Howdy, Stranger!
Categories
Options
HADD Training Method
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
With the half marathon I substitute that for a long run, as I think a half done at race pace is easily equivalent to 15 or 16 miles long run. I prefer that they don't taper for the half, not necessary during marathon training and they often get a PB at the half. I use the half time as a predictor for achievable marathon time.
For 10k, any time in the schedule that suits. For a half, say 4 or 5 weeks before marathon, that depends on the runner, if they recover well then closer to marathon day.
Steady away for me at the moment. Rest day after a late night last night. Ran Mon and Tuesday. Indications that pace at easy pace is beginning to pick up... but not enough evidence to be sure yet.
I will be running my 350th marathon at Hereford this weekend
Martyn - I have only done 4 races since I started running in 2014 , think the GNR put me off when ended up in a ambulance after 1 mile with really bad cramp.
Gradually getting back to work. Only run 18 miles since London and will not be running this weekend either ... however 86 miles on the bike and 96x25m of front-crawl, so hanging in there. Need to get more serious next week, Wed evening is a 5K race which will come as something of a shock!
Dr Dan - looks like you're well into the triathlon training
Mile 1 - 11:45 / 138
Mile 2 - 12:34 / 146
Mile 3 - 12:36 / 146
Mile 4 - 13:03 / 150
Mile 5 - 12:41 / 149
Mile 6 - 12:45 / 150
Mile 7 - 12:53 / 156
Mile 8 - 12:45 / 151
Mile 9 - 12:41 / 151
Mile 10 - 12:20 / 150
Was supposed to be an easy effort and on and old school field but not a flat run by any means, I actually felt relatively fresh when i finished and wasn't out of breath at all and could happily started again, oddly enough miles 8,9 and 10 felt like the easiest ones of run.
I realise my pace is nowhere near as quick as some folks but have got to start somewhere!
The lesson I have learnt through the last training cycle is to stop tapering for every single race, and instead maybe use the race as my long run for the week, and take an extra day off in the build up to the race, but everyone's different.
Good work Dr Dan, despite the lack of running, you are working on the key areas for the Triathlon as the running will take acre of itself with your aerobic base.
Keep going iprice, consistency is the key to improving.
I am finally back running, with four runs this week, totalling just 10.86 miles as I ease myself back in via a reverse taper.
I had no luck getting Saturday morning off work so my 5K PB will have to wait to hopefully this coming Saturday if I can bribe someone into letting me start later.
I've still got car trouble so have walked 27 miles this week, and run home twice with a less than ideal heavy rucksack on.
Running weekly stats were
Average pace 11:57
Average Heart rate 131 67%
Total time 2 hours 11 mins
Weight 169 only 3lb higher than my lowest recent recording, surprising seeing that I feel very fat at the moment.
How has everyone else's weeks gone? Another race for Shades?
I'm not an expert but not sure that Hadd would call that 'a jog'. If your HRmax is 190 then your easy pace should be around 70% of that, shouldn't it? (133 bpm max)
Your run stats look more like what you might expect from his prescribed threshold run... and they suggest that you're comfortable at the heart rate. Again, if your HRmax is 190, then you're already looking comfortable at 80% HRmax, which would be pretty impressive if you've not been training too much.
Have to question if 190 really is your max. Worth testing by a recognised exercise method (which probably won't be using a treadmill. But anyway, as I understand it, you look in pretty good shape. If you want to "Hadd" then your other runs each week should mainly be around 133 max (until you confirm your HR max).
You would certainly be able to run 10 miles at a higher HR than a base training range, that's what most of the runners you see out running are doing. I run a marathon at 86% but an ILTHR is 77-80% MHR for me.
Martyn - goods to hear you're back training, bad news that you still have car trouble though.
Hereford Marathon - Good drive up to Hereford on Saturday. Had a bit of a sore throat and felt like I might be getting a mild cold, but on race morning although my throat was still a little sore I didn't feel any worse, I didn't take my RHR in case it was high and that might scare me.
Short drive to race venue, very friendly and I knew half of the runners, only 48 finishers in the marathon. The race organisers limited the entry as they wanted to test the course out as this is the first single lap marathon in Hereford for several years. We were expecting the 'Grade 4' hill which turned out to be a long drag from mile 4 to mile 7 with a steep bit which I had to walk. However, we weren't expecting the next 15 miles to be quite so undulating, quite tough as every corner we went round there was yet another gentle climb. Course levelled out for the last 4 miles. Quite warm in some places, some runners struggling in the heat but no warmer than 18 degrees but sun was strong. Course was lovely, mostly quiet roads and through some beautiful chocolate box villages and the fruit orchards were in full bloom, a beautiful part of the country.
I got to halfway in 2:20 and then moved up from 47th place to finish in 38th place, 2nd half was 6 minutes slower than first half, so that was better than last couple of races. Finished in 4:45:59.
I think my groin pain is history as it hurt for about 10 minutes at mile 6 then faded and nothing after that.
Mile 1 12:02 / 135
Mile 2 12:32 / 146
Mile 3 12:37 / 146
Mile 4 12:44 / 148
Mile 5 12:49 / 153
Mile 6 13:03 / 160
Mile 7 12:59 / 159
Mile 8 12:28 / 159
This was 10am this morning and had done 50 minutes at 6.30pm last night and have to admit once the rain kicked in and my kit was soaked my legs really started to feel heavy, perhaps I should have stopped at mile 4. Again, I run by feel and only checked stats after (might sound daft but I say the Lord's Prayer to check my pace is conversational), not convinced the Garmin didn't have a couple of glitch moments as the HR graph has a few strange peaks and troughs.
I think you need to start observing what your HR is doing during your run to keep your HR down. I can keep up a conversation at 80-85% quite easily so that's not really a good judge of HR. All the time you're running at the higher HR's you are depriving yourself of quality base training in the initial stages of your training.
Well done shades... good news about the groin strain. In the past, I've had them occasionally and they've often niggled forever but rather than slowly fade, they always seem to disappear almost in a moment. So hope that's you too.
IPrice... it's a nuance, but I said "prescribed" threshold run. In Hadd's view, the plan is to get to a point where you can do 10 miles, with no drop in pace, at your goal marathon heart rate, and still feel fresh at the end of it. If you read his literature, that 10 mile session, run once a week, is a central tennet of his plan. As you'd run 10 miles, I assumed that you were doing that run... but clearly it was just a coincidence!. This ILTHR (initial lactate threshold heart rate) is different from the commonly known LT... "how fast can you run for an hour". If you've not read his main threads, then it might be worth investing the time.
Update... I just entered a couple of races... including my first off road marathon next month... the Midnight Mountain Marathon, up Pen y Fan in the Brecon Beacons. Got to up my mileage properly now!
Well done, Sherlock!
Busy busy busy - away at the weekend and then again on Tuesday, so not much running going on! First run since last Friday was a Wed night 5K - I managed 20:01 (123 out of 373 - some fast folk there!). Happy enough, especially as I had cycled 11 miles and had done 64x25m of front crawl earlier the same day, but another 2 s would have been nice. Away again in Glasgow for 2 days, so will need a good weekend of training to catch up.
Re hills, most of my routes are undulating so I ease up on the approach to a slight hill so my heartrate drops a bit and then I have a few more beats in hand to use on the incline but usually still managing to stay within range.
Now that I'm on to doing ILTHR I do one a week over a hilly route and try and keep my HR no higher than 80% on the hills. Unfortunately due to my groin injury I've not done as much hilly work as I would have liked and my hilly ultra is in 2 weeks time.
Obviously, Hadd would have encouraged traditional hill sessions... once you've got your aerobic base sorted.
Got a couple of longer runs lined up this weekend. Hopefully the HR is ok... on yesterday's 45 minute run, it was about 10 beats up on where I'd have expected.
I guess you'll be doing a bit of hill training yourself for your night race, is it waymarked or just to make it harder self navigation?
I did say that I'd entered two races... and this will be the less challenging of the two... indeed, I'm really doing it to gain experience and practice ahead of my first ultra.