Hadd's Approach To Distance Running
168 watchers
Jul 2022
10:40am, 15 Jul 2022
36,367 posts
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Hills of Death (HOD)
Definately similar and the way to go for training.
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Jul 2022
1:23pm, 15 Jul 2022
1,610 posts
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Bowman 🇸🇪
Yes ok HOD, it feels nice still, and works fine for me. An other thing. I have set the pulse zone on my watch as I got them from my “lab test”. But I wonder where I should be in my hard 4min sessions. Today I ended up like this: I just started to wonder if zone 4 for most of the time is where I want to be for 6x4min in 3:45/km. Or am I to low? It felt hard enough.  Here though I have set up my zones so I easier can follow my below 140, and above 162 approach. |
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Jul 2022
3:39pm, 15 Jul 2022
1,611 posts
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Bowman 🇸🇪
I think I found my answer. And I’m on the right path I think. Zone 4 Zone 4 is used primarily for: Long intervals Threshold training Zone 5 Zone 5 is used primarily for: Sprinting Short intervals Max speed marathonhandbook.com |
Jul 2022
3:10pm, 16 Jul 2022
1,167 posts
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DrDan
155 bpm is just beliw or at your LT1, so this is a good predictor of "MP" and it is still part of the "80" in a 80:20 approach. It's not speedy which is why 16K at this HR is fine. It efficiently trains the aerobic system and lactate shuttle without adding too much strain.
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Jul 2022
3:31pm, 16 Jul 2022
1,613 posts
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Bowman 🇸🇪
Ok, well on my last marathon race I averaged 171 or something like that. So for racing 155 should be to low? |
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Jul 2022
5:13pm, 16 Jul 2022
1,168 posts
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DrDan
You said your threshold runs were lower HR than that. And your LT2 is close to that too. How did uou run 42K at LT2? Something not right.
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Jul 2022
5:25pm, 16 Jul 2022
1,614 posts
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Bowman 🇸🇪
In training then, during the 80% part, I run below 140. On my last marathon race I averaged 171bpm. When you talked about marathon pace at my LT I wondered about that. That 155pbm would be my marathon HR zone? |
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Jul 2022
9:13pm, 17 Jul 2022
1,169 posts
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DrDan
Ok... i think I see now. Unfortunately I think the lab test is meaningless as they missed the intensity range required. The 173 bpm inflection at 2 mmol lactate is LT1, not LT2, which is why it reflects your MP. If so, I'd go back and ask them to redo it or get refunded.
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Jul 2022
7:36am, 18 Jul 2022
1,619 posts
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Bowman 🇸🇪
Ok I don’t think it’s that bad, they do conduct test on professional athletes as well. But maybe I just misunderstand you. Well, the first threshold LT1 is where lactate start going up , after the “little settle in top. At 162, maybe the chart is a little crude with to far apart data points, I will ask that next time. And LT2, is where lactate shoots up a lot, here it’s sat at 178, also maybe the chart might be cruder than the actual test, cus it looks like 173 on the chart. But I guess it’s something about how granular the chart is. So my marathon pace should be around LT1, which I guess I might have been or a little above it, and then a lot above it as the race moved on
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Jul 2022
9:55am, 18 Jul 2022
1,170 posts
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DrDan
Ahhh, OK, sorry ... I was right the first time but I got confused looking at it on my cracked phone screen last night and forgot the x axis was time, not speed. I have now plotted it as speed versus lactate and it actually looks OK, apart from that is doesn't tie in with your heart rate (a marathon at 88% maxHR seems very high based on the lab data). Your data are actually very similar to my speed versus lactate chart that I had done just before I ran 3:30 at London marathon in 2017. And having LT1 at 12 kph makes sense for a 3:30 marathon time, which is what you did. So it makes sense based on speed, just not HR. Based on your maxHR and your lab test (and ignoring the strange marathon HR data), then if following the hadd approach you would do most running (including your long run) below 137 bpm, and you would do the hadd subLTHR sessions with 157 bpm as the ceiling. |
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