Aharmer, you will be glad to know I did my first HADD test today. Yes, tangible proof of the shape I am in. I almost wimped out because I know I am in pretty pathetic shape, but I really could use a baseline and there is no where to go but up. So here goes:
1.5 miles / 130 / 16:05 (10:44 pace)
1.5 miles / 140 / 14:44 (9:50 pace)
1.5 miles / 150 / 13:58 (9:19 pace)
1.5 miles / 160 / 13:11 (8:48 pace)
1.5 miles / 170 / 12:15 (8:10 pace)
cooldown: .5 miles (9:48 pace).
I allowed my HR to "float" 2 points up or down before I messed with the speed. It was funny too because this is the first time I used the HRM that comes with my treadmill. The downside is that it takes a lot longer to get to the correct HR (and if you want to know how I know that is b/c my geeky self had on both the TM HRM and my Garmin HRM - I had to check for accuracy you know!). It seemed to take a good .2 miles before it got up to where it should be, which was a little annoying, but the upside was that I could see the read out on my treadmill, which is a lot easier than constantly looking at my wrist.
So I haven't read much about this tests. Any interpretations are welcomed.
It is insanely cold. Heh, as Adeel mentioned, flat out dangerous to run in. I logged a whopping 19.3 miles this week and zero pilates (just sit-ups every night). Oh well. I have just been exhausted. With all of the change, my old noggin is going a million miles an hour and it isn't shutting off very well at night. But I am starting to settle in. Next week should be better. The good news is that I have had no time for additional snacking and I am down a couple pounds.
GO PACKERS!!
3 comments:
The only thing you can tell for sure is what you already mentioned. You now have a good baseline established. You can either do one monthly, bimonthly, or a couple weeks before your big races, whatever you prefer. I like to do one periodically during training (usually on a random day where it's storming outside and the TM looks appealing). I also try to do one about 2 weeks before every big race. That way I can look back at the test and race performance to tell me what kind of shape I'm in at any point.
We had to estimate your HR levels so we don't know for sure how they relate to your marathon or half-marathon HR's. Many people including me set their 5th level just above their avg HR for a full marathon. The pace of their 4th level usually corresponds very closely with their marathon pace fitness.
Glad to hear you're down a couple...I'm undoubtedly up a couple after the last week!
Ditto what Adam said. You are where you are and you ain't where you ain't. Now you have planted a marker of where you are.
I did something similar to this long ago when I was trying to break 4 hours (9:09 pace) except I did 3 lap steps (1200m) and went *way* past my marathon heart rate
9:52 146
9:18 157
8:43 166
8:21 172
7:55 177
7:32 183
7:06 189
I ran a 4:16 marathon at 172 bpm in very hot conditions (high was 79 degrees) and then 8 weeks later ran 4:00:03 (ouch - 9:09 pace) at 172 bpm. I believe I was in 4:00 shape for the first one, so if you interpolate then Adam's prescription of one level below looks pretty good.
Wow. I AM in really bad shape then. If I look to one level below, that would be 8:48 pace. That is almost a full minute per mile off my last marathon (7:53 pace!). Time to get crackin' huh?
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