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Nov 2016
7:25am, 30 Nov 2016
4,992 posts
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daviec
*peteq2 that should be above.
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Nov 2016
10:24am, 30 Nov 2016
5,863 posts
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paul the builder
Great sub-LT pace davie; you really are a quick responder to this training.
More importantly though: was she impressed? 
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Nov 2016
1:57pm, 30 Nov 2016
23,109 posts
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SPR
"Managed 18:35 at parkrun and the usual hadd issues at the end as I failed to find another gear for the finish but could have gone another lap. Sub 6mm average was nice to see though."
Ironic you should mention that as the discussion just before was about how it doesn't need to be a "usual Hadd issue", in fact Hadd might say it isn't a Hadd issue...
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Dec 2016
5:49am, 1 Dec 2016
8,120 posts
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Boab
Impressive Davie, great pace for effort. You are coming back into shape and those 18.xx parkruns will soon be 17.xx parkruns.
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Dec 2016
1:45pm, 1 Dec 2016
4,993 posts
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daviec
"he took part in a local road 5km for "fun" (something to do with impressing
a girl) and ran 15.58 (5.09m/m) with a HRav of 186. He phoned me afterwards and explained he could have kept going, but could not get faster. This is a common feeling on this kind of training
which was not (yet) aimed at 5km racing."
That's as close as we'll get to definitive hadd thoughts on the matter now I think. I'm not, and won't ever be, aiming my training at 5k. But yeah, obviously not everyone will find this issue, but I'd attribute that to whatever they are doing before they pick up phase 1 and how many times they've put in a good phase 2 for shorter distances. But for me and plenty others, this is a definite phase 1 issue. Don't know how many folk on the thread can say they've pushed right through to some phase 2.
PTB - she'd never admit it, but aye, she was impressed, lol.
Cheers boab. Feel like with the headroom I've got so early on this time round that sub 18 can't be far off. PB is 17:32 and ironically I may beat that before I beat my marathon pb.
So "happy" that Manchester stole my mara PB. Only need to beat 2:58 for a new one now! Lol.
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Dec 2016
2:11pm, 1 Dec 2016
23,115 posts
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SPR
DavieC - Fair enough. I would have expected the 200/200s to give Joe a bit more sharpness but seems it didn't do as much as I expected. I was just thinking that doing some 200/200s might help with the sharpness if you wanted to feel sharper. Obviously your training is going well though, this was only related to sharpness.
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Dec 2016
11:59am, 2 Dec 2016
95 posts
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Brunski
I've cut back this week due to having a 10k race this coming Sunday.
All was going well for this, I managed an unexpected 5km PB at Parkrun last Saturday; 17:43 and decided to give myself an easy Sunday - Just 4/5 miles in total (including a Junior Parkrun with the kids).
So this week, giving the HADD approach a week off, I've taken the following to sharpen up for my race (Percy Pud in Sheffield)
Monday night - Varying intevals to keep warm - 400,800,1200 with jog recoveries (about 7km in total).
Wednesday - 5km hilly tempo.
Thursday - Now this is where it all went Pete Tong - I tried running home and wanted a 45 minute aerobic HR run just to get the lungs going, but I went 200m down the road and got a real spasm in my lower back. I tried again, and 50m further down the road again I got the same spasm shooting pain. Turned round, walked back to the office and changed back into my work gear and caught the bus home.
Bit of a dilema regarding Sunday now - I'm on Ibuprofen, resting and a bit of gentle stretching. Might have a hot bath tonight too?
Bit disappointed the minute I cut mileage I get an injury worry - I didn't go too hard on the intervals and the hilly tempo was only around 75% MHR so could even have been a Hadd session for me.
Rest today, try a mile or 2 fitness test tomorrow, and see if I can run Sunday. Gutted as am definitely in shape to improve on my 39:10 10k PB.
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Dec 2016
12:09pm, 2 Dec 2016
23,126 posts
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SPR
Sorry to hear about the injury. It might just be a freak injury BUT if you haven't been doing any intensity in training, that's quite a bit to add in the week after a race (that's another reason for keeping some speed in your training) and in the week leading to another, in fact adding stuff at that point probably isn't a good idea. Also in the week leading up to a race, while you might want to do something to improve sharpness, you aren't going to improve your fitness so no need to go overboard in adding intensity.
Hope you get better soon but don't risk the race if you will do more damage.
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Dec 2016
12:21pm, 2 Dec 2016
96 posts
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Brunski
Cheers SPR - This was more what I was doing pre-HADD. I used to do a lot of shorter stuff, and was just trying to get my legs turning over at a good speed.
I'm hoping it is just a reaction to changing the training - you are right, in hindsight it wasn't probably the wisest move, but had read to keep the quality but lose some miles the week before a 10k so was trying a sort of mini taper but just keeping the confidence of getting the legs turning over at a decent pace.
I'm still hopeful for Sunday - I've not felt the back when generally moving around, but it did twinge a teeny bit when tying my laces this morning.
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Dec 2016
8:24pm, 4 Dec 2016
97 posts
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Brunski
Just a quick update - all this Hadd-type (or Hadd lite) training I've been doing helped me smash my 10k PB today. I managed to get round in 36:34. Beating my old PB by over 2.5 minutes.
I didn't feel my back at all, so think it was just a warning to have a mini-taper before the race...inadvertently seems to have worked a treat. Did a reasonably quick 5km yesterday evening as a fitness test that fired the legs nicely for today's effort - absolutely over the moon 😀
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