Saturday, April 5, 2008

The Final Hadd Test

1 week from today marks the 3 month point of my low heart rate training, and also is the ultra trail running opener at Chippewa (50k).

I have been working Dr. Greg House (Adam Harmer) on testing the progress of this training through periodic "hadd" tests. I used Dr. Phillip Maffetone's theories when training at the low hr level. Below are the 3 Hadd tests, with the third being todays test

#1 (January)

Interval Speed (mph) Avg HR
1 6.4 126
2 6.8 136
3 7.2 143
4 7.8 153
5 8.5 166

#2 (end of Feb)

1 6.5 129
2 6.8 133
3 7.4 144
4 8.1 154
5 8.7 163

#3 April 5th

1 6.6 127
2 7.05 137
3 7.6 147
4 8.3 156
5 9.0 168

So, on this last one, I got a little over zealous. On #2 I left some on the table, as the hr goals were 125, 135, 145, 155, 165. I did not want to be below those targets. I did not want to be above, like todays', but it is okay because I received a lot of valuable information from it.

The key I see from today is the 8.3 at 156, a 7:13 pace. Not all that impressive until you consider last fall. I was probably running that pace in the mid to low 160's. Does this mean I could run a 3:10 marathon next weekend? Maybe. What I do know is I could maintain that heart rate for a long time. I also have a 10 mile run this on the road to compare to today's treadmill test. 12 miles, 8:50 pace, avg hr 141. How does this all add up? Not sure, but at least the 12 mile run acts as a bench mark.

March was also a good training month for me. I was able to do 2 runs over 30 miles (31 and 33.5), both at Afton State Park. I felt much better after the second one than the first and was able to run 8 miles the following day with no problem (I wanted to run long).

To be clear, I have not done any exercise with my heart rate above 147 since 2 second week in January (except for the 3 Hadd tests). Zero speed work. Zero tempo work. If I went back to the Whistlestop Marathon course next week, I am confident I could run it faster than I did in October. How much faster? I don't know. The true test will be next weekend.


In addition to the above improvements I continue to see the following benefits.

* I am not in all
* I am not in pain
* I am not sore
* I am not in pain.

I used to have this idea (albeit stupid), that if I was sore from a week of brutal workouts, I would gain a lot after I recovered. Problem is, I never recovered.

* I am not tired (as much) during the day
* It is easier for me to wake up early (this is anecdotal as winter is over).
* My one bout with sickness this year, was won quickly. The lingering cough only lasted 1 week (not a whole month).
* After a long run I am not tired. Well, comparatively. After 33 at Afton I was tired, but the 8 mile run the next morning was at a 9:05 pace, and I felt like I had not even left the house.
* I don't wake up in the middle of the night for no reason (it used to happen a lot).
* I am not sore
* I am not in pain
* No shin splints (even after 3 weeks out of 4 of 70 miles).

Shin splints used to be my nemesis. If I could run my PR marathon today (3:08) without shin splints from training, that would be proof enough. If I could not do 3:08, I know I could be close.


The final analysis will be next weekend. After all of the data crunching, my time to beat will be......


See you all there


Runnin-from-the-Law said...

Well glad to hear you are not in pain! Good luck to you next weekend.

bryan said...

Those are impressive results. You've put in a lot of great work. Sounds like you're going to do awesome at Chippewa.

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