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HADD Training Method
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Iprice - the weather does have a significant effect on the HR, wait until you're running in the summer on a hot day!
Fridays I run earlier in the morning and there wasn't a breath of wind, it was such a joy after yesterdays battering from Storm Doris. If I'd known today was going to be so good I might have done my Hadd test, I think the next few days are windy again so I'll wait for calmer weather.
PWT10, welcome to the thread! Good question. I assume that you do not live in a flat area, or anywhere close to flat roads.
There may be a couple of solutions. If you have a flattish second or third mile of your run, take note of your pace vs HR. If you can find another flattish mile in the last mile or two, you will have something to compare against.
If flattish miles are really a rarity, you don't need to do this on every run. You just need to be aware of pace vs HR on the flat (update this every few weeks), then you only need to find a flattish mile at the end.
Another solution may be to run a loop twice round and simply compare loop 1 against 2.
Otherwise, hills usually go up, then down. Allow the HR to rise on the uphills and decline on the downs. Obviously, your pace will be erratic. You probably know this. But if the route is of similar terrain and elevation all the way round, just compare the averages. It's the best you can do.
I guess I'm lucky. I do live in a hilly/undulating area(North Manchester) and most of my runs (6-8 miles) contain some 300-400ft elevation. If I run downhill for two miles, I reach the river and surrounding flat roads. Last night's 9 mile tempo had elevation gain of only 78ft! But the 1.5mi warm down slog home had 180ft of climbing.
Sol2: I think I may go with your "2 loops" idea. Realistically any drift should be most noticeable between the end of each loop and while covering the same ground.
When considering pace drift for a stable HR, for example an hour at 8x% for LT work, how much would you consider to be unacceptable movement and so not "move on" to a higher HR next time? 10sec/pm, 30sec/pm drift?
Re pace drift, you do ask tricky questions...if it was flat I'd say roughly 10-15 seconds a mile but I think I can feel when cardiac drift starts to kick in as I lose that comfortable ease of pace that I was enjoying and start having to focus on keeping HR down.
Iprice - yes your HR would be raised if you have a virus such as cold. And as you say some erratic readings from your FR235.
My cadence is, on average, 173, while at a 70% HR of 134. Even during a subLT, HR 80% or 154, my cadence is 180+. So I have not seen anything like 'cadence lock.' Nor do I expect to.
In my opinion, if you are in any doubt as to your HR, just go slower.
I still managed 33.23 miles including a 11.19 mile lsr this morning @11:22 which is quick for my standards @71% av hr.
Both of my knees have been creaking in recent weeks, plus my calves have been getting very tight in one run a week.
Its a very similar niggle to what I had about 11 months ago. To combat this previously, I started stretching before and after runs, plus I was given calf and back exercises which has really done the trick until now. So I will be doubling all of these exercises with the assumption that this should resolve itself.
With only one week to race day, I may need to change my target of a sub 3 hour 20 mile race, into 3.05 if its as windy as today, and maybe even 3.10 if my knees and calves don't settle down.
How has everyone else got on this week?
Maybe a little over thinking of things from what I've read?
Hadd is just a motivation to get more miles in, the rest takes care of itself, or at least it seems to at my level.
Hi Lame Runner,
The young "you" is a prime example of how most HS and college runners on here train. You should now understand that your weekly average was so low, because there was no way you could add in any more fast miles and still survive. I could relate a number of stories of guys just like you.
So, what to do? Well, as you can see, there is no way to go back to that kind of training. Now it's long and steady mileage and top it up with a modicum of hills and speedwork.
I always believe each run should be enjoyable and not a chore (having said that I have run up to a max of 137 mpw and don't recall "whistling a song" on too many of those runs). But miles and miles of sluggish training will damage anyone's motivation.
So, with you, let's do this:
A HR of 170+ is too hard (even though it is do-able). So just run at a max of steady 160 HR. As you can read in these (far too many) posts of mine, try and build up to alternating days of 90 mins and 60 mins. Take some weeks to do this and don't jump into it. Even build a Sunday up to 2 hrs+.
Now this pace at 160 HR should become fast(er) pretty quickly. When it does, drop the daily average HR to 155 and continue at 155... when THAT pace improves, drop the daily average to 150 and continue at 150. By then you should be running at 150 HR at the same speed that used to require 160 HR. So, do NOT keep hammering away at 160 HR all the time.
Now, once or twice per week, when you are have built up to where the 150-155 HR runs are at a reasonable pace, add in one or two runs per week at 160-165 HR. These might be in the form of 2 x 30 mins at 165 HR (one evening) and 60 mins straight at 160 HR another evening.
At all times control the effort and do not let the HR climb after the first 20 mins or so (meaning: after it has stabilised). The weather is pretty cool now, most places, and you should not have to contend with baking heat and high sweat rates.
So, run easy, run long, and 170 and 180 HR's are too high. In 3 months you should be a much improved runner. See you then.
In time you will get back to the fast and faster, but, as you should understand reading all these posts, the EFFORT (in terms of aerobic/anaerobic mix) required to run at those paces will be different than it used to be.
Read more:http://www.letsrun.com/forum/flat_read.php?thread=42240&page=2#ixzz4ZnZLstOf
It's always good to have a Plan A, B and C for a race.
Sol2 -I think it would be better that if you're going to quote that you put it in italics or something otherwise it looks like a rambling post, a couple of other Haddites have moved away from this thread because of those long copied posts. Maybe just post the link?
A downside to the extra miles is having to replace runners more often I suppose
i doubt I will wear the new ones in the race though as I won't have had time to break them in time.
Iprice - I've heard/seen somewhere about the cadence lock problem that you mention.
You having problems with the forum too?
Great times sslhp
SSLHP - great results for your Hadd test. I think it really helps doing the test as it's such a good motivator knowing that the training is working.
Martyn - hopefully the new shoes won't need getting used to.
I have a niggle in my knee so have had to ease off training this week, will decide about my race on Saturday. It's not important if I miss this race as I have another race the following weekend.
Are you still suffering from your cold?
Was that anywhere near your PB?
Iprice - hope you're better soon, don't try and run until you're well again.
Martyn - good luck for your 20 mile race tomorrow.
I've decided to DNS my race tomorrow and just give my knee niggle a few more days.
Thanks, lots of rain forecast this morning so I'm going to have to have to go with a water proof wind breaking running jacket which I'm not best pleased with. I'm going to adjust my target to 3:05 due to the weather.