|
Sep 2021
4:17pm, 9 Sep 2021
20,819 posts
|
Bazoaxe
I am still on the injury comeback and happy to be getting some miles done but my HR is way higher than it should be. I will in due course when I feel I am ready try to get back to HADD as that seems to work for me, at least initially before I Plateau
|
|
Sep 2021
2:03pm, 10 Sep 2021
1,455 posts
|
Tizer
Looks at the moment like I'm at about :
8.25mm for 70%
7.45mm for 75%
7.15mm for 80%
Still seeing drift at these paces though and for the 80% run I'm only doing an hour atm rather than the prescribed 10 miles. Decent start point though. I need to get used to running 6/7 times a week compared to the 3 or so I've been doing for the past couple of years
|
|
Sep 2021
2:08pm, 10 Sep 2021
1,456 posts
|
Tizer
..and I have my first running race for absolutely yonks on Sunday :-). (Stirling 10k)
|
|
Sep 2021
9:52pm, 10 Sep 2021
1,433 posts
|
Daz Love
Still decent stats there Tizer.
For someone that has similar (ish) PBs, I have never got anywhere near that with HADD for 70/75%. Lucky if I get under 9mm for 75%!!
Just looking back at my log, when I last run sub 18 5k back in Sept 2018, 3 weeks before that I run 8:24 pace for 7 miles at 78.5%!!!
More days and mileage for you and you will be flying I reckon.
|
|
Feb 2022
6:04pm, 5 Feb 2022
891 posts
|
joint ear knee
I love it how this thread never really kicks off yet never really dies. It's like if you get enough long termism to actually try what Hadd suggests you sort of dont need a daily natter about it on here! And if you have a fleeting interest, there's not really enough natter here to keep you doing it day in day out.
In the meantime since my last experiement of Hadd, I've basically been coaching runners based on HR. I'ma damant on mileage build at low HRs before we layer on lactate thershold work, and then intervals (for 6-8 weeks) and amongst a dozen marathon performances, we've had PBs galore....some GFA times, 2 debut sub 3's and not one of my marathon runners has got injured int he 6 month build up. I'm sure this is down to the easy pace of the base build allowing strength to build slowly
|
|
Feb 2022
10:35pm, 5 Feb 2022
585 posts
|
tipsku
I totally agree. I love it when people check in from time to time.
That's also my takeaway from Hadd and MAF: first do a lot of mileage in zones 1 and 2 for at least 2 months, then add some zone 3 and 4 work (steady to threshold), and finally, closer to the target races, do high intensity intervals. After thyroid surgery in autumn 2020, I rebuilt with that principle to run a 10k PB in July 2021.
I'm currently at about 35-50 mpw, following a Garmin 10k plan that has a lot of running in zones 3 and 4; that means that 3 of the 4 weekly sessions are steady state to tempo with a tiny bit of faster running in it. So I'm adding 3 more runs at easy intensity, one of them my long run because the plan doesn't have a long run. I'm in week 7 and I noticed that the zone 3 and 4 work doesn't feel that hard anymore and I can do more volume there.
|
|
May 2022
9:13am, 2 May 2022
32 posts
|
Tweedle
Hi All, thought I'd share my experience of HADD so far.
Started back running summer/autumn of last year after a few year break due to injury, having kids, buying/refurbing a house and lots of other life excuses. Have had a few failed attempts at following a Lydiard base training programme previously (failed in the sense that I came out the other side aerobically strong but physically pretty knackered and races didn't go well). Discovering and reading HADDs blurb I started to feel like I was that runner he was discussing that does all my training mileage too fast.
Started following a HADD plan November last year around 70-80 miles/week. Working to HR, this meant slowing my easy runs significantly at first (90 -100 secs/mile). It was very awkward to begin but surprisingly quickly got used to the new paces and settled in. Stuck with it right through until early April where I had targeted a 10 mile race. I didn't do the regular mini-tests to track progress as I was just monitoring aerobic efficiency with HR monitor and could see things were progressing slowly but surely. Did a couple of 3k races in January and February, no PBs but pleasingly close considering no speed work.
Arrived at race week in April with aerobic efficiencies having plateaued around 900 bts/mile which was similar to the figures I had hit under Lydiard plan. This time however, I wasn't having issues with tight lower back/hips, general fatigue etc that seemed to appear every time with previous attempts. Race went okay, PB'd by 2 mins but it was a weak PB previously on a tougher course. Stats had suggested I would go another 2 mins faster. I felt aerobically solid and like I could have gone on for another few miles at least, pace was comfortable, I just couldn't go any faster. Realised then it was time to reintroduce speed work. Followed this race with 3 weeks of doing 2-3 speed/tempo sessions per week and then taper week before a 10k track race. I was surprised to see another jump in the easy runs this week to ~880 bts/mile which I haven't reached before. Anyway, race went fantastic, PB by 47 seconds, couldn't be happier! Felt strong the whole race, bit of a stomach issue mid-way but legs never wanted to quit.
Could never quite understand why Lydiards plans didn't work for me but realising now it was down to my interpretation of his training zones and I was clearly running my general runs far too fast. Very grateful to HADD for helping me realise that. It's a very simple plan but it's clearly working for me, I'd definitely recommend if you have the patience to play the long game..
|
|
May 2022
9:49am, 2 May 2022
710 posts
|
Shades
Tweedle - that's fabulous, I think Hadd's plan is brilliant, achieved all my last PB's at the age of 54 using Hadd.
I hope you've got some more races planned, you should get some more PB's
|
|
May 2022
8:08pm, 4 May 2022
33 posts
|
Tweedle
Thanks Shades. Yes, I have a few 3k,5k & 10k's entered over the next couple months then will decide whether to have another crack at a marathon in the autumn. Fingers crossed for more PBs!
|
|
May 2022
8:09am, 5 May 2022
715 posts
|
Shades
Tweedle - would be a shame not to put that Hadd training to use in a marathon. 😉
|
Furman Institute of Running and Scientific Training (F.I.R.S.T.) acolytes!
Mar 2025