|Hadd Test: Average pace of last two laps|
Total running time for each test was: 43:20, 43:00, and 41: 06.
While the changes between 20 Jun and 8 Aug were pretty subtle, they were much more obvious this time round. The improvements at HR145 and HR155 are certainly very encouraging and match what I have been noticing in training at around these heart rates.
I have made some good progress, but still tend to think I might be a little soft in endurance at the critical 145 to 155 range of heart rates. I do need to keep working at running at these heart rates for a longer time, especially over these critical next few weeks when the temperatures start dropping.
Frankly I just don't accept that I can train myself to run a marathon at 165. Maybe it is physically possible, but 165 still feels like 5k/tempo pace...the kind of thing I could keep up for 5 to 10k, 20k maybe, but not the greater part of a marathon. Perhaps eventually, with continued persistent and methodical Hadd training, but it would take another three months at least and freedom from injury, which is the killer when trying to run longer distances at these kind of paces.
This time around the best I am can do is aim at getting myself prepared to spend a lot of time at HR155 and the kind of pace that will deliver. Based on the current status, that would deliver a very nice marathon time, but I repeat, I think I need a lot more endurance at that HR to come anywhere near a low 4:00/km marathon.