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Hansons Method



  • Registered Users Posts: 884 ✭✭✭Unknownability

    Penultimate speed session done today, wasn't very enjoyable tired legs are really kicking in now.

    3 sessions left and then the big day.

  • Registered Users Posts: 816 ✭✭✭Unthought Known

    Congratulations, an amazing time! How did you feel in the last 10 miles? Did you feel that Hansons helped you keep pushing on tired legs?

    That's a big gain on your target time. What did you set out for in the first few miles?

    Congrats again, really impressive! I take it you're looking at sub-3 next?

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  • Registered Users Posts: 10,221 ✭✭✭✭Murph_D

    Not very Hanson related but well done! Where is 140 bpm in relation to your max or your HR reserve?

  • Registered Users Posts: 595 ✭✭✭rooneyjm

    I posted here previously and used Hanson twice before. More of an update than anything.

    Not sure to be honest. It came from 185, max heart rate, minus my age.

  • Registered Users Posts: 884 ✭✭✭Unknownability

    Was it a maffatone (sic) style training plan you used? How did you decide what distances to run?

  • Registered Users Posts: 595 ✭✭✭rooneyjm

    Started watching a few videos on YouTube as you do on MAF/ low heart rate training. A guy call Floris Gierman interviews people who have done well with it.

    I wasn’t really feeling another Hanson plan and thought why not.

    Started doing 50 miles a week in May for about 6 weeks, went on holidays, didn’t run. Came back an upped it to 60-65.

    Why 60-65. Hanson tops out around there and in one of the interviews a guest mentioned for a sub 3 you should be averaging 67miles @ 8.00 min pace for the last 8 weeks before taper week.

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  • Registered Users Posts: 10,221 ✭✭✭✭Murph_D

    Friend of mine ran a sub-3 for the first time at age 53 using the standard Hanson approach. No need to increase the mileage in my opinion, or at least not for a sub-3.

  • Registered Users Posts: 595 ✭✭✭rooneyjm

    well you can run less miles fast or more miles slow. either way you can get the adaption needed.

    I’ve ran 3.01 with Hanson and 2.58 just running easy miles (7.50-9.00) and the latter is easier on the body, less risk of injury, resulted in more weight loss ( free speed). People get hung up on paces for sessions. At the end of the day it’s not important once you are getting the miles in.

    I’ll definitely be using the easy miles route again. Race your races and enjoy the rest.

  • Registered Users Posts: 10,221 ✭✭✭✭Murph_D

    OK - that’s really interesting but are you sure you can pinpoint the difference to the easy miles? As this is a Hanson thread maybe it’s worth breaking it down a bit more. And just to play devils advocate, are you sure the Hanson paces you used previously were correct for your state of fitness? If they were too fast for instance that would have had a negative effect, and therefore easy miles (with maybe a neutral stimulus) would give you a better result. But in that case correct structured Hanson paces (positive stimulus) would have given you an even better result - all other things being equal of course - conditions, course profile, your state of preparation, sleep etc.

    I mean you had a great result and hit the goal but I don’t see the connection with the easy miles other than they didn’t do you any harm. I love doing easy miles - lots of them - but I can’t agree that your result is solely down to ditching appropriately paced faster stuff.

    What’s your longer marathon history?

  • Registered Users Posts: 4,265 ✭✭✭Lazare

    Just took delivery of the 2nd edition last week.

    I'm really loving it so far. Every single stride and step we make in our training has purpose and meaning, or at least it should. What I love about the book is how well it educates you on what that purpose is.

    I'm absolutely going to commit to it for Amsterdam.

    I have one question (so far 😉) for veterans of the method.

    I could search back through the thread but hey, opening up discussion is healthy.

    For the Thursday tempo runs, the MP runs, the idea behind is to dial in and internalise that effort, to get the body familiar with running at that pace.

    I read a post above from @Sandwell where he said that those sessions were key, and that they really did internalise that pace.

    How are you determining what that pace is 15 weeks out though?

    Are you running a predicted goal pace or a marathon effort?

    If my current fitness suggests x pace, but my prediction for race day is y pace, should I run those sessions at x or y?

  • Registered Users Posts: 4,265 ✭✭✭Lazare

    That's a brilliant answer Sandwell.

    I'm excited about taking it on now.

    One thing I did learn alright from last year's DCM block was just as you said, MP feels a whole lot different on race day. So hopefully I won't lose heart when it inevitably feels tough on a Thursday morning 😊

  • Registered Users Posts: 4,265 ✭✭✭Lazare

    Interested to find out how people's target evolved or otherwise over the course of the program.

    I ran my first Thurs tempo this week and it felt quite good, feels like my target is on point.

    I struggled initially with the idea of running goal MP 16 weeks out, rather than current fitness but the logic of it now seems clear.

    Is the idea that you should be able to feel comfortable at goal pace, at this stage, for six miles, and that in six weeks time it should feel comfy at 8 miles, and so on?

    Interested to hear of others' experience with that. I'm more than willing to readjust the target if necessary.

    I really love this plan. Having that feedback every Thursday is so fantastic.

  • Registered Users Posts: 10,221 ✭✭✭✭Murph_D

    I think that IS the idea, yes.

    A runner like yourself with excellent base conditioning and realistic marathon target should be able to pull off the initial sessions easily enough. My own experience with this plan is that it gets harder as it goes on, because of the legendary so-called 'cumulative fatigue'. But you're always in control. When I did this plan the first couple of times I used to feel that the speed sessions were handy enough as I was coming from P&D with more aggressive speed. But I soon learned that the Thurs MP session, carried off two days after the speed/strength session, was the key to the whole thing (and of course the speed/strength sessions are contributing massively to that MP session and how it feels.).

    Relentless and sometimes really, really hard, but absolutely targeted at dialling in marathon pace (whatever it turns out to be by the end) from the beginning.

    A great approach. You can sign up with Luke H for a bit of online assistance during the plan, and maybe a few adjustments, but I honestly would not recommend that you do that the first one, two or three times around - the method is fine as originally designed.

    It's actually made for a runner like you, and I think you'll respond brilliantly to it.

  • Registered Users Posts: 4,265 ✭✭✭Lazare

    Thank you very much D. Really nice of you to say all of that. 👍

  • Registered Users Posts: 984 ✭✭✭Mitch Buchannon

    Just jumping in on this thread.

    I am also using Hanson's for the first time. I am two weeks into it at the moment..I feel I do well with structure, and like knowing exactly what I am supposed to do, how fast etc.

    I have used HH plans (via the HH app) for the last few marathons and a couple of 50k's . I felt it was time for a change.

    Running 6 days a week will be a step up for me but I will enjoy seeing how I compare this time round with a new plan.

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  • Registered Users Posts: 1,262 ✭✭✭chabsey

    Going ok for totally wiped out by some of the sessions and my HR was all over the place for that tempo run but mainly it was high. I'll give it a couple more weeks before deciding my target time.

  • Registered Users Posts: 4,265 ✭✭✭Lazare

    That's awesome man, fair play. What a half performance, off no taper too!

    You're right not to get greedy, something I'm mentally battling with myself tbh, you're gonna smash it in Berlin.

  • Registered Users Posts: 4,265 ✭✭✭Lazare

    How does right now compare to previous?

    You smashed your 3:15 goal before with the method, are you feeling differently right now?

  • Registered Users Posts: 1,262 ✭✭✭chabsey

    Definitely harder this time. I checked back on my last use of Hanson's and my tempo runs to see how I did, I was hitting all my paces and in many cases was 5-10 seconds quicker for a good few KM of those runs. Not so this time, which is frustrating cause I've put in months of base work this time and never bothered before. I also missed a bunch of the sessions last time, and haven't missed one so far this time. I suppose it comes down to age, I'm 5 years older than last time and that's possibly just too much.

  • Registered Users Posts: 10,221 ✭✭✭✭Murph_D

    I wouldn't put it down to age - there's a massive difference between those two training targets! I'd say it's because you are now much closer to your maximum potential. The relative effort is greater.

  • Registered Users Posts: 676 ✭✭✭Sandwell

    Agree with @Murph_D. For what it's worth, I very rarely hit exact goal pace during the tempos. I'm usually 5-10 seconds off and I don't think I've ever been quicker than goal.

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  • Registered Users Posts: 1,262 ✭✭✭chabsey

    Thanks, that's heartening to hear. After my 16km sweat-fest today my max HR increased, according to my watch anyway. Which was nice.