Hadd's Approach To Distance Running
168 watchers
Oct 2009
4:36pm, 18 Oct 2009
7,790 posts
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SPR™
Re: Intervals, I like this quote. http://magstraining.tripod.com/Learning_From_The_Past.html#Kenyan_Training: "It should be noted that many have observed that while training on the track, the kenyans push themselves obviously, but never seem to go over the edge like many american HSers do. They don't drop dead tired after the end of hard track sessions. Their abilty to hit exact efforts is amazing and must contribute to their success. This is similar to Lydiard's suggestion that when doing anaerobic training you should stop right before you hit the edge. He said that you should stop when you feel you could do maybe one more interval." The whole link is an interesting read |
Oct 2009
4:44pm, 18 Oct 2009
1,205 posts
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Sloggerian
thanks spr, i'll add it to the growing list of things i need to read... All useful stuff!
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Oct 2009
4:47pm, 18 Oct 2009
6,470 posts
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Pammie
Well done to Boab on a fine pb and Matt today in the 10 miler with NO speedwork This is all good news Today i did 7.64 miles gives me 40 miles for the week all pratically 11 min miles (i did 18 last week) so more than double, but found it easy. Not since June have i run more than 30. What has surprised me is how quickly i have improved On wednesday (yes) i did 10:50 miles for 143HR. Last 2 days 1 have got it down to 131/2 HR about 72-3% MHR so its getting there |
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Oct 2009
4:50pm, 18 Oct 2009
7,791 posts
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SPR™
Well done Matt
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Oct 2009
4:53pm, 18 Oct 2009
1,206 posts
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Sloggerian
sorry, only just read back - great pb's mtr & boab - and well done on the substantial progress pammie
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Oct 2009
5:05pm, 18 Oct 2009
6,471 posts
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Pammie
Cheers sloggerian I confess i have been Lurking over on Lets Run keeping my eye on threads relating to Hadd. Learning new things. found this little gem from a very recent thread "The object of Phase I is simply to get you ready to train more intensely. One thing I absolutely would recommend to everyone in Phase I is the following: Twice per week, (not on consecutive days, so Tues/Fri works well, or Mon/Thur, etc). Warm up easy with 10-15 mins easy running (~15 mins at 70% HRmax), do some stretching then run 10 x 100-100. 100-100 is how we refer to striding 100m at a pace somewhere between 400-800m PR pace and then (without stopping to walk) going straight into 100m easy in 40-45s. That would be 1 x 100-100. Without walking at any time, run this 10 times in succession: ie: 10 x 100-100, alternating quick and easy reps of 100m. Take 3-4 mins walk-drink break at the end and go into your main session of the day (usually by HR). Make sure and include this 2 times per week every week of base training." letsrun.com |
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Oct 2009
5:14pm, 18 Oct 2009
7,792 posts
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SPR™
Nice, from the link I posted I was reading the Kenyans do some Strides/Diagonals or Fartleks during base and thinking of incorporating something similar myself
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Oct 2009
5:24pm, 18 Oct 2009
1,207 posts
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Sloggerian
just as long as you can remember to run in a straight line come race day... 
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Oct 2009
12:40am, 19 Oct 2009
8,580 posts
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All this talk of aerobic base building inspired me to get out for my longest run in many months. I know, 10mi is not that long but hey it is a start to something;-) maybe..... For me 70% MHR is 140bpm. So, I headed off hitting the first mile in 136bpm right on schedule with a pace of 7:16mm. Maintained 138bpm average thru 8mi over rolling hills and pleasant weather. During the latter miles I started thinking with all this aerobic base I am building I should probably test myself on the 9th mile:) So, upon finishing the 8th mile decided to put the hammer down and see the benefits of the previous 8mi. What do you know I hit 5:33mm pace and was quite pleased with the results. I finished out the last mile in around 8:30mm pace at 139bpm AvgHR. Despite 9th mile speed test I managed overall HR of 140bpm avg. pace 7:30mm Hope everyone else hadd a productive run |
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Oct 2009
3:12am, 19 Oct 2009
1,211 posts
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Sloggerian
nice hadd pun!
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