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HADD Training Method
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Ecce - those cruise intervals were 4min, 5min and 8min (twice over). Not sure why exactly but that's what the schedule said
Dr.Dan, here it's 1577 miles in 274 hours 10 mins 14 secs so my extra 4 miles took about 45 hours lol.
Txs Nayan and am sure there is a valid reason
Still not 100% recovered from this manflu but had a stab at striders today. Was on the TM and managed 5*30secs at 6:52 pace!! Not sure I was 'floating' VT but it felt quite good.
Jeez, that pace gets a 90 min HM - that ain't never gonna happen here lol.
"Striders" eh Ecce ... you'll be celebrating Thanksgiving next.
I thought that figure rang a bell - up to press I've done:
1501.72 12618.29 0.00 8.40Errrr.... that is miles / minutes / pace.
The annual mileage for me is pretty low - infact the lowest I've done in many years!
Actually, to give the full story:
1501.72 12618.29 8.40 130.6 1105Which is
Miles / Minutes / Pace / HRav / Beats per mile
130.6 is 70.98%
Confused? You will be now Brian's here will his random stat generator!
4.35 mi with 5 x strides (that's striders to our US contingent VT &, err, Ecce
) ... 7:58/m all in. Felt much better than yesterday's first run but now feeling stiff.
ok, ok, I get your point Dr.Dan but it was VT that described them to me so, well
Brian, loving the random stats
Managed to get out for another run today so did last weeks missed 25 mins at 80%.
w/u 12:30, 9:49, 65%
lap1 12:30, 8:36, 80%
lap2 12:30, 8:35, 83%
c/d 12:30, 9:49, 74%
Thats split time, pace, AHR
As near as damnit it's 300 foot incline and 80 foot decline out so the opposite back. Was a bit of a struggle toward the end so probably why it wasn't faster home/downhill.
I think it's 2*20 mins @ 80% next week so should be fun. Oh, and club run on sunday is a 10k time trial so hoping to return with a shiny new pb (currently 56:56).
Andi all the best for your TT.
Brian, good to hear from you.
Today 5 miles at 78% MHR =124 bpm Average in 40.25 mins, exactly the same as last week. Considering I ran a 20 mile race on Saturday am well happy with things.
DD, did I invent a new word?
I'll now revert to strides as I do intend to keep doing them.
And nice stats BTW, especially considering all the bike miles you threw in this year.
Brian, very good mileage after factoring in all the injuries you've endured. And yes, random stats R us for you!
Roy, good pacing. How did the race go? 20 miles is a heavy race this time of year.
Andi, well done getting that subLT work in. Keep at it.
I'm sitting at 2146 miles for the year in 294:52:11 (ave pace of 8:11 and ave hr 144 (72%)). I'm guessing I'll get to 2300 or so. Have learned a lot and met a few goals this year. I think my next big one (long term) is to go sub3. The more immediate goal will be to get quicker in the short stuff (w/out getting injured
).
Had a nice holiday here and ate too much (my mother is the best cook in the entire world!). Got out for a couple of 6 mile subLTs. Yesterday's worked out to 6:5X at 78-80%. Not ready for 10 yet, but improvement already. Got 12 in today in 18 degree weather. Brrrr.
VT
- you say tom-ay-to and we say tom-aah-to ... so you need to stick with your striders and keep the transatlantic international vibe alive. Nice running after all that holidaying!
VT , The race is 20 miles over/round the local hills in the night, on trails and tracks as well as open moorland.
Map reading skills is a must and a good sense of direction.
In the past we have had snow , driving wind and rain , Mist so thick its like looking at a blank wall 2 ft in front of you.
Mud up to your knees , and puddles up to your armpits.
I love it, along with 100 others and cant wait till the next one.
33 miles so far this week (today threw in some striders!). Still have tomorrow and Sunday to go so might finally crack above 50 again.
managed to pick up a head last weekend my taper was a bit more severe than I had planned.
I seem to be over it now, so a few steady 3 milers (one with surges at 3k pace) , over the last copole of days ahead of sundays 10k race.
Nayan, good luck this weekend!
13 today w/10 at subLT. Pace was ~7:00 ave...HR at 77-80%. Felt really comfortable the whole way around. Definitely didn't have another gear waiting in the wings (and my cadence was a bit slower than I would have liked), but was steady and could have kept on. The goal over this winter will be to see if I can bump my LT above 85%. If this run is any indication, maybe I can start working on that in January if the 80% is in order by then.
I'm at 47 miles for the week. Tomorrow off and hopefully LR Sunday. Maybe some decent mileage will start to eat away at the weight I've put on since the marathon (I'm guessing 3-5 lbs easy).
Good luck to all those running this weekend
VT, hope you get out a couple of times this weekend, it will be interesting to see the times falling when you raise your subLT above 85%.
I'm still coughing like a... like a ... coughing thing
High winds are still forecast for tomorrow but if the club run does go ahead will go for a 10k PB. That said, am only up to 25 mins at 80-83% so will be interesting to see if I can keep the (required) pace up for a full 54:59.
Andi, I was always told you can race twice what you train. Therefore I conclude you should be perfectly prepared! Good luck!!
lol and cheers VT, will let you know tomorrow
Oh, and Horwill and probably others) reckon you can run twice as far by slowing down by 4 secs/400 metres (approx 16 secs/mile) so I can blame him as well if I can't 
In other news I was diagnosed with a leaky heart valve which is kind of good and bad. At least I know now what's wrong with me and why my running is deteriorating. I need to see another specialist in January to see if it can be fixed. It's nothing life-threatening and right now I'm on meds to help with the arrhythmia and I'm even allowed to run albeit slowly. I may never run marathons again although I'm not giving up hope just yet
Run well, all
Sorry to hear that chickadee. Hope they get it all sorted for you............Good luck with the next bit.
Thanks vt runner.
Official results not in yet but I reckon chip time will be 41:06. so not quite the sub 41 I had in mind but 39:30ish en route to London mara is the plan so I can't grumble really
bizarrely, hr started where I was expecting it to (90%max) but ultimately fell towards 85%.
http://connect.garmin.com/activity/646652724
Chick ! So sorry to hear that, fingers crossed they can fix it all up.
Ecce hope the club race goes / went ok. Hope you shake the cough soon, too.
VT nice week and that's an excellent (low) subLT pace!
Nayan nice 10k time so early in the build up to London
Still struggling here at 5k+3'...HR looking better on short 3-4m runs, but anything will hills / mud / more miles sees my HR explode into 80%+ territory. 33m for the week, so building ok...
Hi teknik. So you're over that illness now. All recovered ok?
Chick, sorry to hear your news but as you said, sort of mixed blessings and it sounds as if they can sort you out
Fingers crossed for you and the January appt.
Nayan, sounds like your going to be flying come VLM - just don't peak too soon
Txs Tek, details below.Keep the building nice and slow and am sure all will come right soonest
I'm not sure if others are the same as well but my HR drifts into the 80's quite easily when tired but if I set out to run a subLT (albeit short still) I can run much faster at the same HR but struggle to lower it when I slow down again unless I walk/stand still.
Well, my 10k became 6 miles due to inclement weather. Hail, sleet, rain and winds gusting over 45mph!. At one point I had to stop as the wind took my breath away and from there it was downhill (time wise not elevation wise).
So, no PB but my average pace was 9:07mm's which is actually 2 secs/mile faster than my current pb - guess I shouldn't have gone out at 8:40 pace for the first 2 miles?
Just 23.42 miles for the week but my fastest week @ 9:35mm's and an AHR of 73.4% so a tad high
Ecce sounds like a champion effort in really bad conditions !
Nayan I'm running, but things aren't completely "right" - RHR is approaching normality, running HR is still really high, which I think means the infection is gone but after 6 weeks of inactivity I'm just really unfit.
Thanks ecce. YEs this was the last big effort of the year Im just looking at keeping things ticking over and working on foundations until 5k, 10k, and HM tuneups closer to VLM now.
Chip time came in 40:59 in the end. Nice way to round things off.
Edit: Thinking about it, HR was lower than expected but I didn't have the legs to push the pace any further (beyond a kick for home anyway). I start to think that the past year's marathon cycles have helped the cardio side, but its my power and technique that lag a little now. So maybe Hills and Strength/conditioning need to be a focus for a bit.
Chick!!! So sorry to hear that news. Good to know what's behind the fitness woes, but sorry you have to worry about all this. I tried reading a bit on this last night and from what you wrote, seems you have a very mild presentation, correct? Hopefully you can carry on w/out worries and perhaps just focus on shorter stuff. If not, seems fixes are there to be had. Hang in there and all my best karma on its way to you.
Andi, rough conditions! But you got 'er done!! I would count that a PB as on a halfway normal day you'd have smashed that pace (that's not factoring in the illness!!). Very much in the right direction.
Nayan, nice work on the 10K. Just snuck under your goal so perfecto. I definitely think the type of training we have done for these marathons just doesn't translate to lots of power/quickness over the shorter races. And the HR falling over the race might reflect the colder conditions but also that you are still somewhat recovering from the marathon and/or still getting some of that hard-earned fitness tuned in again. I'm thinking I still need to get my HADD base back to 100% before I add in the faster stuff otherwise it will be harder to run faster if you are anaerobic earlier in your HR zones.
Tek, glad to hear you are on the road again (finally, eh!). You just need time to recover. You were a very sick fella and this cycle of recovery shows just how fit you were before you got sick!
Capped a 60M week w/13 easy miles yesterday (in very cold conditions). First time I've run 6 days (normally 5) in a long while) Big storm on the way so must get some miles in today instead of normal day off.