Hadd for Ancients
There's purportedly nothing new in distance running training. I'll call my plan Hadd for Ancients, which I hope is something which will work for me. In a recent post, I wrote about being shocked at losing my sprint speed whilst doing Hadd-training. For those that don't know, Hadd is similar to the base phase of Lydiard training, but using heart-rates to guide the effort on any particular run.
Why Hadd for Ancients? Because as we become ancient (for argument, over 40, although I know teenagers who regard 25 as ancient), we lose sprinting speed. However, if we regularly practise sprinting, we can limit this loss. For the next six to eight weeks I'll run aerobic Lydiard-style base training; similar to what I did in the second half of last year, but with a few modifications. Once per week, after one of my steady runs, I'll do some barefoot 100 to 150 metre sprints on the grass track at Calwell — not flat out, but running relaxed and fast, with full recoveries between sprints. I'm also going to do a short race (about 3k), every two weeks. The other significant modification is to run more of my aerobic runs at Hadd's "upper aerobic" heart-rates — 80 to 85% of maximum (HR 133 to 141 for me), sometimes a little higher, but trying to stay under my lactate threshold. I think these faster runs will be beneficial because the mechanics of running movement at 5 minutes per kilometre pace (8:03 miles), is not dissimilar the mechanics of running at my 5k race goal pace of 4:00 per kilometre (6:26 miles).
After this six to eight weeks, I'll reduce the weekly volume, and start running one or two anaerobic interval sessions per week. More on that later. I hope everyone is having a great weekend — especially those like Jen, who are lucky enough to be running the Boston Marathon. Go Jen!