How is your Hadd running program going? Do you see progress? How does it compare to what you've done in the past?
Right now I'm up to running 2 miles at a time (recovering from patellar tendonitis) so I'm not ready impliment my own Hadd plan. I have noticed how slow I have to run to keep my HR at 150 (6.1 mph).
Yeah, you really have to run slow at first. I was going at a similar pace at the beginning (6min/km), but now I have no problem running at under 5min/km at the same HR. That is just over the course of the winter.
The latest progress I have seen in the program is the 1/2Mary speed done last weekend. I used the race as a training run and went from back in Nov., a 6:15min/km (~10:20min/mi) pace at 72%HRmax to a 5:40min/km (~8:40min/mi) pace in the race last weekend at the same HR (72% HRmax). There have also been other changes I have noticed like being able to sustain higher HRs for a longer period of time with more ease.
I also started out just about 6 weeks ago with the Hadd/MAF approach and when I started I was at a very slow pace of 6.0 mph @ 150 bpm, now I am already up to 6.8 mph @ the same HR for my long runs over 1 hr.
hey congrats dude. Way to go!
[QUOTE=runpuddrun]I also started out just about 6 weeks ago with the Hadd/MAF approach and when I started I was at a very slow pace of 6.0 mph @ 150 bpm, now I am already up to 6.8 mph @ the same HR for my long runs over 1 hr.[/QUOTE]
Congrats! That's a big improvement. What does MAF stand for?
Thanks
Dr. Phil Maffetone, MAF for short, also is the same thing as the Mark Allen system:
[url]http://www.rrca.org/publicat/slowdown.html[/url]
[url]http://www.duathlon.com/articles/1460[/url]
From Mark Allen's article:
And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile.
WOW!! 5:20 at 155, that's incredible.
What formula to use in the future? Hadd would have me do my easy mileage at 150 or below. Mark Allen's formula 180-24 (my age) + 5 (for doing 5 workouts a week for a year, I'm not there yet but I will be at some point) gives me 161. That's a pretty big difference from 150.
I also am 24 yrs old and workout at least 6 days a week, but I use a hadd/MAF appraoch where hadd would have me at 140-145 which is painfully slow, and MAF would have me at 156. What I did was take a conservative approach and went with 150, but I will let it creep up to 155 on the hills, but never ever over 155 and I have been progressing rapidly at this HR.
If I were you, I would seriously disregard the +5 bpm until you have consistently been running or biking for over 2 yrs, and be honest with yourself. You will find that at 150 you will make great gains and progress will come fast once 5 or 6 weeks comes along. good luck and report back.
When to Start?
If I was going to give the MAF plan a try should I wait until the off-season or start now, I have my second tri scheduled for May 7 then 4 months before my next one. Will trying this plan for 3 months then one month of speed work benefit me? Also Mark's article says to do it for ALL cardio work- would I use the same formula while cycling?
Start ASAP, because it will benefit you in the long run, and you WILL notice a difference in how you feel, you won't feel sore, tired or worn out for your races or your training. I do this for biking also, but lower it 10-12 bpm for biking to 138-143 for me. I see that your run is only rated as a 1, why is that? if you are just doing sprints, then a full month of sw is not as important as getting your aerobic engine revved up. Your SW will be better if you incorporate this now and not later.
Rudpuddrun,
Thanks for your thoughts, 150 feels about right, and I like your exception for going up hills.
Ibgenaro,
I would suggest starting as soon as possible.
[QUOTE=runpuddrun]Start ASAP, because it will benefit you in the long run, and you WILL notice a difference in how you feel, you won't feel sore, tired or worn out for your races or your training. I do this for biking also, but lower it 10-12 bpm for biking to 138-143 for me. I see that your run is only rated as a 1, why is that? if you are just doing sprints, then a full month of sw is not as important as getting your aerobic engine revved up. Your SW will be better if you incorporate this now and not later.[/QUOTE]
After I did my first tri- I suffered during the run, taking about 30 min for 3miles. It wasn't because I was tired but my legs- knees would not move, so I figured I needed to work on my running and cycling and forget about the swimming. Since I've swam my entire life (as a sprinter) I figured to work on my running, never knowing what I should have done is work on my aerobic capacity. I'm finding out I went about it all wrong, but that's ok- I'm learning and educating myself. Did not know I had an "aerobic engine", but I'm going to give this system a try, better than anything I've tired before.