|
Nov 2016
6:18am, 17 Nov 2016
8,112 posts
|
Boab
Start at roughly 80% of MaxHR HOD, then once you see no cardiac drift and no improvement in pace move up to roughly 82% of MaxHR. Once you see no drift or pace improvements, move to 84-85%.
|
|
Nov 2016
9:26am, 17 Nov 2016
1,046 posts
|
StuHolmes
That's quite a lot of reading over --->
Puzzler wrote a pretty concise summary up ^^^ in the Wiki
|
|
Nov 2016
10:44am, 17 Nov 2016
1,260 posts
|
Surelynot
Good summary document.
|
|
Nov 2016
11:48am, 17 Nov 2016
4,525 posts
|
Huntsman
Yeah good read that
|
|
Nov 2016
1:56pm, 17 Nov 2016
1,261 posts
|
Surelynot
I've been watching this thread with interest and looking to start doing an hour a day with 2 hour long run on Sundays.
I've never been fast and recent prep for Glen Ogle 33 was done at very slow pace as a just get round strategy. SO the 80 per cent sessions will up the pace for me 
Going to do one 80 per cent session per week to start with and build in a second at some tage in the future.
|
|
Nov 2016
3:13pm, 17 Nov 2016
1,560 posts
|
Westley
Forgot about Puzzler's wiki, an excellent summary.
Thanks DavieC, yes sneaky in every sense of the word. Nice progress, I wonder does having done Hadd previously allow for quick progress during a reprise; I expect some of the aerobic conditioning is very persistent in those who were highly conditioned and returning from a comparative lapse.
|
|
Nov 2016
5:44pm, 17 Nov 2016
56 posts
|
glucotab
Nice wiki. Just makes you wanna run.
I`m doing 50mpw at sub 140, but a little scared by the sub LT prospect. Might be better for my temperament to just to keep raising the mileage at 140 so more like 7 x10 milers before risk hard running - not sure. How much faster is 157-163 pace? I`ll have to experiment. Are there conversion tables folks use for their own HR=M/M PACE? I`ve just assumed I`m 197 Max HR as I`m superscared of injurious outcomes etc...
|
|
Nov 2016
5:54pm, 17 Nov 2016
1,561 posts
|
Westley
Glucotab, HR to marathon pace really depends upon fitness, and one of the fundamental tenets of Hadd is to elevate the proportion of % MHR at which you can manage marathon pace.
For a less well trained runner it might be 80-82% of MHR, for an elite it's likely 90%. The sub LT runs aim to slowly increase that proportion as you sub LT or aerobic condition improves. My most recent marathon indicated I can manage 87% of MHR as marathon effort, but I'd caution my MHR is dated and I plan to conduct a new test next month.
If you're talking about estimating max HR Hadd has a test I find reliable; ten minute warm up, 800M all out over the last 400m, two minute (I think) rest, and then another 400M all out; the highest recorded HR during the session is your max HR, give a beat or so. The end of an all out 5K is also likely a good indicator.
|
|
Nov 2016
6:34pm, 17 Nov 2016
84 posts
|
Brunski
Had a run home tonight that came out at roughly 70% MHR. It's taken me up to 40 miles now this week and the thing I noticed was it was hard to push myself to get my heart rate up as I felt generally fatigued by the extra miles the last 3 weeks.
Now I've been struggling with my TomTom HRM watch, but it seemed to be behaving (keeping it well charged and tight to the wrist these days). I ignored the pace and was pleasantly surprised with the following. Bit of context on the route - there was a hill in the first mile, rolling 2-3, a general slope down for 4 and 5, then the last was up, down then up.
Split Summary===
1) 1m - 6:56(6:56/m) 139/153bpm
2) 1m - 6:38(6:38/m) 145/149bpm
3) 1m - 6:52(6:52/m) 143/146bpm
4) 1m - 6:11(6:11/m) 143/145bpm
5) 1m - 6:17(6:17/m) 142/144bpm
6) 1m - 7:09(7:09/m) 140/143bpm
7) 0.2m - 1:31(7:42/m) 139/141bpm
I have a 10k 2 weeks on Sunday that I'm planning on pausing Hadd for, so what HR should I be looking to get up to for that? My MHR is iro 205.
Would 160-170bpm over 10k be too low? I've said before I think I'm a bit of a soft runner and don't particularly like running at a high HR.
|
|
Nov 2016
6:39pm, 17 Nov 2016
10,711 posts
|
Bazoaxe
Race the 10k to effort or pace and look at the HR stats afterwards
|
