To Hadd (or others with good input)

come on, somebody give me some help with that schedule i laid out a few posts above

mimusagi wrote:

come on, somebody give me some help with that schedule i laid out a few posts above

I'm no expert, but that schedule looks good for base building. If you're finding it tough, you might want to increase the AM run to 5-6mi and decrease the length of the PM run accordingly. Although I've not run over 100 per week consistently, I have run up to 110 or so and I found the following schedule reasonable to complete:

M-TH AM 6 - PM 10

F 10

Sa 20+

Sun 10

Some quick one-line replies because I am going abroad (again) and will not be back till next weekend.

(Please re-read your questions if the brief replies don't make complete sense.)

DougM:

There are quick responders and slow responders to training. I cannot give/recommend blocks of time to spend at each training level (nor do I wish to). If the non-HRM is a money thing, note that you only need to borrow one once per week to see how you are doing.

xcrunner5000:

See reply to DougM, and note that this will depend on your current fitness level. Also the HR's required to run each of these paces will change as fitness improves. So... just note that you want to see a stable HR at 5k+80 before moving on to the faster paces (see my post to M-D runner earlier).

Steady?

Like I have said above, you really are looking to eventually achieve a stable HR vs running pace. You do not give any information about yourself, and have selected your own HR range in which to train. What you could do is start like xcrunner5000 above and aim to run 5k + 80 secs (date 5k, not PR) and continue at that pace until the HR required to run at that pace is stable (ie: the HR after 15 mins is the same as the HR at the end after 45 mins). The "easy" running can be 5k + 130 secs (and check the HR at this pace... is it the same as your chosen HR range?)

mimusagi:

That is one seriously optimistic training week. Perhaps your definitions of "hard" and "moderate" are different from mine, but I don't know anyone who would run this. The problem is not one of mileage, but the intensities you expect to run. And 4m every morning might be a bit short for some runners.

Lame runner,

Ex Phys student explains cardiac drift. This is more of a concern to beginners than experienced runners, and is also linked to running environment (talk to Jason in Thailand). I have already mentioned that your blood volume may be low, and that you appear to be somewhat detrained, both of which will contribute to a rise in HR at a steady pace. Do not get overly concerned with HR's here, they are a check, a confirmation. If you are sure that the HR rise on a run is due to an increased sweat rate (note I ask you to compare HR's after 15 mins and at end... not at start and end), then it is ok. But I do not see how this can be the case going from 150 to 170 at what should be the same easy pace. There is more going on there than cardiac drift. Either get a quick med check, or at least drink more liquids and salt your food more.

Rather than (continue to) frustrate the hell out of you, can you take part in a 5k race or time trial and get a current time? Then try the 5k + 130 secs for easy runs advice and some "faster" runs at 5k + 80 secs. Stay at both of these paces until the HR's stabilise. Slow training is not what trains your heart (in the sense of enlarging stroke volume). I live in the Med and my runners do not see crazy climbing HR's due even in summer (when admittedly we run early morning or late-ish evening). But they are now well-trained...

I have a number of graphs of stable HR's and running paces for runs as long as a marathon: eg: rock steady 173-179 HR (av 177) and steady 6.00 mins/mile (± 5 secs/mile) on a flat course.

godawgs:

Your LT needs some work and your easy runs are a bit fast for someone with a 17.30/5k PR. Slow up the easy runs to 7.45m/m or so and try and ease up the LT with runs at 5k + 60 secs and up (always looking for a stable HR vs pace until faster than 5k + 40 secs) Read my earlier posts (especially to Middle Distance Runner) for the sort of time periods to run at each of these paces.

hey Hadd its me again...

incase you forget I'm the 18 year old with 4:19,9:25, and 26:47 PRS(15,3k,5mile)

well I've done weeks of 61,56 (missed 1 day),65,65 for the past 4 weeks

my weekly sched has looked something like this-

SUN- 2 HRS MON- 45' TUES-75' WED-45 THURS-30 faster FRI- 90'

SAT- 45'

so this is quite easy to manage 65 miles/week with a weekly long run, and one weeky faster run... I try not to race the thurday run, I just go so I'm breathing a bit harder than usual, a good solid effort. I've been fortunate to be able to use a nike SDM (distance/speed montitor) and it tells me I'm going roughly 7:10 per mile for all of my runs minus the thurday run, so I thought you'd be pleased to hear that. Just a few questions- what do you think about the weekly faster run?

and now I plan to do weeks of 75,75,80,90,90,90

in the 2nd 90 mile week I plan to race 3000m indoors, what are your thoughts on that? By the way, again, except for the thurday faster run and 2x weekly I do 6x100m strides just to keep leg turnover fresh, I am running ALL solid milage.

Hadd, are ya back yet?

Hey Hadd,

I just have one question for ya. I was working off of that sample schedule you provided for me on the 2nd page or so of this thread, but I was unable to run that 10K 4 weeks into my training because the military sent me off to a school in the 4th week. I just got back from my school, but I was unable to run for 2 weeks/10 days actually. I was wandering should I just run a couple of weeks easy or get right back into my 10 milers at 5K + 40secs and my 5 X 2000m's? I ran last week and my week was Mon 6 miles, Tues 6 miles, Wed 8 miles, Thusr 6 miles, Fri rest, Sat 15 miles, Sun rest. All of these runs were just easy runs except for Wed. I did the 8 at 5K + about 45-50secs. Today I ran an easy 8 miles and was thinking about trying 10 mies @ 5K +40secs tomorrow. Please let me know what you think. Thanks for any input.

Also I would like to say I'm sorry to hear about the passing of your mother. I will be praying for you and your family. And you're absolutely right with what you said in a previous post about making sure to head home and hug your mother. Family is very very important. Anyway, take care and you have a friend and someone who'll pray for you any time over here in south Mississippi.

Man, I never thought I'd see THIS thread again... we oughta rename it like some 50s B-movie: "The Thread That Would Not Die". (smile)

Runna,

Things're lookin' good, dude. That is some nice steady mileage you're building up there, and your plan to go higher looks sound. The faster run on Thurs is a good idea. You might want to tweak it like this a little bit.

Make the current steady Thurs effort into a run on Wed (jog easy for 10 mins, then your harder/steady effort for 40 mins, then jog easy for 10 mins). Then on Sat have a nice hard 15+ min run as part of a total 35-40 mins. Warm up well and run harder than Wed (but still steady and in control) on a nice long sloping downhill (if you can find it) for 15 or so minutes. Run both these runs weekly and try and improve the time on the Sat run every 2 weeks (just always keep the Wed effort "steady" not pushing harder). All other runs nice and easy as at present (even slower, if your body feels like it) and let your mileage ease up as planned.

Before the 3000m indoor, try the taper I offered above to Van (reducing 500s every day). By now your body should be telling you it is becoming fitter/more tireless. Make sure you keep listening to it. Don't forget, I always recommend an easy week every 4th or 5th week. It is a false economy to think you don't need it. Drop all the intensity, and take two whole days off. Then get back into it like an animal for four more weeks. Keep up the good work.

RunfortheSON

Thanks for the kind words, I appreciate them.

If you are forced to have a break from training, it is often worthwhile beginning again at 5k + 60secs (much like you did) for a couple of weeks before getting into the 10k-pace 2000m repeats. So the two sessions on the first two weeks back might be 1 x 5k+60, and 1 x 5k+40. You don't have to run 60 mins continuous straight away: try 20 min or 30 min repeats just to get into it again.

Alternately, you can substitute one of the hard efforts with 25 laps of 200/200s. Aim for a little under 5k pace on the hard 200m and around 50-60 secs (not slower) on the float 200m. In two weeks you oughta be back up to speed.

So with out ruining this thread, WHAT LEADS you to beleive that JK is Michelle Branch fan? ThanksSpellitthef***out.

yep

Oh yeah.

alright

Is Hadd still alive?

bump

my question is who else has had success with running a certain pace and seeing their heart rate improve or vice versa?

Sadly, no. But he lives on with this thread.

jmfanboy wrote:

Is Hadd still alive?

The thread that would not die; one of GOAT LRC Threads.