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Hadd's Approach To Distance Running

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Daz Love Jan 2018 5:46pm, 4 Jan 2018 872 posts	0 Daz Love Brunski - Just see this as was looking at Top Age Graded performances. Is Sheffield Hallam one of your parkruns parkrun.org.uk Bet that finish was exciting with tons going through in 18:07!! (Obviously a mistake with the timing but must have annoyed a few who have had their PBs messed about. I am sure they will resolve in due course)
Dillthedog57 Jan 2018 6:13pm, 4 Jan 2018 2,006 posts	0 Dillthedog57 Wow that's a nightmare for the run director! 98% age grade is pretty good though
Brunski Jan 2018 12:17am, 5 Jan 2018 669 posts	0 Brunski Jeez, not sure what's gone on there. I was running one of my sub LT runs and timed it so I saw a few mates on their 2nd lap....and can confirm there wasn't a mass crowd at 18:09. Surely they'd be better just wiping the times, it wouldn't have been a PB day as the course was pretty icy in patches!
teapothouse Jan 2018 4:59pm, 7 Jan 2018 36 posts	0 teapothouse Hi all. Another decent week of training with some steady miles logged thankfully. Knee almost better but still sore for the first 250m until warm. Might do another Hadd test this week (or maybe next) if work permits. Vol made up of: Mon (NYD) diplomatic REST Tue 14.5k @ 82% of MHR sub LT Wed 9.5k @ 80% sub LT Thur 8k easy Fri 10k easy Sat 7k easy plus 5k pilot Parkrun at Heslington (york sport village) logged as 75% but suspect dodgy watch readings since I was working hard for c. 21mins Sun 19k @ 80% sub LT Total about 73k. Probably not enough easy (<= 75% MHR) this week and any greater volume will have to contain a greater % of easy mileage. I felt during runs on Friday and Saturday that my fitness had been regained from the enforced rest just before Christmas due to the dodgy knee, with some decent paces at low heart rates. Today's run also was a good sustained pace at controlled bpm.
Dillthedog57 Jan 2018 6:17pm, 7 Jan 2018 2,033 posts	0 Dillthedog57 TPH- if I was I a position to offer advice. I would say you are doing too much too fast, but given our respective performances, I'm not Another 50 mile week for me, with 20 today. Tuesday and Friday sub LTs were ok, so I might push up from 82% to 85% this week. All other runs at or comfortably below 75%.
teapothouse Jan 2018 7:01am, 8 Jan 2018 37 posts	0 teapothouse Fair comment DTG....... you would think I would learn after the knee (I am definitely not doing any sprinting mind). Well done on another steady week, and good luck and fortitude with 85%. Are you doing a test sometime soon?
Teknik Jan 2018 7:19pm, 8 Jan 2018 1,400 posts	0 Teknik DTD have you thought about making those subLTs longer before you push the HR higher? I don't want to rehash the debate about "one hour or x miles", but I think most people here used to advise getting to 10 miles at a flat HR/constant pace, before moving up. Personally, getting to no drift at 6 or 7 miles is relatively quick, but it takes me weeks before I can nail 10 miles.
Dillthedog57 Jan 2018 7:30pm, 8 Jan 2018 2,040 posts	0 Dillthedog57 Teknik- I am a bit torn between doing a proper Hadd, where it "takes as long as it takes", and a compromise to get me to a marathon in April. Currently, the compromise is winning, hence, upping the pace rather than the distance. I reckon I can go to 85% till mid Feb, then 88% till mid Mar, which is almost taper time, and I will have had three tune up races to get to pace. Very happy to take advice though
teapothouse Jan 2018 4:42pm, 15 Jan 2018 39 posts	0 teapothouse DTD this is a tricky question (and note I am not Teknik and he probably has better advice), but in the end it is a personal choice based on your goals regarding the marathon. I think what I would do is do a month or so on volume + normal current level LTs (say to end Feb) and then have a good six weeks of more aggressive tempos, intervals etc (ie in this case high sub-LT efforts). So your LT plans outlined look pretty good to me if you want to hit an impressive personal time in the marathon. Of course, if you a are not bothered to much about a time in the marathon then you could treat that as one of your long runs on a longer Hadd cycle and stick with sub LTs at lower levels (until you have 'nailed it')!
teapothouse Jan 2018 5:09pm, 15 Jan 2018 40 posts	0 teapothouse (a goods six week only possible if your marathon is end april of course!) I have a similar-ish dilema at the moment. I have now done 13 weeks since my start of the volume thing (although the injury Dec caused a pause which I have now got over) - and over these weeks I have averaged about 70K/week. I find though that my training has morphed from Hadd Base Phase into a much more getting ready for racing thing already, and i am doing some faster work as well as sub-LTs and easy runs. Take last week for instance: Mon REST Tue Track session - 1600, 1200, 1000, 800, 400 all done at sub 4min/k - in fact ran quite a fast mile to start (for me) Wed EASY 7k (<75%) Thurs REST Fri 12K @ 140bpm not quite fully easy (77 ish%) Sat Parkrun @ 140bpm easy ish again PLUS Brass Monkey HM route training run @ 145 bpm (c. 82% sub LT) Sun REST - marshalling duty! APPROX 55K but quite a bit of hard work and rest days. Already some club races are looming (10k early Feb), 9 miles maybe early March etc etc So the dilemma is: do I tell myself off, and cut back to mainly slow miles and get back to 80k OR do a accept the move to a wider mix of tempos and start to think about the specific training for my goals this year? This would be to build my ability to essentially run at 4min/k for some distance (as a cruise pace), which is pretty close to 90% max for me as we stand today (prob 89%).