b***i
发帖数: 10018 | 1 http://www.letsrun.com/forum/flat_read.php?thread=4242207
http://www.timesofmalta.com/articles/view/20110918/local/Fit-he
他什么病都没有，非常健康，就这样突然离开人世了...
他给我们留下了这些训练方法:
HADD's approach to distance running.
http://www.angio.net/personal/run/hadd.pdf
2 kinds of runners. Which are you?
http://www.letsrun.com/forum/flat_read.php?thread=2375989
同时几个受过他指导的网友分享了一些以前跟hadd关于训练的交流:
-------------------------
Tryon Creek
RE: Hadd has passed away 9/29/2011 2:36PM - in reply to Agent
Smith Reply | Return to Index | Report Post
... Just to give people a sense of what an amazingly generous person
Hadd was with his time, I just found this exchange that I had with him
back in 2004 (in his private coaching group that I was lucky enough to
be part of. This is one among MANY:
A couple of questions for you, Hadd, if you have time: First, at what
pace should I be trying to do my long runs? Recently, you said the ideal
pace is M+15 seconds. Once last January, you recommended that I stay in
the 140-145 HR range. And once you said that we learn to burn fat the
most efficiently at between M+20 and M+40. Should I be trying to run at,
say, a 7:15 clip? (I would like to be trained for a 6:45 M pace.) Or
should I be guided by HR zones?
Also, if you could give me a work assignment for next Wednesday, that
would be great. I am going to skip the 15K tonight, but will race a
10K next Saturday, the 7th.
Here's what I've done so far this week.
Mon. - 6.4 AM -52:43 ahr 132; 5 PM - 42:02 ahr 130
Tues - 6.4 AM - 53:04 ahr 131; 6.4 PM - 52:54 ahr 133
Wed - 6.4 AM - 51:06 ahr 136; 5.4 PM - 44:20
Thur - 7 AM - 57:55 ahr 132 - tonight I'll do 5, real easy
Is this too many easy miles? I find that this is a style of two-a-days
that I love and find quite easy. But I am concerned by BR's first caveat
to Pete's summation of your system. As you know, I tend to get
fixated on miles, and I love to get up above 80 mpw because I know
that has worked for me in the past. Am I overdoing things?
Good questions, TC.
I like long easy distance to be M+75 to M+90, this should require a HR
roundabout 71-75% HRmax (assuming good training). Maybe even lower.
For training fat-burning pace (always assuming well-trained runners)
is between M+20 to M+40 pace. BUT, this will (obviously) require a
higher than easy HR (more like 80-85% HRmax). Training in this zone will
improve the rate at which you can burn fat (convert fat to energy)
Obviously, these two training paces (70-75% and 80-85% HRmax) are
doing different things. Once I know that someone can run 20-22 miles
at long easy pace without falling apart, and do them regularly like it's
no big deal, I usually (as you'll see on some threads) like them to
begin to run the 80% or M+40 pace within (some of) their long runs. So
you'll sometimes see 1hr45 easy including 60 mins at 80% HRmax. Although
the following Sun you might see 2hr+ at easy HR again.
Putting the two together in one run (21 miles including some time at
M+30 pace) is usually too tough / requires too much muscle fuel. Hell,
just running 21 miles is often enough for most folks, without asking
them to run some of it at the higher intensity (M+30). So, I'd say
either run 21 miles at easy HR (75%±) (and do a 85% work session during
the week as usual—not before Thurs after a 21 miler on the Sun to have
time to refuel) or run shorter on Sun (say 2hrs) but include 60 mins
straight at 80%± HRmax. One of the other, but not both.
Your mileage looks fine. It is the intensity that is usually the problem
for people, not distance. It might be that BR (to use an example)
gets caught up with some fellow club runners and gets dragged into paces
faster than might be good for him (knowing he has a work session the
following night and his buddies will take it easy).
If you are dealing with the mileage okay (not whacked during the day,
mentally sound, no aches and pains) it should be ok. If you are just
dragging ass all day long and the training becomes a chore, it's too
much. You need to find what works for you. Unfortunately what works this
week might not always work, because other facets of life can often
get in the way (stress, etc). So, you gotta continually monitor yourself
vis a vis mileage and intensity. Don't forget frequent down weeks of
reduced mileage (and days off) and reduced work sessions. Regularly
checking your morning rest HR is a great way to see how your body is
responding to the daily training. Higher than normal resting HR, back
off till it drops to normal. Learn how it works and you couldn't ask for
better feedback.
With a 10k race on a Sat, I would just have you run easy all week. So my
advice is no work session on the Wed. So, only run once per day on
Wed/Thu/Fri (like 60/45/45mins) and give yourself every opportunity to
race well.
Have a good 'un.
Read more: http://www.letsrun.com/forum/flat_read.
php?thread=4242207&page=3#ixzz1bucJb8AW
Buy your shoes from LetsRun and save 20% everday http://www.letsrun.
com/save
-------------------------
JMR
RE: Hadd has passed away 9/30/2011 2:23PM - in reply to Tromala Reply
| Return to Index | Report Post
Just wanted to pass on my sympathies to the family and friends of John
"Hadd" Walsh. I'm sure there are a huge number of people who read his
guidelines and appreciated his words of wisdom. Thanks for what was,
imo, the best explanation of why aerobic training is so necessary.
I exchanged some emails with John after I tried his system, which didn’
t initially work for me, and he was kind enough to go through in some
detail the errors I had made. I last contacted him at his yahoo email
address in late 2008, but think he must have closed that down as there
were no responses from 2009 onwards. I hadn't even realised he was
from my home city of Glasgow until reading other posts.
So, in the spirit of sharing the wisdom of John to help others, please
find attached below his advice for “ST types” wanting to run a good
marathon.
"Hi Jamie,
Sorry for taking some time to get back to you... some other queries to
deal with promoted by the Cabral/Hadd thread and just plain old life
getting in the way.
Where to start? You've obviously got some useful talent there, and are
someone I tend to class as "more-ST" as opposed to "more-FT". In other
words, it looks like you do not have a high ability to create lactate
(you are not an 800-1500 guy), and that your performances will get
better as the distance lengthens (this keyboard sucks, so excuse any
typos - it's a borrowed machine...).
Yes, in the absence of intense training your HRmax will fall. I had
one athlete whose HRmax dropped from 196 to 182 (over a 5-year span of
too much attention to marathon training). So always keep some
intensity in the week.
Yes, there are 2 thresholds (you must have got good advice), we call
them LT (lactate threshold) and LTP (lactate turnpoint). The former
relates to and correlates best with your Mpace, and the latter (aka:
OBLA or MLSS) correlates better with HM/10k/5k performances.
My whole long thread from 2003 was to encourage people to move the LT.
Phase IIa (not yet discussed online) works at improving LTP.
ST's like yourself have to be wary not to do too much sub-LT work
without a healthy dose of LTP and faster work. In your case, it would
certainly be true that long slow running makes long slow runners.
The first thing you want to do is develop the ability to run 45-60
mins at ~140-144 and see the pace is steady (ie: you do not have to slow
to stop the HR rising).
However, you should also include some faster work every week. This can
either be in the form of 6x150m AFAP (As Fast As Possible - without
doing any damage) with a long-ish recovery 3-5 mins WALK. And you can do
these after an easy run.
Or you can plug some short quick aerobic capacity work into your week
like 8-10 x 300m (at slightly faster than 3k pace) with 100m jog in 45
secs. (So this is a continuous run).
At the same time, go long on sunday... maybe alternate 1hr45, 2hrs,
2hr15 (repeat)
So you might get a week like this:
Tue: 8-10 x 300 with 100m jog in 45s (jog 8 mins) 10k at 135-140 HR
Fri: 3x20 mins building to 60 mins straight at 140-144 HR with steady
pace
Sun: Rotate Sundays as above - look for hilly routes (1hr45, 2hrs, 2hr15
(repeat))
All else easy at 65-70% HRmax and build up mileage to a good level
(depending on work, etc, and target event)
I like to see ST's get in 3-5k shape before going for marathons. And
that would generally mean that to be in sub-2:25 shape you have to get
in sub-15:30 / 5k shape FIRST... then just add on Phase IIb training
which aims at improving fat-burning and last 6-8 weeks pre-marathon.
Hope this gives you some ideas of where to start.
Feel free to write back if you have other questions.
I hope to expand on some of the topics here on the Cabral/Hadd thread...
but it might take some time to get there.
Keep training, it sounds like there is more to come off that Mtime.
Thanks for writing,
Hadd"
Read more: http://www.letsrun.com/forum/flat_read.
php?thread=4242207&page=3#ixzz1bucnjWV0
Buy your shoes from LetsRun and save 20% everday http://www.letsrun.
com/save |
d*********6
发帖数: 6115 | 2 R.I.P.
他那个文章把我拉上low HR训练的。
虽然最终没有什么效果。
【在 b***i 的大作中提到】
: http://www.letsrun.com/forum/flat_read.php?thread=4242207
: http://www.timesofmalta.com/articles/view/20110918/local/Fit-he
: 他什么病都没有，非常健康，就这样突然离开人世了...
: 他给我们留下了这些训练方法:
: HADD's approach to distance running.
: http://www.angio.net/personal/run/hadd.pdf
: 2 kinds of runners. Which are you?
: http://www.letsrun.com/forum/flat_read.php?thread=2375989
: 同时几个受过他指导的网友分享了一些以前跟hadd关于训练的交流:
: -------------------------
|
r********r
发帖数: 2912 | |
u*********s
发帖数: 2077 | 4 RIP. 多大年纪了？
那篇Hadd's Doc俺收益非浅 |
b***i
发帖数: 10018 | 5 56...
【在 u*********s 的大作中提到】
: RIP. 多大年纪了？
: 那篇Hadd's Doc俺收益非浅
|
v***l
发帖数: 2623 | 6 小龙不要气馁，这次NYCM我非常看好你！
【在 d*********6 的大作中提到】
: R.I.P.
: 他那个文章把我拉上low HR训练的。
: 虽然最终没有什么效果。
|
d*********6
发帖数: 6115 | 7 不气馁，我不跑了。
【在 v***l 的大作中提到】
: 小龙不要气馁，这次NYCM我非常看好你！
|
d*********6
发帖数: 6115 | 8 明年有自己的entry，跑明年的。
【在 v***l 的大作中提到】
: 小龙不要气馁，这次NYCM我非常看好你！
|
y**********u
发帖数: 6366 | 9 好年轻啊。。。
他好像也是跑步的时候去世的。。。
【在 b***i 的大作中提到】
: http://www.letsrun.com/forum/flat_read.php?thread=4242207
: http://www.timesofmalta.com/articles/view/20110918/local/Fit-he
: 他什么病都没有，非常健康，就这样突然离开人世了...
: 他给我们留下了这些训练方法:
: HADD's approach to distance running.
: http://www.angio.net/personal/run/hadd.pdf
: 2 kinds of runners. Which are you?
: http://www.letsrun.com/forum/flat_read.php?thread=2375989
: 同时几个受过他指导的网友分享了一些以前跟hadd关于训练的交流:
: -------------------------
|
u*********s
发帖数: 2077 | 10 天啊，这么年轻。。。
我现在觉得寿命其实和健康没太大关系，都是基因
【在 b***i 的大作中提到】
: 56...
|
|
|
o*******r
发帖数: 4921 | 11 强贴留名:赞"LHR没有什么效果"。
R.I.P.
他那个文章把我拉上low HR训练的。
虽然最终没有什么效果。
~~~~~~~~~~~~~~~~~~~~~~~赞
【在 d*********6 的大作中提到】
: R.I.P.
: 他那个文章把我拉上low HR训练的。
: 虽然最终没有什么效果。
|
d*********6
发帖数: 6115 | 12 NO,low HR在我身上有效果，但是他的训练方法不适合我。
适合我的是另外一种。
老军医莫要曲解。
【在 o*******r 的大作中提到】
: 强贴留名:赞"LHR没有什么效果"。
:
: R.I.P.
: 他那个文章把我拉上low HR训练的。
: 虽然最终没有什么效果。
: ~~~~~~~~~~~~~~~~~~~~~~~赞
|
i*********5
发帖数: 19210 | |
L***0
发帖数: 1283 | 14 You are not running NYC this year?
【在 d*********6 的大作中提到】
: 不气馁，我不跑了。
|
l******e
发帖数: 567 | |
m**k
发帖数: 18660 | 16 breaking news ah.猜龙少还是会莅临纽约？
【在 L***0 的大作中提到】
: You are not running NYC this year?
|
g********s
发帖数: 1969 | |
s********7
发帖数: 4681 | |
d*********6
发帖数: 6115 | 19 不跑了，前几天serendip说他打算尝试bq.他来跑吧。
【在 L***0 的大作中提到】
: You are not running NYC this year?
|
d*********6
发帖数: 6115 | 20 去。机票很早就买了，去纯做观众，为大家加油。
【在 m**k 的大作中提到】
: breaking news ah.猜龙少还是会莅临纽约？
|
|
|
d*********6
发帖数: 6115 | 21 龙少听起来像个纨绔子弟，不错。挖哈哈哈。
【在 m**k 的大作中提到】
: breaking news ah.猜龙少还是会莅临纽约？
|
s******p
发帖数: 819 | 22 316跑吗？还是她也纯粹来旅游的？如果你想跑还是你跑吧，我ＢＱ是不可能的，主要
是看大家都跑心里痒痒了。
【在 d*********6 的大作中提到】
: 去。机票很早就买了，去纯做观众，为大家加油。
|
d*********6
发帖数: 6115 | 23 她抽中了，去跑。
我不跑了。你今年状态这么好，还是尝试下。
【在 s******p 的大作中提到】
: 316跑吗？还是她也纯粹来旅游的？如果你想跑还是你跑吧，我ＢＱ是不可能的，主要
: 是看大家都跑心里痒痒了。
|
m**k
发帖数: 18660 | 24 龙少太让人感动了。。
【在 d*********6 的大作中提到】
: 她抽中了，去跑。
: 我不跑了。你今年状态这么好，还是尝试下。
|
m******1
发帖数: 715 | |
m******1
发帖数: 715 | 26 长跑的人对自个的身体状态都比较自信。 但这也只是相对而已。旦夕祸福， 还是天意
。 |
L***0
发帖数: 1283 | 27 3:05 is totally within your reach. last fall after I ran 1:26:23 in central
park I felt that I was in much better shape than before this spring's 3:05
at boston. you ran 1:29 after a 10 mile easy run, which means that you could
have run at least 1:27 if you focused more on the race. You have a great
shot at sub 3:05 in NYCM.
【在 s******p 的大作中提到】
: 316跑吗？还是她也纯粹来旅游的？如果你想跑还是你跑吧，我ＢＱ是不可能的，主要
: 是看大家都跑心里痒痒了。
|
m**k
发帖数: 18660 | 28 en.鼓励seredip故地重游，也期望小龙伉俪同场竞技。。纠结啊
central
could
【在 L***0 的大作中提到】
: 3:05 is totally within your reach. last fall after I ran 1:26:23 in central
: park I felt that I was in much better shape than before this spring's 3:05
: at boston. you ran 1:29 after a 10 mile easy run, which means that you could
: have run at least 1:27 if you focused more on the race. You have a great
: shot at sub 3:05 in NYCM.
|
t******y
发帖数: 1352 | |
