1 as well image

    Funny enough I was just thinking about an autumn marathon again. It would be hard to argue for another marathon when entering / getting to Abingdon is so easy and fast.

  • Teknik wrote (see)
    I was just thinking that anyone actually working and running today is going to log in later and think WTF! I love this this thread...image

    I couldn't get to work last night thanks to road closures due to the floods image so I took advantage of actually not having to sleep today away and popped out for a 15 miler (as you do)

    15 miles in 2.20 ...can anyone explain why I am now only burning 60-65 calories a mile max as opposed to 80 + a couple of months ago ? image one of my middle miles today came out as a measly 49 cals 

  • DrDan, Hope to meet up at BM or SL. The rest will do you no harm at all, and you'll come back stonger.

    Keir, the 80 and 60 are big hurdles, and I could've missed my best chance (2009). But I love targets and pushing myself so whilst there's breath left in me.... I would definitely go back to Abo in a flash. One of the fastest I've done without all the hustle bustle of a big city marathon. And the weather last year was great. Amsterdam is another possibility.

    20th place for my age group is 2:52:11, which is within my capabilities I think. Would you believe that someone has done 2:33 this year at 50!!!!!

    NightNurse, well done on the 15miler. But boo on the hooky. Hope your boss isn't on here......

  • Brian wrote

    NightNurse, well done on the 15miler. But boo on the hooky. Hope your boss isn't on here......

    Brian my dear it was all official and okay'd by my senior nurse the roads were closed by the poilce !!! and I dont possess my own private helicopter image

  • Brian - thanks for the big posts - very useful stuff

    NN: great day's running....65 cals per mileimage? I'm at 135image ! I'm soooo overweight. God knows how the Garmin calculates it...

     

  • 135 !!! life is not fair, yet another reason to come back as man next time image

  • I reckon the calorie counters need to be taken with a massive bag of salt. We all have such different metabolisms, let alone age, lifestyle, gender etc factors that I cannot see how they can be of any use.

  • Cracking posts going on in the last page or two. Very very informative. *dissapears off to have a re- read of hadd.*

    Oh just 1 run today, with club mates.

    3.4mile mostly uphill to mates house at 70%

    9.28mile with 3 others on a rolling course. The run was moderately hard at 7.25mm but ave was 136beats per min whilst with them. So I'm guessing the downhills compensated for the up hill bits to keep average hr fairly low.
  • Wow, this thread is ALIVE !!

    Sorry, no time to read all the way back at the moment but i hope everyone's training has been going well.

    Did my long run today instead of the usual Sunday ( quite a few bevvies heading my way today image ) and cut it from what's been 15M - 17M over the last 4 weeks back to 13.1.

    Decided i could push a bit in the middle as i only did 6.5 sub-LT in the week . Result was a very comfortable 73% HRav in 1:53 ... my pb is 1:47 image

    6 days on the spin, nice day off tomorrow.

    Have a good weekend all.

     

  • nice running mace!image...another big sign of improvement

  • The thread is bombing along at the moment. It great to see some of the stats and improvements that folk have made.  Thank you for posting those. 

    I ought to give an update on my training. As per my "plan" the last 4 weeks have averaged 50 Miles. Most slow running with 1 session on 80% MHR. One week was a cross country HM instead of the 80% run in which I PB'd (1:37) so I "overindulged" my Hadd training there a little. However I wanted to get a line in the sand so I can see improvemnts in training.  ( I know I ought to do the 2400 Hadd test really ) 

    Todays 16 undulating mile run was run at 69% MHR average was run at 9:15 pace. Happy enough with that especially as I took no water or gels etc. Heres some stats for the geeky side of us all.. ( I started early and it takes a while to get warmed up in frost ) 

    1) - 1m - 10:04(10:04/m) - 160bpm avge - 175bpm max - 144cal 
    2) - 1m - 9:29(9:29/m) - 135bpm avge - 163bpm max - 143cal 
    3) - 1m - 9:18(9:18/m) - 138bpm avge - 154bpm max - 146cal 
    4) - 1m - 9:11(9:11/m) - 137bpm avge - 156bpm max - 142cal 
    5) - 1m - 9:07(9:07/m) - 136bpm avge - 143bpm max - 145cal 
    6) - 1m - 9:11(9:11/m) - 134bpm avge - 144bpm max - 146cal 
    7) - 1m - 9:01(9:01/m) - 133bpm avge - 143bpm max - 145cal 
    8) - 1m - 9:06(9:06/m) - 131bpm avge - 142bpm max - 147cal 
    9) - 1m - 9:18(9:18/m) - 137bpm avge - 157bpm max - 143cal 
    10) - 1m - 9:04(9:04/m) - 135bpm avge - 151bpm max - 144cal 
    11) - 1m - 8:58(8:58/m) - 132bpm avge - 143bpm max - 145cal 
    12) - 1m - 9:09(9:09/m) - 130bpm avge - 140bpm max - 143cal 
    13) - 1m - 9:19(9:19/m) - 129bpm avge - 136bpm max - 143cal 
    14) - 1m - 9:14(9:14/m) - 131bpm avge - 148bpm max - 146cal 
    15) - 1m - 9:27(9:27/m) - 135bpm avge - 150bpm max - 147cal 
    16) - 1m - 9:17(9:17/m) - 131bpm avge - 145bpm max - 146cal 
    17) - 0.46m - 4:16(9:22/m) - 134bpm avge - 139bpm max - 66cal 

     Ps - calories tell you I am a fat lad image

     

     

  • I'm running on 105 cals a mile.image

  • AGF, great pacing there, I also run up to 16m ish with no drinks.

    Gaz, how did your half mara go time wise.

  • I got my (very old) PB down from 1:34:55 to 1:30:09. Very pleased as I was after a time under 1:32. The last 1/3-1/4 of a mile was frustrating though when I knew I was going to be slightly over 1:30 and there was nothing left in the legs to do anything about it!

  • AGF - solid !! And I'm about the same fatness image
  • Thanks Mace. Enjoy your bevvies. Good running today...
  • 120 calories a mile here. Although I tend to take no notice of this because of the ammount of variables.

    Did a whole 3.1mile today at wrexham parkrun in 20:00. To tired to run one step further whilst still enjoying it. As much as I love miles I dont see the point if your not enjoying it. Wasn't going to sacrifice the run itself though because I enjoy the fact i've motivated a few others to give it a go. Plus the bacon sarny afterwords. Sorry erhem..........hadd mode.
  • Just noticed the post from Brian about top 20 ranking target for the marathon. Good luck with that. I hope it works out for you. Well more that I hope the training works out, I'm sure the races will take care of itself all being well with the experience you have.
  • How everyone doing, its awefully qiuet in ere.

    Hadd my most efficient run to date today 947 heart beats a mile for those into stats. I've just pasted the information from Fetcheveryone training log:-

    1) - 1m - 8:00(8:00/m) - 112bpm avge - 145bpm max - 119cal??

    2) - 1m - 7:30(7:29/m) - 121bpm avge - 136bpm max - 121cal??

    3) - 1m - 7:08(7:08/m) - 128bpm avge - 140bpm max - 121cal??

    4) - 1m - 6:49(6:49/m) - 135bpm avge - 141bpm max - 122cal??

    5) - 1m - 6:45(6:45/m) - 139bpm avge - 143bpm max - 121cal??

    6) - 1m - 6:47(6:47/m) - 139bpm avge - 143bpm max - 121cal??

    7) - 1m - 6:52(6:52/m) - 141bpm avge - 149bpm max - 122cal??

    8) - 1m - 7:01(7:01/m) - 140bpm avge - 145bpm max - 120cal??

    9) - 1m - 7:16(7:16/m) - 140bpm avge - 146bpm max - 122cal??

    10) - 1m - 7:03(7:03/m) - 141bpm avge - 143bpm max - 121cal??

    11) - 0.41m - 2:59(7:20/m) - 143bpm avge - 147bpm max - 50cal
  • Mace, that's text book improvement. You serve as inspiration to others on this thread.

    AtD, ta for the confidence. Wish I was as sure of myself. Any running at less than 1000 beats per mile is pretty efficient stuff. You go from strength to strength. Your base is gonna be a helluva well baked cake.



    Cross country for me this morning. Was a bit of a toil tbh. Very boggy, windy and I wasn't at all up for it. Main reason being late night after watching Oliver at the theatre. Anyway gorrit done and moving on to another week of training. Hopefully get a couple of recognized sessions in, including 15mins at target hm pace.
  • Jus had another scroll back and mace did you run a half marathon pb in training? If so, BLIMEY well ran.



    Brian I genuinely get a bit of a buzz from seeing other people smash there marathon time goals as I've never managed to pull it off on marathon day illness ect. So go get it Brian. Wish i'd of discovered hadd basically as soon as I stopped improving the way every new runner does.
  • Managed to get out between down pours tonight 10.5 miles in 93 mins max 75% average 70% felt great image pace has really dropped big time

  • Night Nurse- good stuff. Thats what we wanna here.
  • Well done NN and Brian!

    59 miles this week all slow. Not bad considering I lost Monday and Tuesday to sore legs after Conwy HM.

  • Nice mileage GazOC, how come its all slow though? Need a recap-sorry.
  • 43 year year old legs after Conwy Half on sunday mate. You'll be old one day...image

  • yes you wil be 50...image whispers (like me ) image

  • 43 ha, thats not old. I dont plan on slowing down till errrrrm...........not actually thought about this one yet.
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