To any HADD followers....

.......running very, very slow....., very, very bad for you!

I think part of HADDs philosphy is that initally, it will feel different or awkward to run slowly because you are developing your aerobic system which might have not been used as much even with your easy runs in the past. The soreness and awkward "marching" feeling should subside.

While on the topic of long runs, is it ok to run a 3 hr LR every weekend if you are able to recover or as HADD has stated, is this too much?

Just a few thoughts?.

John P, normally I?d say go with the Karvonen, but for a little while you may want to go even easier since part of Hadd?s approach is that many times runners don?t start easy enough.

Laissez Faire, interesting topic about the ?paralysis through analysis?. Part of the problem is that if someone says on a message board ?to go real easy? on your recovery days or when starting out your base phase, what does that mean? Highly subjective, no? Actually, Hadd is not a huge fan of the monitors either, though they can have their place in training. The goal would be to learn how to train appropriately without them. There definitely is a balance between using/analyzing data and just running. For example, I work for a large corp that is well known for having an extremely low operating expenses line on the P&L. However, we have a comparatively higher number of financial analysts and such as we look at and slice financial data every which way to Sunday. So, we incur extra costs to drive total costs down. So, I guess what I am getting at is that I think one can use data/technology/what is learned from science(physiology) to help train as efficiently as possible, but I do appreciate your point (the gritty work ethic must never be lost). In Pfitzinger?s book (something like Road Racing for Serious Runners) he gives two weeks of his training that were like 8 weeks from his 2:11 NYmarathon. Interestingly, he says that knowing what he does now, if he would have changed anything, he would have run his easy days easier. Thus is notable given all the info Hadd has provided.

Somayhem, I?m confused. Is 145hr 8+ min pace, or is 149hr sub 7? Are you saying that it is the heat that does this?

Onionbush, 3hrs is a long time. I think that 2 ? 2.5 should be good, but I hate advising less especially if you want to do more. Regardless, be careful. If you stay away from injury, that marathon time is going to drop bigtime.

JEH,

Thanks for the feedback. I have been doing long/easy 3hrs for a few months and have not got injured. (knock on wood) I hate to keep bothering you but you have been offering such great feedback so I'll continue... What are your thoughts on workouts once the HADD base building is done. For example, if I am training for Chicago in October, and base building would be complete by June/July, what would you recommend to someone in the 3:00-3:10 range (70-80 MPW) If you even feel like answering just general guidelines would be great.

Thanks.

Onionbush

Not JEH, but a fellow runner trying to follow the Hadd philosophy to an October marathon PR (Twin Cities). From what Hadd wrote, once you get your 10-miler at a steady 170 HR at marathon pace, you are ready to go for your marathon (assuming enough background miles). Once I get there I'd like to maintain my long run, a weekly 10 (or more) at MP, and once a week add either shorter races or a bit of intensity. My marathon has non-stop uphill from 21-23, so hill work will be a main component, but I'll probably do a few shorter and faster tempo runs as well, like the Jack Daniels style 20 minutes at half-marathon race pace. I know from experience that I respond well and quickly to these kinds of workouts. They're also workouts I can keep doing a fair ways into my taper.

Just my 2 cents.